RUN ON AN INCLINE.
Many believe that just a run will help reduce their belly fat. But as opposed to a generic run, a well-thought-out and balanced run would give you more results. For example, running on an incline instead of a flat plain has shown an increase in calorie burn by as much as 50%! Be it a run on a hill or an inclined treadmill, you need to start with a walk for around 5 to 10 minutes, and then begin the jog. The heart rate will elevate pretty soon as the pace picks up. After maintaining a steady jog for 5 to 10 minutes, you should pick up your pace and start running. This need not be a full-fledged athletic run but fast enough that you can’t talk to someone next to you. Continue this for 5 minutes and slow down for another 5-10 minute jog. Alternate between running and jogging for around 35-40 minutes to make the most out of your run.
THE ROWING MACHINE.
Rowing is an amazing technique to burn total body fat. You might not have access to open water and a crew, but the full benefits of this miraculous exercise can be gained by rowing machines at the gym. Rowing gets your heart rate up as well as gives your muscles a full workout. The legs, core, arms, shoulders, and back are all engaged in this exercise, which ends up using unused muscles and helps you improve your muscle. This is a great stomach fat blastocyst technique for anyone. You should begin with 20 seconds of rowing followed by 10 seconds of rest. As you rest, don’t get off the rowing machine or let go of the oars. Check the distance you have traveled, and continue this routine 8 times trying to best your previous distance. Once you are done with this 4 minute circuit, try to go for 500 meters of rowing and time it. This is the time you need to best the next time you row.
HIGH-INTENSITY INTERVAL TRAINING (HIIT)
The common belief is that steady and long cardio sessions are the best but research has shown that intense fast paced cardio is a much better fat burner. For maximum fat burning, the recommended technique is to go for varied intense workouts with short intervals that leave you totally spent. Researchers believe that this leads to an afterburn effect where your left body burns fat long after the workout. It is recommended to alternate between different routines that work for different muscle groups. A 10-minute warm-up followed by 30 seconds of as many squats, push-ups, kettlebell swings, and single-arm rows as you can give you a great start. You can choose any exercise that you prefer but make sure that different muscle groups are worked out so that certain muscles can recover while the others work out, enabling you to increase the intensity and minimize the rest you need.
INTENSIFY YOUR PLANK USING A BOSU BALL.
Cardio sessions are very important in burning the layer of fat over your stomach muscles. It is also equally important to work on the abs as you are working towards burning fat. The best move to attain this is to hold a plank on the BOSU ball. This maneuver is more challenging than a normal plank with your hands on the floor as it tests your balance. When your body is trying to find control over your balance challenges, the abs, obliques, and deep transverse abdominal muscles are activated. Working on strengthening these core muscles also has positive effects on your metabolism, helping you lose more calories and burn fat.
LIFT HEAVIER WEIGHTS AND REST LESS BETWEEN REPS.
If you have been lifting, it’s time to up your game. Use heavier weights and cut down on your rest time to make the most of your workout and reduce belly fat! Heavyweights give you more of an after-burn effect, where your body continues to burn calories long after the workout. Keep an eye on your technique though, and make sure to be aware of the increase in weight not leading to injury.
WALK WALK WALK.
Simply walking is one of the best ways to reduce belly fat. A 40 – 60 minute brisk walk every day can help you reduce your belly fat by doing wonders for your metabolism. This is also a great way to ensure that you don’t overtrain. Overtraining leads to an increase in the body’s production of cortisol, which is a stress hormone that’s known to contribute to belly fat. In fact, a long walk after a stressful day at work creates a wonderful therapeutic effect, reducing your stress and cortisol levels. A brisk walk is also a great form of exercise to shed fat and reduce that belly wobble. In fact, an hour of rapid walking will help you reduce a pound of fat within a week!