Belly fat is very stubborn fat.
There is no easy way to lose love handles.
But if you try hard you can get rid of stomach fat and strengthen your body.
You can see some of the causes of belly fat:
- You drink too much soda and beer
- Junk food
- Irregular sleep
- Lack of physical activity
- Cravings for food at night
And here are some basic tips:
- Drink plenty of water
- Don’t skip breakfast
- Don’t eat after 7 p.m.
- Eat high-fiber foods and high – protein foods
- Sleep at least 8 hours
- Avoid junk food
As you can see, proper nutrition is very important.
But exercising is essential. (1)
So, take a look at some of the best belly fat burning exercises for effective results.
We deliberately left out crunches since they can help you get six pack abs, but they can’t help you get rid of fat layers.
8 Best belly fat burning exercises to reduce fat:
1. The plank
Does the plank burn belly fat?
If you are wondering how to lose belly fat at home, then you should try the plank.
The plank can help you get rid of fat layers around the belly, waist, shape your buttocks, relieve the pain in your back, and speed up your metabolism.
If you’re doing the plank right, you will get toned abs and a stronger back, as well.
To sum up, this exercise strengthens your core muscles and it’s great for your belly.
There are many variations of the plank that you can consider, and the benefits are enormous.
Also, it is not time-consuming.
You can exercise wherever you want, and you don’t need any equipment.
CrossFit is one of the most popular regimens.
This type of workout can help you get fitter, burn calories and belly fat, build muscles, and strengthen your body.
These exercises that include different combinations and an intensity of exercising that varies improve your appearance, endurance, flexibility, coordination, and they make you burn calories fast.
CrossFit is an intensive workout that highly involves your muscles and because of that, it has many advantages for people that are average when it comes to working out.
The biggest advantage of this regimen is burning lots of calories over a short period of time.
Note: If you are physically inactive it’s better to start with a lighter program, then with HIIT, GRIT cardio and cardio workouts and in the end, try CrossFit.
3. Hill running
It has been proven that running uphill, not on a flat surface can increase calorie burning for 50 %.
It doesn’t matter if you are somewhere in nature or on a treadmill, start walking uphill for 5-10 minutes, then increase the intensity according to your shape of course.
You don’t have to sprint, run for 5 minutes, then lower the speed and keep running uphill.
Continue walking 5-10 minutes and then running for 5-10 minutes alternately for 30-45 minutes in total.
Every gym has a paddling machine and if you avoided it until now, it’s time to stop doing that.
Paddling increases your heart rate and acts on every muscle in your body and it’s great for burning calories and fat.
Beginners should exercise like this: 20 seconds paddling, 10 seconds resting when you can check how much you paddled so far.
Repeat the circle 8 times trying to increase the distance every time.
When you finish, paddle 500 meters more and notice how much time you needed.
That’s the score you need to improve next time.
5. Try HIIT training
It’s obsolete to thing that long cardio training is the best when it comes to burning fat because short intensive training with lifts can bring you better and faster results.
To achieve best results when you are burning fat and strengthening your body you need versatile, intensive exercises that include short intervals that allow you to burn calories more efficiently – High-Intensity Interval Training (HIIT).
It’s good news that you can spend calories even long after exercising.
This training needs to be short and intensive with short breaks and different kinds of exercises in order to achieve your goal.
Also, you can try GRIT cardio.
Less Mills GRIT cardio is a 30-minute high-intensity interval training (HIIT) which improves your cardiovascular endurance, accelerates your movements and makes your body burn calories long after your training.
This cardio workout combines exercises with your own weight which makes it more challenging and you are likely to obtain higher intensity for a shorter period of time.
6. Get yourself a BOSU ball
The BOSU ball tests your balance and when you include it in your fitness routine you add an additional strain.
When your body tries to find balance your belly muscles need to be activated.
When you strengthen your basic muscles you also improve your metabolism which helps you burn even more calories and fat.
7. Increase the weight of your lifts
You can increase the intensity of your training by adding more weight and making your breaks between exercising shorter so that your body burns calories even after leaving the gym.
Make sure your technique doesn’t get worse when you add weight so that you avoid hurting yourself.
8. Walk every day
Although many people think walking can’t help you lose belly fat, you should find time for a bit faster walking 45-60 minutes every day and you will see the benefits of it for your metabolism.
Walk outside in nature if you can and this will also help you reduce stress.
No matter what is the cause of your stress you should be less stressed as possible.
That’s because when you are stressed your body produces cortisol, the stress hormone, and stress is one of the biggest enemies of your body.
So, walk off muffin top.
READ MORE: BEST FAT BURNERS FOR FAST WEIGHT LOSS!
Hi, I am Stacey and I am the author of beautyandhealthlife.com. I have 10+ years of experience in fitness and weight loss and I want to share my knowledge with you. I am here to help you lose weight and tone your body.
I was stuck in the cardio trap a few years ago when I tried to lose weight. I would run 3 miles a day for 3 days a week. I lost some weight, but then I plateaued because I adapted and I was running more efficiently. So I had to up it to 4 miles a day. Then it was 4 miles a day for 4 days a week. The total calorie burn was probably about the same as when I first started, even though I am now running more miles and more days, so I would be constantly stuck at the same plateau even though I was running more and more and more. There were certainly health and performance benefits to cardio, but I wasnt getting leaner unless I kept increasing my cardio over time. I didnt want to become a marathon runner. At the end, I realized I needed to figure out how to stay lean without cardio. If I NEEDED cardio to stay lean, then I would need to keep running more and more as I got better at running because I burned fewer calories due to efficiency gains. I still do cardio to negate days where I eat too much or as part of cuts during cutting cycles. But my equilibrium without cardio is still lean. I would say 80% of that is fixing my nutrition and the other 20% is resistance training (much easier to have lower body fat percentage if there is more lean mass).
You said it all 🙂