While it may seem a trivial or uncommon trouble area to some, knee fat can make you feel self-conscious when it's in large amounts or if it stands out on the leg. Luckily, you don't have to deal with this issue -- you can fix it. By engaging in certain types of exercises, you can lose your knee fat and show off your legs.
Aerobic Exercises: The Essentials
You can't lose weight on your knees and nowhere else. To lose weight in this trouble spot, you have to lose weight overall on your body. Once you begin to shed the pounds, you will notice weight loss all over your body, including your knees. This fat loss will be proportionate to your overall weight loss. To lose this weight, you need to practice a consistent aerobic exercise regimen. Aerobics will help boost your heart rate to an intensity high enough to burn calories. The amount of calories you burn, however, depends on your weight and this intensity.
Aerobic Intensity
You should get 150 minutes of moderate-intensity aerobic activity and 70 minutes of rigorous-intensity aerobics a week. Spread this amount throughout the week to accommodate your schedule, alternating between intensities with each exercise session. Gauge your intensity by focusing on your body. At a moderate intensity, you'll experience quickened breath but not be out of breath or unable to carry on a conversation. You'll also start sweating after 10 minutes of exercise. With rigorous-intensity exercise, you'll experience deep, rapid breathing and sweating after a few minutes of exercise. If you're having a conversation, you'll have to stop every few words to catch your breath.
Running
Running can burn about 370 calories in 30 minutes, depending on your weight and the intensity you're using. You'll also work the butt, legs and core, three of the top muscles in the body that burn calories and fat, explains CNN.com. While running, keep your feet low to the ground, hitting it with the middle of your foot. Roll out of the step using your toes. Also, keep your arms close by your sides as you swing them, and alternate between fast and slow speeds. For optimum burn, incorporate slopes and inclines in your running route.
Dancing
Dancing is an easy way to burn through calories. With dancing, you can burn about 220 calories in a 30-minute period, depending on your weight and intensity. Your first and last songs should have a slower tempo than the songs in the middle of your play list; this allows you to warm up and cool down at the beginning and end of the exercise. Choose high-tempo songs in the middle of the workout, such as Bollywood or Latin songs. For maximum effectiveness, don't rest in between songs and incorporate your arms in your movements.
Briskly Walking
Depending on weight and intensity, you could burn around 170 calories in 30 minutes by walking at a brisk pace, notes CNN.com. It'll also work the butt, legs and core for added burn. A recreational stroll won't provide this burn, however; for weight loss, you should be walking fast enough so that it's difficult to maintain a conversation. When walking, keep your steps short and quick, maintain good posture and pump your arms back and forth in tandem with your leg movements, advises CNN.com. Land on your heel and lift out of the step by rolling through your toes.
Step-up Exercise
The step-up exercise not only provides a workout for your butt and thighs, it also helps burn about 400 calories in one 30-minute session, depending on weight and intensity. Stand in front of a step and step entirely onto its surface with your left foot. Bring your right foot up beside your left. Step backward onto the ground with your right foot first, followed by your left. Maintain good posture and pull in your abs during the entire exercise. Perform as many reps as desired.
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