To lose stomach fat, you must focus on losing fat all over, since it is impossible to spot-reduce one area only. In addition to targeted abdominal exercises, you must increase your overall lean muscle mass and burn away fat with cardio and interval training. You can burn belly fat by engaging in a full body workout regimen.
Run, Bicycle and Swim
This trio of workout programs not only burn calories but also tone your core muscles as well. You can perform one, two or all three exercises in your daily regimen, or mix and match based on your desires. For example, swim 30 minutes, bike 30 minutes and run 30 minutes or just bicycle for 90 minutes one day. Then next day you could run and swim for 60 minutes total. Aim to complete at least 60 to 90 minutes of fat burning cardio a day.
Targeted Abdominals
To develop that sought-after six pack, or at least have a tight tummy, you must include targeted abdominal work. Two of the best ab exercises are rotating situps and bicycle crunches.
To do a rotating situp, lie down on your back and anchor your feet under a sturdy piece of furniture. Lift your chest to your knees and twist to one side. Lower yourself back to your starting position and lift your chest again, twisting to the opposite side.
To do a bicycle crunch, lie down on your back, clasp your hands behind your head, lift your legs up and alternate them back and forth in a cycling motion. Rotate your right elbow to your left knee, then your left elbow to your right knee. One pair of alternating moves is one repetition. Do five sets of 15 reps for both exercises.
Circuit Training
Circuit training involves short, intense workouts where you maneuver quickly from one machine to the next, working different muscle groups on each machine. For example, use the leg-press machine for 30 seconds, then step up and down on a stepper for 30 seconds. Then do a chest press for 30 seconds, then jumping jacks for 30 seconds. Circuit programs help to build cardio and muscular endurance simultaneously. Complete three circuit training programs every week, with a day of rest between sessions.
Interval Training
Interval training is where you vary the level of intensity of your workout to enhance your fat-burning power. You max your heart rate for a short time frame, then rest, and repeat the cycle several times. Sprint for two minutes, then walk for three. Jump rope for three minutes, then rest for two. Do this over and over until you have performed 30 to 45 minutes of interval training.
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