An effective fat burning regimen should consist of a combination of resistance training and cardio. Try walking while holding light hand weights or cardio rowing either on the water or on the machine at the gym. While strength training, choose a weight that is heavy enough so that the last three repetitions of each exercise are challenging. Do three sets of eight to 12 repetitions of each exercise. Don't work your arms on consecutive days. Instead, allow at least one day in between to recover. The American Heart Association recommends 30 minutes of exercise a day for health benefits.
Bent Over Rows
Begin holding one weight in your right hand. Step your right leg back and rest your left hand on your left thigh. Slightly lean your chest towards the ground. Your right arm should be hanging at your side. Lift weight as you bend your elbow. The motion should mimic starting a lawnmower. Complete one set and then repeat on the other side. Do three sets.
Lat Pull Downs
Stand in front of a lat pull down machine at the gym. Grip weight bar as you lower yourself to the seat. Slowly pull the bar down until it reaches just below your chin. Slowly return to the starting position and repeat until your set is complete. When your set is complete, slowly stand up while holding the bar. Don't release the bar until it is fully resting in its original position. Do three sets.
Push-ups
Begin on the floor with your weight resting on your hands and your toes. The rest of your body should be in a plank position with your hands placed directly under your shoulders. Slowly lower yourself towards the floor, then press back up to starting position. Do three sets. Do this move from your knees if it is too difficult.
Bicep Curls
Begin standing with weights in your hands, palms facing up. Slowly curl weight towards your shoulders, then return to start. Complete three sets.
Tricep Kickbacks
Begin holding one weight in your right hand. Step your right leg back and rest your left hand on your left thigh. Slightly lean your chest towards the ground. Your right arm should be hanging at your side. Bring weight up so it is next to your body, elbow bent, palm facing you. Extend weight back as you straighten your elbow. Slowly lower to start. Complete set and repeat on the other side. Do three sets.
Overhead Shoulder Press
Begin standing with weights in your hands. Raise weights so they are at shoulder height, elbows down, palms facing away from you. Press weight up overhead until arms are fully extended. Slowly return to start. Complete three sets.
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