Cardio The key to losing facial fat is to slim down all over. This requires a deficit of 500-1000 calories a day in order to lose 1-2 pounds a week. Combining cardio with a reduced-calorie diet is the best way to lose weight quickly and sustainably. Try to do at least 30 minutes a day (or burn 200-300 calories) at least 5 times a week. Treadmill intervals: 30 minutes Varying your pace and cranking up the incline will tone your legs and burn more calories. This routine can also be done on any machine with varying the resistance in place of incline. 5 minute brisk walk warm-up 5 minute jog at 3% incline 2 minute run at 3% incline 2 minute jog at 7% incline 2 minute run at 7% incline 5 minute jog at 4% incline 1 minute sprint at 4% incline 1 minute jog at 7% incline 5 minute brisk walk at 8% incline 2 minute cool down walk at 3% incline High Intensity Interval Training (HIIT) Perform the following activities for 45 seconds each followed by 15 seconds of rest after each move. Do at least 2-4 rounds to scorch calories in a small amount of time. High-knees jog in space Jump squats Burpees Mountain climbers Alternating side lunges Forearm plank Plank jacks Strength and core training Building muscle increases your metabolism and allows your body to burn calories throughout the day. Squats: 3-4 sets of 15 reps This can be done free handed or while holding 8-15 pound dumbbells. Do fewer reps per set if you’re using heavy weights. * Place your knees shoulder-width apart * Keeping your back straight, drop your hips until they’re parallel (with your knees with your knees over your toes) Tip: Imagine yourself dropping down into a chair * Once you thighs are parallel to the floor, push off the floor, keeping your knees over your toes and driving your hips forward until you’re upright Lunges: 3-4 sets of 15 reps This can be done free handed or while holding 8-15 pound dumbbells. Do fewer reps per set if you’re using heavier weights. * Start with feet shoulder-width apart * Take a step forward with your right leg, dropping your hips until both knees are are parallel with your hips and your quads are perpendicular to your shins * Push off with your right foot and return to your original standing position (or step forward with your left leg for a “walking lunge” * Repeat this action with the left leg lunging forward first Plank jacks: 3-4 sets of 20 reps * Position yourself in a plank position, with your shoulders over your wrists and your feet together extended out into a straight line * Flexing your abs to make sure your back doesn’t dip down, jump your legs wide apart and then back together to make one rep Ab tuck (with stability ball): 2-3 sets of 20 reps * Begin in a plank position with your shins on the ball and hands on floor just below your shoulders * As you exhale, pull your knees toward your abs, slightly lifting your hips * As you inhale, return to plank position, tightening your abdominals to avoid letting your back sag toward the floor