Can Sit Ups Burn Fat Without Doing Cardio?

All forms of activity burn calories which can lead to reduced body fat. Even at rest, you are burning calories to function properly. While situps may burn calories and aid with burning fat, the most effective way to burn fat from the midsection and your entire body is to combine ab exercises, cardio and dietary changes.

Myth of Spot Reduction

Burning fat off one area of your body by performing specific exercises is a myth, according to the American Council on Exercise. When your body burns calories and fat, it happens from your entire body. You can't choose where you burn the fat from your body. Often, the place you gain it first is the last place you lose it. Doing situps to burn fat is not going to make a significant impact on body fat but instead tone the muscles of your abdomen.

Abdominal Training Recommendations

Situps are not the most effective abdominal exercise you can do. The abs are most active in only the first part of the movement and then the hip flexors take over as they are stronger. Instead, focus on exercises such as the Captain's chair, bicycle maneuver, reverse crunch and exercise ball crunch to recruit more abdominal muscle fibers and burn more calories. These are some of the most effective ab exercises, according to San Diego State University. Perform ab exercises every day for five minutes straight for the best results.

Importance of Cardio

Cardio is important for more than just fat burning. It strengthens your cardiovascular system and lowers your risk of disease. If you have very little fat to lose, situps may help. However, if you have significant body fat in your abdomen and on the rest of your body, cardio is necessary. Start with three to five sessions per week for 20 to 30 minutes at a time. Increase as high as five to seven days each week for 30 to 60 minutes. Keep intensity moderate to high for the most health benefits as well as fat burning.

Diet

All the situps in the world will not help you burn fat if you are overeating. Excess calories are stored as fat. Reduce your caloric intake by 10 to 20 percent to reduce your body fat without feeling hungry or deprived. Also, drink plenty of water each day to avoid bloating, dehydration and to aid fat burning.