The Top Five Leg Fat Exercises

Summer is coming and you need leg fat exercises to get rid of that extra layer that built up during the winter. Here are the top five leg fat exercises to help you getting "swimwear" ready in no time!

It is important to realize that if you want to get rid of leg fat you are going to have to burn some extra calories and you will have to do exercises targeting the leg muscles. So your exercises will have to be twofold. To burn extra calories you will have to do at least 30 minutes of cardio a day and then you will have to do the exercises targeting the specific muscles.

Cardiovascular exercises:

In these exercises the goal is to increase your heartbeat to 60% of it's maximum rate. This you have to keep up for at least 30 to 40 minutes at least three to four times a week. To work out the zone where you are at 60% of your maximum heartbeat rate do the following sum:

Take 220 minus your age, so if you are 25 it is 220-25= 195. This gives you your maximum heart rate. Now you take 60% of that and you have the best heart rate to burn of those calories as part of your leg fat exercises. If you have a heart rate monitor, you simply exercise at that rate. Without a heart rate monitor you have to check it manually. To make it easier take the 195/60%, that is 117 and divide it by 6, that is 117/6= 19.5. so now you only have to count that your heart beat is about 20 in 10seconds and you know you are in the right zone to burn fat.

Now we come to the specific leg fat exercises:

1. Walking at an incline

2. Cycling

3. Running

4. Mini-trampoline

5. Calf raises

At first this looks mainly like another list of cardio exercises, true they can also be done for cardio, but here you are going to increase the intensity of the exercises to target the leg muscles better.

1. Walking at an incline:

This one is best done on a treadmill where you can control the incline. If you cannot go to a gym, simply take a fast walk up a relatively steep hill. On a treadmill, set the incline at, at least 15%, but preferably at 20% and go at it as fast as possible for at least 20 minutes. This is one of the very good leg fat exercises.

2. Cycling:

Once again this is better done in a gym on the stationary bike. The idea is to stand while cycling to better target the leg muscles and if you are able to do it for at least 20 minutes you will soon see results in getting rid of your fat legs.

3. Running:

Once again, increase the intensity a little more to work the muscles as well as it being a cardio exercise. I find it very good to alternate between the 60% fat burning run and a run at maybe 70% for a short time only to work the leg muscles a little bit more.

4. Mini-trampoline:

This is one of the very best leg fat exercises. You have to do it at 2 minute bursts. It helps the blood flow and the drainage from the lymph nodes, that is a great help with the process. You will not even work up a sweat and that is why it is not considered a cardio exercise. Do these short two minute jumps to a total of 20 minutes a day. You should not have any problem fitting them in whenever you have a few minutes.

5. Calf raises:

So, this one really involves no cardio! Stand on a stair with your calves hanging over it. Now rise on to the balls of your feet and then lower it again, going down as far as possible. This one really targets your legs in it is surely one of the best leg fat exercises.

One thing you have to keep in mind, losing leg fat is going to take a little more than only leg fat exercises. You will have to go on a diet as well if you have a lot of fat to lose. So get a good diet [http://www.how-to-lose-weight-calories.com/documents/fat_loss_4_idiots.html], stick to it and in no time you will have your "summer legs."

For more on a healthy diet, go to Maggie's site How To Lose Weight Calories [http://www.how-to-lose-weight-calories.com/] and get all the info you need.

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