Belly fat is a health problem. It increases risk for serious conditions like type 2 diabetes, cardiovascular disease and even breast cancer, MayoClinic.com warns. However, you can’t spot-reduce a certain area of your body, like the stomach, with exercises for that area. However, you can use cardiovascular exercise to burn fat all over, including your midsection. Select the activity that burns the most calories during your workout to shed fat more quickly; consult your doctor before beginning any new fitness regimen.
Moderate Cardio
Moderate cardio is a good choice for beginners. With this type of activity, you won’t burn as many calories; however, you’ll build strength. Walking is a good choice, burning about 277 calories an hour for a 160-lb. person, MayoClinic.com calculates. Water aerobics is another moderate activity, burning about 292 calories an hour.
Vigorous Cardio
Once you build strength with moderate activity, challenge your body with vigorous cardio. You burn more calories and shed belly fat faster when you boost the intensity of your exercise. Jogging is an option, burning about 584 calories an hour of a 160-lb. person. Jumping rope is also an effective option, shedding 730 calories per hour for a 160-lb. person; swimming laps, meanwhile, burns 511 calories an hour.
Interval Training
Build strength and shed more calories with an interval-training approach. With this plan, you rotate between moderate and intense cardio to get stronger. Start out with a moderate activity, like walking. After a few minutes, alternate to a vigorous activity, such as jogging. Over time, your body will get stronger and you will be able to alternate jogging with sprinting. This will help shed more calories and burn belly fat quicker.
Circuit Training
Another option for toning your belly and losing fat is circuit training. Circuit training requires you to alternate between a belly-toning or other resistance exercise and intense cardio activity during your workout. For example, start out with a belly-toning exercise, such as crunches. After completing your exercise, alternate to intense cardio activity, like jumping rope. Rotate between a new tummy-toning activity and jumping rope for your entire workout session. Exercises for the abdominal area won't burn fat there any faster, but it can give your stomach a leaner look.
References
- “Fitness” magazine; Our Top 10 Abs Exercises; Lexi Walters; May 2008
- MayoClinic.com; Exercise for Weight Loss: Calories Burned in 1 Hour; Dec. 1, 2009
- “Fitness” magazine; Circuit Training Workout: Burn 30 Percent More Calories; Liz Neporent; July 2006
- MedlinePlus; Tips for Losing Weight; Oct. 18, 2009
- MayoClinic.com; Interval Training: Can It Boost Your Calorie-Burning Power?; Feb. 6, 2010
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