Your belly can be one of the most difficult areas to get rid of stubborn fat pockets. Ab exercises are important for toning and strengthening the abdominals, but this alone will not burn the fat covering the muscles. You must perform cardio exercises to get rid of belly fat.
Step 1
Use high-intensity interval training cardio, or HIIT, to lose belly fat. This involves a super high-intensity workout over a short period of time. Most expert sources say you need at least 45 to 60 minutes of cardio to burn fat effectively, but with HIIT, you can cut your time in half and see better results. Start jogging for three minutes, kick up the speed to a sprint for two minutes, then walk for two minutes. Start sprinting for two minutes, then slow to a medium jog for two minutes, walk for two minutes and continue HIIT cardio for 25 minutes. This type of workout will get you in great cardiovascular shape and burn fat quickly.
Step 2
Engage in circuit training to enhance your muscular endurance and burn fat. Circuit training is beneficial because it builds muscle mass, and this will help you burn calories while at rest. During this program, you are also burning calories because you interchange working your major muscle groups with some cardio. You work your quadriceps for 30 seconds, then bicycle for a minute, then perform a chest press for 30 seconds, then jog in place for 1 minute. Circuit training involves a full body workout that burns calories during the workout and helps tone muscles.
Step 3
Take a scenic route and go bicycling. Choose a route that allows you to interval-train, with a lot of hills. You work hard going up the hills, then coast down them. If you don't have such a place to do this, you can use a stationary bike. Either use one that works the upper and lower body, such as an Airdyne, or alternate increased and decreased resistance levels to get a substantial aerobic workout. Bicycling mostly works the lower body, but it also works your core muscles to burn off belly fat.
Things You'll Need
- Bicycle (optional)
- Access to gym (optional)
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