Workouts to reduce weight are designed to help you slim down as well as tone your arm, leg and abdominal muscles. Weight-reducing workouts often focus on cardiovascular exercises, such as running or biking, because they burn calories and work out your entire body. In addition to working out, eat healthy, low-calorie meals to augment your exercise program and help you lose weight.
Arm and Leg Weight Workout
This exercise is designed to build muscle and strengthen your arms and legs. Start by performing three sets of eight lunges, making sure that you rotate between legs after each lunge. From here, move over to a workout bench and perform two sets of eight dumbbell curls. Move to a leg curl machine and perform three sets of eight. From here, perform two sets of eight dumbbell rows. Complete your workout with three sets of eight crunches.
Hand Walk Workout
This exercise is designed to target your shoulders, arms and chest muscles. Start by moving into a normal push-up position with your arms extended out so that they are perpendicular with the floor. From this position, walk your right hand 3 inches to the right side of your body. Once you finish this, move your left hand to the left side three inches. Bring both hands back and repeat the workout. Perform this workout until fatigued.
Interval Sprint Workout
This interval sprint workout is designed to improve your acceleration as well as help you reduce weight. Start the workout by performing 10 sprints at 50 percent of your overall speed. Rest for one minute before performing 10 additional sprints at 75 percent of your maximum speed. Perform five sprints at 90 percent of your maximum speed. Complete the workout by running at your maximum speed until you are too fatigued to continue. The Abs Workout recommends interval sprints if you are looking to reduce excess abdominal fat.
Back and Shoulder Workout
This workout is designed to strengthen your back and shoulder muscles. Start by standing in front of a back extension machine. Place both hands on the bar and bring the bar down behind your neck. Perform three sets of 10 repetitions. From here, grab two dumb bells and perform four sets of 10 dumb bell flyes. These flyes are performed by lifting your arms out to your sides until they are level with your shoulders. Finish your workout with a 10-minute cool down jog.
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