Easy Way to Burn Fat At Home! Step Up Switching Legs

(Psst.. want some healthy recipes to go along with that healthy body? Here are a few to try…

This is a simple way to burn fat at home–while blasting your butt and legs making them lean and firm! Oh yeah!

Here’s how:

1. Simply find a bench about two feet high and step up and down, alternating the leading foot. Be sure to keep your abs tight and engaged.

2. For more fat and calorie burning pump your arms as you step up and down.

3. That’s it! Work your way up to 20 minutes (or more–to burn more fat!) while jamming out to music–of course, that makes it much more fun!

Oh and pssst… here are some answers to common questions:

If you don’t have a proper step or something that’s about 2 feet high, that’s ok, we’re all different heights anyway, so you can look for a step or bench that’s about the height of your mid to upper calf/ knee area.
- If this is too challenging for you, you can start by using a stair on the bottom of the staircase. If your balance if bad, the railing is there –your new bestie in case you need it. But only use the rail to help your balance, don’t use it to pull you up!
- If you are worried about your balance and you aren’t using a staircase, simply stand next to the wall to step up to lean against if you feel unbalanced.

Light hand weights? Some people will want to get an arm workout while pumping those legs! We hear ya… but only do this if you are certain that your balance is good and that you will maintain proper form with your abs tight and engaged and without compromising the form elsewhere as you use the weights.

As for the speed to go, often it’s helpful to go with the tempo of the music and try to push yourself so that you can hold a conversation but so that you are also feeling challenged. If you take your pulse or have a heart rate monitor you can use the general guideline below and aim to be in the target heart rate zone. If you are in better shape go for the higher range–you’ll go faster and burn more calories.

Wondering how many calories you’ll burn? If you go for 20 minutes, depending on your size and the speed at which you go, you can burn as many as 150-275 calories!

AGE20 years	Target HR Zone 50-85%100-170 beats per minute	Average Maximum Heart Rate, 100%200 beats per minute
30 years	95-162 beats per minute	190 beats per minute
35 years	93-157 beats per minute	185 beats per minute
40 years	90-153 beats per minute	180 beats per minute
45 years	88-149 beats per minute	175 beats per minute
50 years	85-145 beats per minute	170 beats per minute
55 years	83-140 beats per minute	165 beats per minute
60 years	80-136 beats per minute	160 beats per minute
65 years	78-132 beats per minute	155 beats per minute
70 years	75-128 beats per minute	150 beats per minute