Abdominal fat, as well as fat elsewhere on the body, generally accumulates due to lack of exercise and taking in too many calories. An excess amount of visceral fat increases your chances of diabetes, some cancers and cardiovascular diseases. You must include aerobic exercise in conjunction with targeted abdominal exercises to burn off abdominal fat quickly.
Bicycling
Bicycling is an effective ab workout because it burns calories and tones your core muscles. It elevates your heart rate and works some of your largest muscle groups, building lean muscle mass in the process. Some stationary bicycles also work your upper body along with lower body, providing even greater calorie burn. Aim for at least 30 to 45 minutes of bicycling.
Swimming
Swimming provides a full body workout, as you must use all of your large muscles to push yourself through the water. This increases the amount of calories you burn during the workout. Aim to complete at least 30 to 45 minutes of swimming to burn abdominal fat.
Jogging
Jogging is one of the lowest maintenance forms of exercise since it only requires a good pair of running shoes, and can be done almost anywhere. Jogging tones your lower body and provides an effective cardiovascular workout at the same time. Aim for at least 30 to 45 minutes of jogging to lose stomach fat, as well as fat on the rest of your body.
Interval Training
Optimize your belly fat burning capabilities with interval training. You can use the aforementioned exercises, or any aerobic workout that burns calories by varying the level of intensity. Interval training involves maxing your heart rate for a few minutes, followed by a few minutes of rest. Run for two minutes then walk for two minutes. Swim three laps then rest two minutes. Repeat this cycle several times until you have completed at least 30 minutes of interval training.
Circuit Training
Circuit training is another form of interval training that incorporates resistance and cardio training together. You work all of your major muscle groups including shoulders, chest, arms, abs, hips and legs in a short time frame. You usually spend 30 to 60 seconds on each muscle group before moving on to the next muscle group. It does not burn off calories the way cardio does, however it does increase lean muscle mass and improve your resting metabolic rate. Circuit training will help you burn off abdominal fat even when you are not working out. Aim for at least two to three circuit training sessions per week.
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