While you cannot spot reduce, meaning losing inches from just one area of your body, you can "sweat off" inches from your entire body, including your waistline. Only fat-burning exercises can give you long-term weight loss; you may lose a few pounds from sweating, but they will return when you rehydrate. Both visceral fat -- the deep fat that can cause illness -- and subcutaneous fat -- fat on the surface -- can be reduced by starting an aerobic exercise program or increasing the intensity of your current program. But don't do either without first consulting your doctor.
Step 1
Train using intervals to increase your caloric burn. Use short bursts of high-intensity effort followed or more of slow jogging. Repeat your intervals during your entire workout to break a sweat and melt inches. Choose activities that engage your core, such as running or swimming.
Step 2
Go to a hot yoga class such as Bikram. Hot yoga class focuses on breaking a sweat to detoxify the body and promote weight loss. The Bikram website explains that the room is heated to 105 degrees Fahrenheit to allow your body to bend deeper and detoxify.
Step 3
Train aerobically for 30 minutes a day most days of the week, or increase the amount to 60 to 90 minutes most days of the week if you are already fit. Increasing the duration of your exercise increases your caloric burn, allowing you to melt more fat. Consider activities that keep your mind engaged to pass the time quicker, such as hiking, dancing or even taking a kickboxing class.
Step 4
Build strength with circuit training. Focus on six to 10 different exercises, completing one exercise after another without rest. For example, perform planks, squats, pushups, burpees, lunges, situps, weighted punches and single-leg deadlifts, which all use core strength. Complete 1 minute of each exercise and rest at the end of your circuit for 3 minutes. Repeat your circuit three times.
Things You'll Need
- Dumbbells
- Yoga mat
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