Midsection weight gain increases your risk for serious health issues, such as cardiovascular disease, breast cancer and stroke, according to MayoClinic.com. If you want to shed belly fat, intense exercise and eating a low-calorie diet will help you accomplish this goal. You need at least two hours and 30 minutes of cardio activity weekly, according to the Centers for Disease Control and Prevention. You also need at least two core-strengthening sessions each week.
Vigorous Cardio Activity
Vigorous activity helps you burn belly fat quicker. This type of activity sheds more calories an hour, resulting in weight-loss all over the body, including the midsection. Jogging is an intense exercise to burn fat, shedding about 584 calories an hour for a 160 lb. person, according to MayoClinic.com. Another option is rollerblading, which sheds 913 calories an hour. Racquetball, running and playing singles tennis are a few more options, burning over 500 calories an hour.
Interval Training
If vigorous activity is too difficult, but you still want to boost calorie burning, use interval training. This approach allows you to alternate moderate and vigorous activity to build strength and lose belly fat quicker. For example, start out with a couple minutes of brisk walking. Then, switch to a vigorous activity, like jogging. Alternate between walking and jogging for 30 minutes or longer.
Opposite Arm and Leg Raises
This is an intense exercise that uses your own body weight to strengthen the core muscles. Start out on your hands and knees, with your head aligned with the spine. Slowly extend your right arm to shoulder height. At the same time, extend your left leg to hip height. Hold this contraction for two counts, using the core to keep the body stable. Release and repeat 15 times during your workout. As your core muscles get stronger, work up to 20 repetitions, recommends "Fitness" magazine.
Squat With Twist
The "squat with twist" is an exercise that targets the sides of the midsection, also referred to as the love handles. Start in a standing position, feet spread about shoulder-width apart. Extend both hands in front of the body to shoulder height. Lower into a squat position, and at the bottom of your squat, twist the upper body to your right. Then, return to the center and repeat eight to 12 times on each side of the body, recommends "Fitness" magazine.
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