As 2018 draws near, I really wanna focus on strength training in an effort to tone up and I wanna bring my body fat percentage to somewhere between 18-20% because I'm currently at 22%. It is difficult for me to really compromise my diet as I'm a college student and so I don't really have the time to be cooking healthy meals every night (nor the energy tbh). It's not like I eat McDonalds multiples times a week but I do give in like once or twice a month.

So I'm looking for more efficient ways to burn fat in terms of exercise. The cardio I do varies but I try to either burn 300 calories on the stairmaster (something tells me I'm burning more like 150...) or 300 calories walking outside (I walk 4 miles). I am trying to target belly fat and arm fat. Any strength training exercises that would get results for those areas "quick" would be greatly appreciated!

Here's what I already do for arms: that pull down machine (I'm so inexperienced I don't even know the name) for biceps and tricep dips Here's what I already do for abs: sit ups on this elevated thing (so I'm sort of upside down) and this other machine where you're using your abs to bring your knees to your chest and back down (it's like a sliding thing), also planks

BONUS: If you happen to know good butt exercises, that would be EVEN MORE appreciated! I already know about squats but how many should I do a day to get real results??