I have five of the best targeted workouts to slim down and get fit, so listen up.
I recommend you perform at least three of these workouts per week.
you’ve got the option to even combine these into longer workouts if your schedule allows.
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Keep reading to learn all about the five best targeted workouts to slim down.
Workout #1: Upper-Body Focus
1.
Bent-Over Rows
The first of these targeted workouts to slim down starts with bent-over rows.
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To perform a bent-over row, hold a barbell or a pair of dumbbells in front of your body.
Bend at the hips and knees, keeping your back straight.
Lower the weights back down to the starting position.
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Complete three sets of 10 repetitions.
To perform a pushup, begin in a pushup plank position with your hands under your shoulders.
Engage your core, and keep your spine in a braced neutral position.
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Lower toward the ground by bending at the elbows and shoulders.
Aim for three sets of as many reps as possible.
Push the dumbbells upward until your arms are fully extended, avoiding shrugging your shoulders throughout the movement.
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Lower the weights back to shoulder level.
Squeeze the end range for about one second.
Repeat for the target repetitions.
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Do three sets of 10 repetitions.
Unrack the barbell, and take a couple of steps back.
Do four sets of 10 repetitions.
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Lunges
Lunges work the quads, hamstrings, and glutes, and help improve balance and coordination.
To perform a lunge, begin standing tall with your feet hip-width apart.
Take a step forward with your left foot.
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Push through your full foot on the front leg to return to the starting position.
Do three sets of 10 repetitions per leg.
Glute Bridges
As the name suggests, these target the glutes but also work the hamstrings and core.
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Additionally, glute bridges can help improve hip mobility and strengthen your lower back.
As you raise your hips, visualize drawing your lower rib toward your pelvis, and engage your abs.
Hold the top position momentarily, then lower back down.
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Do three sets of 15 repetitions.
Maintain your gaze on the floor, and avoid shrugging your shoulders.
Do three sets for as long as you could hold the plank position.
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Mountain Climbers
Mountain climbers are a great dynamic core exercise that also works the quads and promotes cardiovascular fitness.
Bring your right knee toward your chest, keeping your right foot off the ground.
Return your right foot to the starting position, and repeat the movement with your left leg.
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Continue alternating legs for the target repetitions.
Do three sets of 20 repetitions.
Russian Twists
This exercise targets the abs and obliques, enhancing your core strength and stability.
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To perform Russian twists, sit on the ground with your knees bent and your feet flat.
Hold a dumbbell with both hands in front of your chest.
Do three sets of 15 repetitions.
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Jumping Jacks
Next up on this list of targeted workouts to slim down is all about cardio.
Jumping jacks are a total-body cardiovascular exercise that works several muscle groups while increasing your heart rate.
To perform jumping jacks, stand with your feet together and your hands by your sides.
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Jump and spread your legs while swinging your arms above your head.
Jump back to the starting position.
Do three sets of 30 repetitions.
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High Knees
This is an excellent cardio exercise that targets your quads and engages your core.
To perform high knees, stand with your feet hip-width apart.
Run in place while lifting your knees as high as you’re free to.
Pump your arms as you run, and keep your core engaged.
Do three sets for 30 seconds each.
Burpees
Burpees are a full-body cardio exercise that boosts your heart rate and burns calories.
To perform burpees, stand with your feet shoulder-width apart.
Squat down, and place your hands on the ground in front of you.
Kick your feet back to reach a pushup position.
Immediately jump your feet back toward your hands, then jump up, extending your arms overhead.
Do three sets of 10 repetitions.
Deadlifts
The last of these targeted workouts to slim down starts with deadlifts.
Bend at your hips and knees to grasp the weights.
Lower the weights back down, hinging at your hips and bending your knees.
Do four sets of 10 repetitions.
To perform a push press, stand with a barbell or pair of dumbbells at shoulder level.
Bend your knees slightly, and then quickly stand up while pressing the weights overhead.
Lower the weights back to shoulder level.
Squeeze the end range for about one second.
Do three sets of 10 repetitions.
Lower your body by bending at the knees and hips, keeping your chest upright.
Push through the full foot to stand back up.
Squeeze your glutes at the top of the movement.
Do three sets of 15 repetitions.
