Cardiovascular exercises increase your heart rate and burn calories and fat. To burn fat and lose weight, you must burn more calories than you take in each day, though a combination of monitoring your diet and following a consistent exercise routine. Add fat-burning cardio to your fitness routine four to six times a week to boost the number of calories you burn each day and help you lose weight. Although you cannot spot reduce fat, decreasing your overall body fat percentage will get rid of belly fat.
Rebounding
One fun way to get your heart rate up and burn belly fat is rebounding, or using a mini-trampoline. A 150 pound woman can burn 410 calories per hour on the rebounder, more calories than she would burn jogging. Rebounding tones and strengthen your lower body as you jump, boosts your heart rate and also gives your abs a great workout as they work to keep you steady while you fly through the air, to help give you a toned flat stomach.
Experiment with jumping side to side on the rebounder, forward and back, or do jumping jacks. To tone your legs and test your balance, try jumping on one leg and switching legs every 30 seconds. Vary your routine on the rebounder to target different leg muscles, and jump high to keep your heart rate up and your body burning calories. Try to work out on the rebounder for at least 30 minutes each session.
Jumping Rope
Jumping rope is a great calorie burner that will also tone and strengthen your calves, thighs and glutes. Like rebounding, jumping rope is a great ab workout, since your abs stabilize your torso as you propel yourself into each jump. Make sure you keep your shoulders down and relaxed and that you only jump once per revolution of the rope--if you find yourself hopping in between jumps, try spinning the rope faster until you no longer hop.
Add routine to your jump rope workout by jumping on one foot, jumping side to side, jumping on one leg, bringing your knees high with each jump or adding kicks. When you are first starting you may only be able to jump rope for a few minutes, but work towards jumping rope for 15 minutes, and do two sets of jump rope for 30 minutes total.
Tabata
Tabata is a very high intensity workout program that burns fat in a short amount of time. Tabata training involves performing one exercise at maximum intensity for 20 seconds, then resting for 10 seconds, and repeating the circuit 8 times for a total of four minutes of working out. This should only be attempted once you have a base of cardiovascular fitness.
Tabata training can be done with cardiovascular exercise, including rebounding or jumping rope, as well as running, squatting or any other activity that gets your heart rate up. To perform a tabata workout jumping rope, jump as many times as you can in 20 seconds, then rest 10 seconds and record that number. For each subsequent 20 second interval, aim to complete at least that number of jumps, to keep your intensity high. Adding tabata workouts to your routine every second week will shock your system and help you burn fat.
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