Cardio To lose fat from any area of your body, you need to perform cardio for overall body fat loss. You can get cardio in lots of ways, including jogging, using an elliptical machine, swimming, biking, jumping rope, and hiking. Aim for at least 30 minutes of cardio 5 times a week. Exercises Using Weights Bicep Curls: Holding a set of dumbbells in both hands with hands at your sides, raise dumbbells up (alternating or both at the same time) to shoulder height, then lower slowly back down. Repeat for 3 sets of 15 reps on each side. Chest Flys: Lie on a workout bench with dumbbells in both hands and hands resting on thighs. Extend your arms up and out in an arc, with elbows slightly bent, then lower back down. Repeat for 3 sets of 15 reps. Lateral Raises: Holding dumbbells in front of your hips with palms facing toward you and elbows slightly bent, raise dumbbells out and to the side until arms are parallel to the floor, then lower slowly back down. Repeat for 3 sets of 15 reps. Straight Tricep Kickbacks: Stand with feet shoulder-width apart, arms at your sides and holding a set of dumbbells. Hinge forward at the hips, keeping back straight, until you are about halfway to 90°. Raise both arms as far back behind you as you can, keeping arms straight and elbows locked. Hold for one second, then slowly lower arms back down. Repeat for 3 sets of 15 reps. Overhead Presses: While standing and holding an empty barbell at your upper chest level, lift the barbell over your head until your arms are fully extended. Return the barbell to your chest. Repeat for 3 sets of 15 reps. Exercises Using Body Weight Burpees: From a standing position, squat, place your hands on the floor, jump your feet out behind you landing in a plank position, return to squat position, then jump in the air with arms extended overhead. Repeat for 3 sets of 15 reps. Mountain Climbers: Starting in plank position, bring the knees into the core, alternating between each leg, at a rapid pace. Repeat for 2 minutes. Compass Jumping Jacks: Starting in standing position, jump your legs out as if you were doing a traditional jumping jack. Instead of bringing your arms up overhead, extend them straight out while rotating your palms to face away from each other. As you jump your feet back together, rotate your palms back and bring your elbows in to your sides, making fists with your hands. Repeat for 3 sets of 25 reps.