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Cardio for Belly and Butt Fat Loss

author image Nicki Howell
Nicki Howell started her professional writing career in 2002, specializing in areas such as health, fitness and personal finance. She has been published at health care websites, such as HealthTree, and is a ghostwriter for a variety of small health care organizations. She earned a Bachelor of Science in business administration from Portland State University.
Cardio for Belly and Butt Fat Loss
Use interval training to burn belly and butt fat. Photo Credit: Digital Vision./Digital Vision/Getty Images

Belly and butt fat is a frustrating problem. Losing this fat, however, is possible when you combine cardio with strength training. Cardio exercise burns calories. When the body burns more calories than it uses daily, it results in fat loss all over, including your midsection and backside. Increasing physical activity will assist in accomplishing your fat loss goals.

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Fat Loss

Creating fat loss in the belly and backside requires you to lose fat all over, not just in one area. You cannot spot reduce a specific area of the body. Accomplish fat loss by setting a realistic weight loss goal of 1 to 2 pounds a week. You need to burn 3,500 calories for each pound of body fat you want to lose. For example, shed 1 pound of body fat by burning 500 calories daily. Or, combine a low-calorie diet with cardio. For example, eat 300 calories fewer daily and use cardio to burn 200 calories daily for a 1-pound weekly fat loss.

Interval Training

Interval training is good for building strength and losing belly and butt fat. Start off with a moderate cardio exercise, such as swimming at a slow pace. After a few minutes, increase your intensity to swimming laps quickly. Continue to rotate between the two intensity levels for at least 30 minutes. Another option for interval training is walking and jogging. Start out walking for a few minutes and rotate to a few minutes of jogging. These exercises help burn calories and promote belly and backside fat loss.

Circuit Training

Another approach for fat loss in the belly and butt is circuit training. With this workout, alternate cardio exercise with strength training exercise. For example, start out with leg squats to tone the butt. Rotate to intense cardio activity, such as jumping rope. Continue to rotate between a belly- or butt-toning exercise and jumping rope for at least 30 minutes.

Belly and Butt Toning

If you decide to use circuit training to burn belly and butt fat, select exercises that tone your problem areas. For example, use the squat with twist, which tones the sides of your abdominals. Start out with your feet a little wider than shoulder-width apart. Lower into a squat position and extend both arms in front of your body to shoulder height. Rotate the upper body to the right, using your core to power the movement. Return to standing and repeat the exercise eight to 12 times during circuit training.

An exercise that targets your butt is the plie. Start out with your feet a little wider than shoulder-width apart. Pointing your toes outward, lower your body into a squat position. Return to standing and repeat the exercise for a minute.

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