There can be many reasons why someone with a beer belly would avoid the gym: The mirrors are far from flattering; embarrassment about being out of shape; and even being intimidated by people fitter than themselves. But, that doesn't mean that working off that excess weight is going to be impossible. Take the initiative to lose fat — at home. The body doesn't know the difference between working out in the living room or the local gym.
People tend to naturally vary in where excess body fat is stored. Some pack on the pounds in the hips and thighs while others store fat in the abdominal area. A 2003 study published in the European Journal of Clinical Nutrition concluded that beer drinkers are no more likely to have excess abdominal fat than the general population, and that consuming more calories than are burned along with a genetic tendency to store fat on the abdomen, are the chief causes of a beer belly.
Fortunately, according to the Centers for Disease Control and Prevention(CDC), any exercise that brings the heart rate up to between 50 and 85 percent of an individual's maximum heart rate for at least 30 minutes will both help to develop cardiovascular fitness and also burn that excess belly-fat right off.
According to research published in the December 2012 issue of Applied Physiology, Nutrition and Metabolism, brief, whole body aerobic resistance training sessions were also good as a half-hour on the treadmill for aerobic fitness. These sessions also improved whole-body muscular endurance (which the treadmill did not). So, by following this type of program at home — it should be possible to get rid of that beer belly without setting foot in a fitness facility.
Get fitter and drop that excess body fat with no specialized equipment in the privacy of your home with these whole-body home exercises. Perform them as a circuit — working up to a minute each. Rest for a minute and then repeat five to eight times for a complete beer belly-burning workout. Complete the workout three to four times per week along with other steady-state exercise, such as walking or jogging, on other days.
1. Squat Thrust
The squat thrust is similar to a burpee, without a push-up or jump. It quickly accelerates your heart rate and burns mega calories while offering strengthening to muscles of your lower body and core.
HOW TO DO IT: Assume the push-up position with both hands on the ground and your back and legs straight. Rapidly bring both legs forward until achieving a squatting position and keeping hands on the ground. Stand up straight.
To burn enough calories to reduce body fat levels, try doing five to eight sets of 10 reps with no more than one minute of rest between sets.
Read more: What Muscles Do Squat Thrusts Work?
2. Jumping Jack
This old-fashioned calisthenic exercise uses almost every upper and lower body muscle, efficiently works the cardiovascular system and burns loads of calories. Include jumping jacks with squat thrust training to get your heart rate into the fat burning zone and sweat off that beer belly. Visit ExRx to learn how to do a perfect jumping jack
Do jumping jacks for an extended time to achieve optimal results. Try building up to three sets of five or 10 minutes straight, taking a two or three-minute break between sets.
3. Mountain Climber
The more muscles an exercises uses, the more calories you burn. Mountain climbers, like jumping jacks and squat thrusts, are a whole-body movement that stimulates almost every major muscle group.
HOW TO DO IT: Assume the push-up position with your arms straight under your shoulders and both legs extended behind you so your torso forms a straight line with the floor. Start by bending a knee and drawing it to the chest area until the ball of the foot is under its respective hip. Then, straighten the bent leg backward while bringing the opposite knee to the chest. Speed up the leg movements until they become explosive (like a jump).
This exercise is deceptively simple but incredibly hard to maintain for very long. Begin with three or four sets lasting 15 to 20 seconds each and gradually build up to one-minute long sets to stoke your metabolism.
Read more: 5 Fat-burning Mountain Climber Variations
While typically considered a free weight or machine exercise, do body-weight squats to burn calories, build leg endurance and tone the lower body.
HOW TO DO IT: Start by standing with your feet placed a little wider than shoulder-width apart. Keeping the back straight and chest out lower the body until the thighs are parallel to the ground. Finish by pushing back up to a standing position.
Like mountain climbers, this movement seems easy to perform. It isn't. Don't be surprised if your legs and glutes are very sore the next day. For best results start off slow with only two or three sets of 15 to 20 repetitions.