Ways & How

How to Burn Belly Fat Fast Workout

How to Burn Belly Fat Fast Workout

Many believe that the way to get a flatter belly is by suffering through hundreds of crunches. These people are mistaken. While defined abdominal muscles are a definite improvement over poorly toned ones, the truth is that no amount of crunches is going to make your belly smaller. You might have abs of steel, but no one will be able to tell unless you first burn away the layer of fat sitting on top of those muscles. Cardio exercises, not crunches, are the key to burning belly fat.

The idea of spot reduction is a myth. About 50 percent of body fat is stored directly under the skin around your waist and on your hips, butt and thighs; the rest is wrapped around your muscles and internal organs. In order to get a smaller tummy, you pretty much have to burn fat all over your body. Thanks to high-intensity interval training (HIIT), you can achieve incredibly efficient fat-burning. Keep reading to learn a how to burn belly fat fast workout.

  1. HIIT has become a popular way to burn fat because it gives better results in less time, compared to normal cardio.



    Aside from helping you drop the pounds, HIIT has the added benefit of speeding up your metabolism so that you burn more calories throughout the day, up to 48 hours after you have finished your workout. Aside from accelerating fat loss, it also improves your endurance.

  2. HIIT is all about alternating periods of low- to medium-intensity cardio with periods of high-intensity cardio. You can apply it to a variety of cardio activities like running, spinning, or Stairmaster climbing. For beginners, let’s begin with a running workout.

  3. Your beginner’s session will initially last 12 minutes, divided into six periods. Follow the sequence below:

    Time Period Activity
    Minutes 1 – 4 Warm-up Run at 50% speed
    Minute 5 Interval 1 Sprint 30 seconds at 100% speed; then walk for 30 seconds
    Minute 6 Interval 2 Sprint 30 seconds at 100% speed; then jog for 30 seconds
    Minute 7 Interval 3 Sprint 30 seconds at 100% speed; then jog for 30 seconds
    Minute 8 Interval 4 Sprint 30 seconds at 100% speed; then jog for 30 seconds
    Minutes 9-12 Cool-down Jog for 2 minutes; then walk for 2 minutes
  4. Do one session three times a week; every two sessions, add an interval until you reach a total of 10 intervals in addition to the warm-up and cool-down periods.

  5. Later on, when your endurance has increased to a point when you need a more challenging session, you can gradually lengthen the interval periods by 10-second increments. However, it’s not advisable to go beyond 50 seconds of sprinting even if your heart and lungs can accommodate such a challenge. Staying too long in the intensive phase can result in your body going into a muscle-breakdown state.

The sequence above shows you a specific how to burn belly fat fast workout, but you can apply the same principle to other cardio activities. Regardless of the workout, consistency is key to achieving accelerated fat loss goals. For maximum results, this workout is best done in the morning before you’ve had breakfast. After your session, help your muscles recover with a high-protein meal or beverage.

An HIIT program is recommended for anyone who wants to maximize fat burning while conserving muscle loss. Because sessions are relatively shorter than other cardio activities, your body avoids going into a catabolic state wherein the body starts to break down muscle tissue to provide enough fuel for prolonged physical exertion. While HIIT is suitable from beginners to athletes, it may not be suitable for those who are severely overweight or have medical conditions like heart problems or respiratory issues due to its intensity.

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