When people think of losing weight, one of the first things that come to mind is a fat-free belly.
Belly fat is very harmful to our health; Research links it to certain cancers, diabetes and heart problems. For this reason, losing belly fat is vital for your health and well-being.
Belly fat can be hard to get rid of, but it is not impossible; you can say goodbye to it with the proper exercise and nutrition.
Studies show that Daily Aerobic or Cardio Exercise can help reduce belly fat. (1)
Here are the best 8 belly fat burning exercise you need to start doing.
1. Walking
This might sound too easy, but Simply walking, especially at a quick pace, can be very effective when trying to lose belly fat and burn calories.
In one small research, women who walked for 60 minutes three times a week for 12 weeks, on average, lost significantly more visceral fat (belly fat) and reduced their waist circumference in comparison to the control group. (2)
2. Burpees
Burpees are a great fat-burning exercise that can help build muscles and increase your metabolism throughout the entire day. If performed regularly, burpees may help you burn belly fat faster.
How to do it
- Start by standing with your feet hip-width apart.
- Squat bending your knees and place your hands flat on the ground in front of you.
- Jump both feet back, so you’re in plank position.
- Do a push-up and then return to the plank position.
- Now return to the squat position and jump as high as you can.
- Repeat.
3. Mountain Climbers
Like burpees, the mountain climber is an intense fat burning exercise that gets your heart rate going. This exercise targets your core, making it perfect to lose that stubborn belly fat and reveal your abs.
How to do it
- Get into plank position.
- Bring the right knee up to your chest.
- Return right knee to the starting position.
- Bring the left knee up to your chest.
- Return left knee to the starting position.
- Keep switching legs like you are running.
4. Rowing Machine
Rowing is a great way to stimulate the heart and strengthen the lungs as it provides an intense full-body workout and has a low impact on your joints. In addition, rowing can efficiently burn calories and reduce belly fat, and just an hour of rowing can help burn a person between 500 and 900 calories depending on their body weight.
5. Swimming
Swimming is one of the most effective cardio to lose weight, including belly fat. It helps strengthen muscles and reduce overall body fat, and just an hour of freestyle swimming can help you burn anywhere between 500-900 calories, depending on your body weight.
6. Biking
Biking can help lose belly fat, but it will take time. However, biking done with high-intensity interval training (HIIT) can effectively lower belly fat and increase the number of calories you would burn significantly higher.
HIIT requires short bursts of intense exercise alternated with intervals of low-intensity exercise. For example, with biking, a HIIT workout may look something like this:
- Cycle as fast as you can against high resistance for 30 to 60 seconds.
- Then, do 2 to 3 minutes of light cycling to catch your breath.
- Repeat this pattern for the next 20 to 30 minutes.
7. Running
Running can have many health benefits, including help to build strong bones, strengthen muscles, lower the risk of developing cancer and heart disease and get rid of belly fat. Sounds good, right? What’s more is that several types of research have found that moderate-to-high aerobic exercise like running can reduce belly fat, even without changing your diet. (3)
8. High Knees
High knees is a high-intensity interval training (HIIT) exercise popular as the ultimate fat cutter. You might be thinking this move only targets your lower body, but high knees require support from your core or abdominal muscles. This makes the exercise more effective, and by activating the core muscles, high knees can also help burn belly fat.