Step 1
Select a form of cardiovascular exercise that appeals to you. Running, stair climbing, swimming, rowing and cycling are all good forms to choose. Do interval training with your workouts to ensure you maximize your caloric expenditure. Start with a light warm-up for five minutes, then exercise at a high intensity for 20. Reduce your intensity to low for 40 seconds, then increase it again. Alternate back and forth for 30 minutes and finish with a light five-minute cool down.
Step 2
Target all of your focus areas with weight-training exercises. Include as many compound exercises in this plan as possible. These work more than one muscle at a time, which causes a high amount of recruitment. Adding muscle will not only improve your tone, but it will also boost your resting metabolic rate. Perform exercises like squats, lunges, close-grip bench presses, dips, twist curls and bicycle crunches. Aim for 10 to 12 reps and do four or five sets per exercise.
Step 3
Use proper technique with your exercises. Move the weights through a full range of motion and always be aware of your body positioning. The slightest wrong move can lead to an injury. For lunges, stand with your feet together and hold dumbbells at your sides with your palms facing in. Take a step forward with your right foot and lower yourself down by bending both knees 90 degrees. Don't let your front knee move past your toes or back knee touch the ground as you do this. Rise back up to the starting position, repeat with your left leg and continue to alternate back and forth. Keep your back straight and core tight throughout.
Step 4
Exercise often and on a regular schedule to see the best results. Perform three interval workouts and three weight-training workouts a week. Do them on alternating days of each other. Continue to exercise every week to ensure you shed the weight from your thighs, stomach, hips and arms.
Step 5
Join a recreational sport league to further promote weight loss. Flag football, dodge ball, tennis, basketball and ice hockey all involve a high amount of physical activity. This, in turn, will boost your caloric expenditure and contribute to more weight loss in all your target areas. Take other opportunities to fit more activity into your day as well, such as playing catch in the park, going for walks in the evening and parking at the far end of parking lots.
