What Are Some Exercises To Get Rid Of Belly Fat Without Equipment?

Since you cannot spot reduce a particular area such as your belly, you have to get rid of belly fat the same way you lose fat all around your body -- by doing regular cardio exercise. You will also want to eat a healthy diet and strengthen your abdominal muscles with resistance training. You do not, however, need any equipment to lose the fat or tone your belly region.

Walking

Walking is a great low impact cardio exercise that helps you burn fat. Aim to walk at least 60 to 90 minutes at a brisk pace to increase fat burning and improve your cardiovascular system. Keep your heart rate between 50 and 70 percent of maximum to target fat burning. You can evaluate your maximum heart rate by subtracting your age from 220. For example, a maximum heart rate for a 35-year-old would be 185, and 50 to 70 percent of maximum would be between 90 and 130. Repeat this exercise two to three times a week. Additionally, you can wear ankle and wrist weights for increased resistance.

Sprint Interval Running

Sprint interval training can help you burn more fat than a regular cardio exercise. Begin your sprint running workout with a warm up. Run with low to moderate intensity, like 4.0 to 5.0 mph, for five minutes. Keep this running speed as your basic pace. Start the sprints by increasing your running intensity to moderate-high, such as 6.0 to 7.0 mph, and sprint for 60 seconds followed by a two minute recovery with your basic pace. Repeat this four times. Continue by shortening your sprints to 30 seconds and increasing your running intensity to close to maximum. Again, repeat the sprints five times total, followed by a two minute recovery by running with your basic pace. Finally, increase your running intensity to 100 percent of maximum and do 15 second sprints. Do a two minute recovery with basic pace and repeat three times. Cool down for five to 10 minutes.

Leg-Hip Rises

This is a great exercise to target your abdominal muscles. Although you cannot target fat burning by abdominal exercises, you can tone your stomach muscles. Start by lying on the floor. Place your hands behind your neck or grasp a support from a chair or bed. Raise your legs by bending your hips and knees. Bring your knees close to your chest until your waist is off the floor. Return your lower body back to the floor and repeat 20 times for three sets.

Bicycle Crunches

Start by lying on the floor on your back. Place your hands behind your neck and raise your upper body off the floor, so that your shoulders are in the air, but your lower back remains on the floor. Raise your legs by keeping them straight. Begin the move by turning your upper body to the right and at the same time bringing your right knee toward your left elbow. Return and repeat the move to the left. Continue for 60 seconds then take a break and repeat the exercise two more times.