When you’re pressed for time - or when you have all the time in the world but just don’t feel like spending it in the gym - it's always a good idea to have a few quick, easy to implement fat loss workouts at your disposal.

Of course, since we're on the topic of fat loss, I feel as though I should address one of the most common misconceptions within the fitness industry today. That misconception is (drum roll!)- you can't spot reduce!

What that means is that you can't pick a specific area that you're unhappy with and lose fat just off that specific region. In order to lose fat, what you have to do is create a calorie deficit through both exercise and your eating habits. Creating a "calorie deficit" simply means that you have to burn more calories than you ingest.

It's easy in theory, but it's certainly easier said than done. Heck, if it was easy - North America wouldn't be facing the obesity epidemic that it's facing now. People just need to educate themselves as much as they can so they can grasp an understanding as to how to adapt a healthy "lifestyle" rather than jumping from one fad "diet" to the next.

So, that being said, here’s a fat-blasting, total body workout that can be done when you’re pressed for time. Some of the movements may be advanced but don’t worry, there’s variations for each that beginners can do. Without further ado, the program..

Fat Workouts: Exercise #1 - Bench Step Ups

Bench step ups are a great way to tone the lower body while working on your cardio as well. The difficulty of the exercise can be increased by holding dumbbells and taking it once step further, you can perform bicep curls atop the bench before you begin the next