When there is balance between your metabolic rate and the number of calories you consume, you will not gain or lose weight. When you eat more calories than you need for energy, however, your body will store the excess as fat. To lose belly fat, you need to consume fewer calories than your body needs. You can do this by increasing your physical activity or by eating less. Consult your doctor before beginning any new exercise regimen.
Circuit Training
Circuit training is a workout that unites weight training and cardiovascular exercise. It is a good way to lose weight because you can burn more calories during an hour of circuit training than during an hour of weight training or of a traditional cardio workout. Pick eight weight-training and two aerobic moves. Repeat the moves for 60 seconds at a fast pace and transfer from one move to another without taking any breaks. After you have done all 10 moves, take a three-minute break. Repeat the entire workout circuit twice more. For a person weighing 120 pounds, an hour of circuit training will burn average of 460 calories, the Bodybuilding website calculates.
Sprint Interval Running
Sprint interval training can give you the same health and metabolic effects in a shorter workout time than traditional cardio workouts. You will raise your exercise intensity, heart rate and oxygen consumption during your sprint interval, which will make you burn more calories. Do a 30-minute sprint interval running exercise on a treadmill. Start by warming up for five minutes. Raise your speed steadily during a two-minute interval, then run as fast as you can for one minute. Lower your speed and recover by running at a low speed for two minutes. Repeat this alternation three to four times and cool down afterward.
Indoor Cycling
Indoor cycling classes are offered at many fitness facilities. A typical class lasts about 50 minutes, and you will burn hundreds of calories during the exercise. The class is set up as sprint interval training, during which you will increase your exercise intensity and heart rate for short periods of time. You can also create your own cycle exercise routine using the stationary bikes at your local gym. Alternate between fast-paced, high-resistance cycling and low-impact cycling for a 60-minute fat-burning blast. For a person weighing 120 pounds., one hour of vigorous bicycling will burn an average of 600 calories.
Hiking
Hiking is a fat-burning cardio option that can get you into the outdoors — and although it won't burn calories as fast as interval or circuit training, you can still burn the same total number of calories by exercising for longer. Hike for 90 minutes or longer at a moderate pace. Pick a trail that will take you up and down hills; you can carry a weighted backpack for increased calorie burn. Bring water to keep yourself hydrated. For a 120 pound person, a two-hour cross-country hike will burn an average of 680 calories, Bodybuilding calculates.
References
- Bodybuilding: Calories Burned Cardio
- "Journal of Physiology"; Similar metabolic adaptations during exercise after low volume sprint interval and traditional endurance training in humans; K.A. Burgomaster, et al.; January 2008
- Bodybuilding: Calories Burned Walking
Member Comments