Cardiovascular exercises such as running and walking are useful tools to help lose stubborn belly fat. However a variety of other cardiovascular exercises and sporting activities can also help. Additionally, strength-training exercises should not be overlooked.
Cardiovascular Equipment
Use cardiovascular equipment in a gym to to help lose stubborn belly fat. Do a 30- to 60-minute cardio workout using a combination of the elliptical machine, stationary bike, rowing machine and stair climber. Maintain a moderately intense pace, working at about 70 percent of your maximum heart rate. To calculate your maximum heart rate, subtract your age from 220 if you are a man; if you are a woman, your maximum heart rate is 206 minus 88 percent of your age. Use a pedometer or equipment attached heart rate monitor.
Other Cardio
Other cardiovascular exercises that can help you lose stubborn belly fat include cycling, aerobics, ice skating and rollerblading. A 160-lb. person rollerblading for one hour burns more than 1,000 calories. Regular rollerblading may help you lose that stubborn lingering bit of belly fat. Regular sporting activities such as football, basketball and racquetball are fun, will burn calories and help you shift belly fat.
Strength Training
Do strength training exercises. Use free weights and resistance equipment in a gym or do body weight exercises. Strength training will help you maintain and increase lean muscle tissue. Lean muscle tissue helps elevate your metabolism, which ensures you burn belly fat more efficiently. Focus on exercises that target your primary muscle groups of the chest, back, shoulders, butt and legs. These include the bench press, dead lifts, lat pulldowns, pulley rows, military press, squats, lunges and the leg press. Body weight exercises include pressups, pullups and bar dips.
Circuit Training
Do circuit training to burn calories and boost your metabolism post-exercise into a stubborn-belly-fat-burning zone. Do a circuit that includes 12 repetitions on the chest press, 12 reps on low pulley rows, 12 reps on the shoulder press, 25 reps of crunches, 20 reps of lunges, 12 reps of barbell curls, 25 reps of reverse crunches and 12 reps of leg curls. Do three sets of this circuit with a two-minute rest between sets.
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