Fat Burning Exercise

• 1). Grab your light weight dumbbells firmly. If you are using hand weights, adjust the Velcro to fit tightly on the hands.
  
  
• 2). Walk at a medium pace of 4 mph or jog at a medium pace at 5 mph for 40 minutes. As you walk or run, perform alternating bicep curls. When stepping with the right foot, curl the left bicep, when stepping with the left foot, curl the right bicep.
  
  
• 3). Continue performing the alternating curls and walking or running for 40 minutes. If the weights become too heavy after a few minutes, curl the weights only every other step.
  
  
• 4). Cool down the body once you complete the 40-minute routine. Slow down your walking pace until you notice your pulse slowing down. Stretch the legs and the arms for five minutes after you complete your workout.
  
  
• 5). Do this fat-burning exercise three to four times a week. This helps you burn calories and burn fat in the arm area.
  
  

Kickboxing Routine

• 1). Stand in front of the kickboxing bag, with your boxing gloves on. Have your arms extended and hanging by your sides.
  
  
• 2). Approach the kickboxing bag. Bring the hands up just below your chin. Punch the center of the bag with your right hand. Take your right arm back to starting position. Now punch with your left hand. Alternate punches on the bag by using your right and left arms. Once you become familiar with these moves, increase your speed. If it takes you two seconds to complete a combination punch with your right and left hands, strive to accomplish this combination in one second.
  
  
• 3). Do this cardiovascular exercise at full capacity for one minute. Slow down your punches after one minute. Bring the heart rate back down for one minute. Now go back into alternating right and left punches for another minute. Cool down for another minute. Continue doing this for a total of 10 minutes. This means you will do 5 minutes of full intensity and another 5 minutes at lower intensity.
  
  
• 4). Bring the heart rate down. Cool down the body by stretching the bicep and tricep muscles. Perform stretching exercises for three minutes until the muscles no longer feel tight.