8 – Week Workout Plan to Reduce Body Fat


If you are unhappy with your body and want to lose weight but you cannot find the right way to do it, then this article is just for you. This 8-week exercise plan is meant for people with extra weight which they want to lose to reach a firm body.

These are the 8 exercises that should be done daily if you want to reach the wanted results.

  1. Dumbbell Rows

Start with two dumbbells in your hands and your knees slightly bent. Bring your torso forward toward the waist and make sure your back is kept parallel to the floor and straight. Lift the dumbbells on your side and stay at that position for a couple of seconds. After finishing, get back to the position you started with and repeat the exercise 10 times.

  1. Squats

Begin with your feet at the width of the shoulders and your chest held out and up. Your hands need to be extended in front of you. The movement that you’ll need to do is like sitting on a chair. While you’re lowering down, keep your thighs parallel to your floor and your knees above your ankles. Keep the position for a couple of seconds and come back to the starting position. Repeat this exercise 20 times before moving to the other.

  1. Jump Squats

Begin the position the same as the one before (feet as wide as your shoulders). After finishing a normal squat, complete it with jumping up in the air. After you land, bring your body to the starting position of a squat. Do this exercise ten times before moving on.

  1. Bicep Curls

With two dumbbells in both your hands, keep your elbows to your body. Contract your biceps while curling the weights. The weights need to be lifted to the height of your shoulders. Stay at this position for a couple of seconds and bring them back to the starting position. Repeat the exercise ten times.

  1. Push-ups

Begin by putting your hands and knees on the ground. Keep your palms shoulder-wide. After, move your knees up with your body staying on the floor only with the balls of your feet and palms, the same as doing the plank position. Lower your body by bending your elbows. Slowly, push yourself to the position with only your hands and feet on the ground.

  1. Spiderman Plank

Start in the plank position and move your right foot from the ground with your right knee up toward your elbow. After, bring back the leg to the starting position and alternate your legs. Do the exercise several times.

You will see the expected result throughout the weeks, but especially at the end of the eight weeks. Extra weight will be lowered and your muscles will be buffer and tighter than before. Your body will reach the wanted shape and you’ll be ready for the summer days. Don’t get discouraged at the beginning. The beginning will always be the hardest, but after a while, you’ll feel much better to exercise.

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