Excess belly fat can be difficult to lose, but fat that surrounds your abdomen is more dangerous for your health than fat on other parts of your body. Visible belly fat hides visceral fat, which is related to health concerns such as heart disease and diabetes. Because spot-reducing belly fat is a myth, focus on workouts that burn overall body fat. These exercises flatten your belly and improve your health.
Aerobic Exercise
An aerobic workout is the most effective way to eliminate fat and calories. Aerobic training increases your heart rate and helps reduce the layer of fat covering your abdominal muscles. Aim for 60 to 90 minutes of aerobic exercise five or more days a week. Free aerobic workouts include a brisk walk or jog, dancing to music at home, jumping rope, running or riding a bike.
High-intensity Interval Training
High-intensity interval training, or HIIT, is an effective way to burn fat quickly. Interval training raises your heart rate significantly, then lowers it during the recovery period, the Mayo Clinic says. Alternating periods of high- and moderate-intensity training shock the body to prevent it from entering a comfortable zone when working out. Alternate intensity by running, cycling or walking at a vigorous pace for 30 seconds, then exercise at a moderate pace for one to two minutes. Repeat the intervals for a minimum of 30 minutes. This burns more calories, creating a calorie deficit and eliminating belly fat.
Circuit Training
Circuit training is a full-body workout, which combines aerobic exercises with strength exercises in one workout. According to Fitness magazine, a circuit training workout burns about 30 percent more calories than a normal workout session. Create a circuit at home or outside of various exercises, including jumping lunges, squats, calf raises, mountain climbers, burpees, pushups, sprints, crunches, biceps curls and triceps dips. Alternate strength exercises with aerobic exercises. Spend 60 to 90 seconds at each station, then move to the next station without a break. After one completed circuit, take a water break and catch your breath. Repeat the circuit one to two more times for a calorie-burning workout.
Abdominal Exercises
You can perform abdominal workouts at home with little more than a yoga mat or your carpet. Though abdominal exercises alone won't burn belly fat, including stomach exercises after your aerobic workouts helps tone and define your abdominal muscles. Perform abdominal workouts two or three days a week, giving yourself a day for your muscles to recover. Include regular crunches, bicycle crunches, reverse crunches, plank, V-ups and leg lifts to improve your core strength and stability. Aim for three sets of 12 to 15 repetitions of each exercise. Hold planks for up to 60 seconds.
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