Fat burning above the knees

It is not really possible to do a “point reduction”, however, there is a routine that can help to tone the legs and perhaps reduce the accumulated fat above the knees. The routine is unconventional but can show significant results in a 4 week period. You will need some medicine balls of different weights.

The routine works in a circuit format, performing each exercise trying to achieve 15 repetitions in 30 seconds. Then rest for 15 seconds and move on to the next exercise, again trying 15 reps in 30 seconds.

Exercise 1: Squat holding the medicine ball in front of you.

Exercise 2: Holding the medicine ball overhead at first, perform lunges reaching the ball forward as you throw, returning it overhead when you return to starting position.

Exercise 3: Wooden chops, holding the ball above your head with your feet fixed and pretending that the ball is an ax and you are cutting a log that runs between your legs. At the beginning of each rep, the ball is overhead, at the end of the ball it is one inch above the ground.

Exercise # 4: Jump squats with ¼ turn every 4 repetitions.

I would watch a clock, do exercise n. 1 for 30 seconds, then rest 15 seconds, go to exercise no. 2 for 30 seconds, then I’d rest 15 seconds, etc. After completing exercise n. 4, just go back to the beginning. The total training should be:

Week # 1: 7 minutes

Week # 2: 10 minutes

Week # 3: 12 minutes

Week # 4: 15 minutes

It may sound simple, but I assure you it is intense. I use a similar routine with some of the professional athletes and fitness competitors I have worked with when trying to add shape and definition to their legs. Ideally, you would do the training every other day.

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