Burning belly fat requires discipline, dedication, a solid eating routine and exercise. You can get all the exercise you need by attending a gym. The thing you might not have through this process is a lot of time to spend at the gym. The key thing to take into consideration is you need to build muscle and increase your aerobic activity. Building muscle will help increase your metabolism and aerobic exercise will promote weight loss in your belly. This can be done without long gym periods provided you follow the right steps.
Step 1
Execute mulitjoint exercises instead of isolation exercises. Multijoint, or "compound" exercises, involve more than one muscle group being recruited at the same time. This can help you get more work done in a shorter amount of time. Perform exercises like bench presses, military presses, bent-over rows, triceps dips, chin-ups and squats. Aim for eight to 12 reps, three to four sets and use the heaviest weights you can lift.
Step 2
Shorten your rest periods. Instead of standing or sitting around for two to four minutes in between each set, cut it down to 30 to 45 seconds. Not only will this get you out of the gym quicker, but it will also keep your heart rate elevated and promote more fat burning.
Step 3
Visit the gym twice a day if you are still pressed for time. Work your upper body in the morning and your lower body in the afternoon for example. Perform your weight training routines three times a week on alternating days.
Step 4
Perform high intensity interval training. Start with a five-minute light warm-up. Increase your intensity to 75 percent to 80 percent maximum effort for 30 seconds. Lower your intensity to about 50 percent and go for 60 seconds. Keep going back and forth for 20 minutes and finish with a light five-minute cool-down. Apply interval training to any type of cardio such as running, biking, elliptical training, stair climbing, rowing or jumping rope. Do your cardio three times a week on the alternating days of your weight training.
Step 5
Perform ab exercises three times a week to tone your stomach muscles. Do exercises like hanging knee raises, straight leg raises, bicycle crunches, side twists and double crunches. Perform 15 to 20 reps, three to four sets and work your abs right after your cardio sessions. Take 30-second rest periods in between each ab exercise to cut down on your time.
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