While facial exercises can help with tone, the only way to lose fat in your cheeks is to reduce your overall fat percentage. The following high-intensity interval workout will help you burn fat quickly. Complete it 3 times per week. Perform each exercise for 45 seconds. Rest for 15 seconds before moving on to the next exercise. Repeat the routine 3 times. Push-ups Begin on all fours with your legs extended and your hands shoulder-width apart, arms straight. As you bend your elbows and lower yourself to the ground, your elbows should be at a 45-degree angle to the body. If this is too difficult, you can move to your knees instead of your toes. Squats Stand with your feet hip-distance apart. Tighten your stomach muscles and lower your body into a sitting position, keeping your chest lifted. Pushing through your heels, raise yourself into a standing position. Butt Kicks Stand with your feet shoulder-width apart and your arms bent your that your fists are at chest height. Flex the right knee and kick your right heel up to your glutes. Repeat the movement on your left side. Alternate continuously. Tricep Dips Position your hands shoulder width apart on a bench with your arms straight. With your butt about a foot from the bench, assume a sitting position. Slowly bend your elbows to lower your body until your elbows are at a 90-degree angle. Slowly return to the starting position. Side Lunges Stand with your legs slightly wider than shoulder-distance apart, toes pointed forward. Shift your body weight to your right leg, bending the knee until it reaches a 90-degree angle. Return to the starting position and repeat the movement on your left side. Jumping Jacks Stand upright with your legs together, arms at your sides. Bend slightly at the knees and jump into the air, spreading your legs to shoulder-width apart. As you jump, raise your arms up over your head. Jump back to starting position. Repeat the movement continuously. Sit-Ups Lie down on your back. Bend your legs and place your feet firmly on the ground. Cross your hands to opposite shoulders. Engaging your abdomen, raise your upper body to your knees. Exhale as you lift. Slowly lower yourself down to the floor again, inhaling.