Looking to burn that extra Belly fat? Then you’ve come to the right place! We are going to examine the top 10 exercises that are guaranteed to target that belly fat you have been dying to get rid of.
What you need is cardio exercises that you will complete consistently. This means a few times a week, not every other week. Cardio is ineffective if you only do it once in awhile. If you have a favorite exercise stick with it, just switch up your exercises so that you don’t plateau. The most effective type of workout is the kind of interval exercise where you move from one exercise to another in set intervals. Here a our top ten to feel the burn:
1. HIIT Stationary Bike Workout
The idea is to have short workout periods that are high intensity. You want to work between 20-30 minutes and have rest periods. You can go intense for 1-2 minutes and go at a slow pace for a minute and continue that until your time is up. Your heart rate can reach between 132-147 depending on your age and 100-110 during your ‘rest’ periods. Those explosive periods are what’s going to burn the fat.
By using a stationary bike you can increase your resistance to get the intensity you want and burn up to 250-500 calories in a 30-minute time frame.
Another option you have is to do jumping jacks for 30 seconds, then hit the floor and do 10 push ups, then jump back up to do 30 seconds more of jumping jacks, followed by 15 squats, then 25 sit-ups, and whatever else the exercises are.
2. Jumping Rope
Jumping rope is one of the best high-intensity workouts you can ever do. It can burn almost double the amount of calories than if you ran for 20 minutes on a treadmill. Not only is it one of the most simplest exercises you can do it is highly effective in burning belly fat. You can get a full body workout in only 15 minutes. It not only provides you with cardiovascular endurance but it will enhance your performance in sports. That’s why most boxers will use jump rope as a great warm up to their workout. It will help your eye-hand coordination and agility when it comes to hand and foot movement.
If you aren’t a fan of traditional cardiovascular exercises than swimming may be the best thing that ever happened to you. How does burning 840 calories an hour sound to you? That’s a high-intensity workout that burns far more calories than going for a run. Not only can you burn calories but you can have fun doing so. Working out doesn’t have to be boring or a chore. This exercise is one of the best to get you that beach body as fast as possible. A half hour swim is all you will need to maximize those calories.
4. Elliptical Trainer
The elliptical trainer is one of the best ways to increase your endurance. You can also do intervals while on the elliptical trainer, by working high-intensity and then slowing it down for a minute before increasing the intensity again. In 30 minutes you can burn up to 300 calories.
Here is a good example of interval training that can be done on an elliptical:
- Interval 1 – Work 60 sec rest 45 sec
- Interval 2 – Work 60 sec rest 60 sec
- Interval 3 – Work 60 sec rest 75 sec
- Interval 4 – Work 60 sec rest 90 sec
Your heart rate should be between 128-156 depending on your age. Most cardio equipment have the option of tracking your heart rate while you workout, and they will tell you what rate you should strive for based off of the time you are working out and your age.
Running can be done indoors or outdoors, depending on what you prefer. If you are a beginner you may want to run on the treadmill to start as running outdoors is actually harder to do. You can do the same type of interval training stated in the elliptical area by increasing your speed to a 7 or an 8 and then doing a slow jog at a speed of 5 for your rest. It’s a excellent source of cardio exercise and all you need is a good pair of running shoes. You can burn up to 300 calories in 30 minutes; the longer your run the more calories you burn. You can workout at a heart rate of 152 and slow it down to 120 on your rest.
6. Ashtanga Yoga
If you have never tried Astanga yoga than you are missing out on burning calories in a big way. It’s a great form of yoga that can be even more effective if done in a hot room. Ashtanga yoga is also known as flow yoga. The reason why it’s included in the high-intensity portion of this is because the exercise involves several repetitive motions, in a flow that is not only gentle on your body but burns a ton of calories. You never stop moving throughout the workout but the exercises themselves are gentle. You can burn a ton of calories in a short period of time. Yoga classes usually run for about 40 minutes and that is more than enough time to get your sweat on. It will increase your heart rate to the point where you will begin to shed the belly fat you so desire.
It is not only a great fat burning exercise but it’s something everyone should try in their life. There is nothing more freeing then to surf the waves. Your heart rate will be peaked while you surf and you will also have the break times you need while you are paddling out to a wave. Surf for an hour and you will be in great shape in no time.
If you live near a beach than take the opportunity to go surfing because it burns major calories. The reason for this is it works your entire body at the same time while increasing your strength and stability. You are constantly in motion so you can surf for a short period of time while burning a lot of calories.
Kickboxing is a great way to completely change your body. We’re not talking about cardio kickboxing but real kickboxing training. You don’t need to be a fighter to train like one and you won’t get a more intense cardio workout than to hit the heavy bag with some punches and kicks. You can get into great shape in a short period of time with kickboxing and it can also be a great stress reliever. You feel empowered during the training and it’s so high-intensity that you burn a ton of calories. Not only will your heart rate be up to burn those calories but nothing feels better than beating up a bag after a hard day at work. A 45-minute workout that includes heavy bag rounds, focus mitts and even sparring will burn so many calories.
Hiking not only allows you to get in shape but imagine being out in the fresh air and enjoying all that beautiful nature around you. You can burn plenty of calories while hiking to get rid of that belly fat. All you have to do is start and the calories will be burnt quickly over a short period of time. It’s as easy as walking, you can burn lots of calories as well as get yourself a great workout for your butt and legs. If you can manage an hour workout than you will have burned a large amount of calories.
This is a great form of cardiovascular endurance exercise that will get your heart pumping. If you are a fan of getting a sexy upper body than you will love rowing. Not only does it burn calories fast but your arms and shoulders will be getting an amazing workout. You can burn 300 calories in 30 minutes and your heart rate will be at an appropriate peak to burn the calories that you need. Find the right rowing machine to get stated with at your home.
These are all great exercises that you can use to get rid of the belly fat. Stay with it and increase the intensity! The more time you workout the easier it becomes.