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10 exercises that burn belly fat fast

There are many exercises to burn belly fat fast, but it is best to start with the best 10 exercises below that will yield huge payoffs:  fewer injuries and more muscle.

10 exercises that burn belly fat fast

With the following best exercises to burn belly fat, you’ll be well on your way to toned and flat abs.

Running or walking

Okay, you’re probably thinking, ‘How does moving your legs shrink those love handles?’ Well, the truth is there’s no way to target belly fat. Your genetics get to decide where the fat settles in your body, so the best thing to do is start moving.
As you exercise, calories are burned and your body fat percentage decreases. So, exercising not only helps you lose belly fat, it also sheds fat from other areas. Running and walking are two of the best fat-burning exercises. Plus, the only equipment you need is a good pair of shoes. Between the two, running burns more calories, but walking really isn’t too far behind.

Running and walking can be part of your interval training routine and do not forget to warm up and cool down if your take up running for weight loss.

Abdominal Crunches

Ab crunches are still an excellent way to reduce body fat while burning calories. 

  • Lie on your back with your knees bent, hip-width apart. 
  • Place your hands behind your head with your elbows open wide.  
  • Take a deep breath and engage your core muscles (upper and lower abdominal muscles) as you lift your torso including your shoulders while keeping your head back without pulling on your neck.  
  • Perform 20 repetitions.

Good to know : Abdominal crunches is also a good exercise to strengthen your lower back and reduce low back pain !

Elliptical trainer

Some of us no longer have the strong joints we had as teenagers. Jogging is out of the question and walking doesn’t cut it. The good news is elliptical trainers provide an intense, low impact cardio workout. In fact, a 145-lb. person can burn about 300 calories in 30 minutes on an elliptical trainer. That’s about as many calories as running burns, but without the joint wear-and-tear.

Bicycling exercises to burn belly fat

Bicycling is another great low impact cardio exercise. Not to mention, it’s a great way to travel or see the countryside. Depending on the speed and intensity the average person can burn between 250 to 500 calories during a 30-minute bike ride.

The bicycle exercises to burn belly fat

Burning body and belly fat with cardio exercises is half the battle. Next is strengthening abdominal muscles so you have something to show once the fat is shed. In a recent study, ab exercises were ranked from best to worst. The bicycle exercise ranked as #1 because it requires abdominal stabilization, body rotation, and more abdominal muscle activity.

These are some bicycle exercises you can do before you hop on your bike:
-Lie on your back with hands behind your head
-Raise knees to your chest while lifting head and shoulders off the ground
-Bring the right elbow to your left knee and straighten the right leg
-Switch sides – bring the left elbow to your right knee and straighten the left leg
-Continue switching sides to simulate a pedaling motion
-Breathing should be relaxed and even

The Captain’s chair leg raise

For this exercise you require a captain’s chair which is found in most gyms. The chair has a padded back and armrests with grips. Your legs hang free.

-Stand on the chair and grab the hand bars
-Keep your back flat against the pad while raising knees to your chest
-Then lower legs back down
-For added intensity, keep legs straight when you raise them
-Do 1-3 sets with 12-16 repetitions

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Vertical leg crunch exercises to burn belly fat

The vertical leg crunch is similar to a regular crunch. But it requires you to keep your legs straight, which makes the abs work harder and increases the workout’s intensity.

-Lie down with hands behind your head
-Put your legs straight up with knees crossed
-Flex abs to lift head and shoulders off the floor
-Lay back down
-Keep legs extended in the air the whole time
-Exhale when you flex; inhale when you lay back down
-Do 1-3 sets with 12-16 repetitions

Reverse crunch exercises to burn belly fat

The reverse crunch was also ranked above regular crunches as the 5th best exercise for strengthening core muscles.

-Lie flat on the floor with arms at your sides
-Cross your feet and lift them off the floor so your knees create a 90-degree angle
-Contract ab muscles and lift head and shoulders off the ground
-Exhale when you contract; inhale when you lower back down
-Do 1-3 sets with 12-16 repetitions

Cardiovascular exercises to burn belly fat

Whether it is walking, running or riding a stationary bicycle, choose one that you will do and be consistent.  Aim for 40 minutes per session because glycogen is used up to do the work during the first 20 minutes. Once that is used up, the body taps into body fat including the fat in your belly, to do the work. 

Walking, running or riding a bicycle requires your body to use large muscle groups and will raise your heart rate as you build up a good sweat.  This will burn more calories and help you lose belly fat more efficiently. Also, the body converts stored triglycerides from fat cells into energy, especially when you burn more calories than you consume. Visceral fat is usually the first to go because it is metabolically active. 

If riding a bike or running doesn’t appeal to you, then find a dance or STEP class at your local fitness center that may help you stay more consistent. In other words, look for something you can enjoy doing and look forward to. 

Standing Belly Press

nvest in an exercise band with two handles.  

  • You can purchase a strap that allows you to place it in a door jam or wrap the band around a pillar and walk straight out in front of you holding both handles.  
  • Stand with your feet shoulder-width apart and press the handles out from your chest and hold for 2 seconds – release and repeat 10 times. 
  • You build strength in your core muscles by resisting the band as you press the handles away from your chest.

You can lose the belly fat when you combine exercise with a healthy diet. In addition to eating healthy and exercising, you must learn how to handle stress. It is one of the best things you can do for yourself through meditating, practicing yoga, and spending quality time with family and friends.

Try different types of yoga for stress reduction and exercise.  Yoga and meditation are the best way to regulate ghrelin (hunger hormone), cortisol (stress hormone) and other hormones that trigger storage of belly fat. Plus, yoga and meditation can help you sleep better – an added bonus to help you lose that belly fat.   

Best exercises to burn belly fat Tips

You can still do ab workouts to help tone up the area. But you shouldn’t expect the excess fat to come off your abs by doing them.

You’ll need to use other more effective methods to burn the fat off your belly.

This study found six weeks of abdominal training had no effect on waist circumference or the amount of fat on the participant’s abs.

There are different kinds of belly fat known as subcutaneous and visceral.

Subcutaneous fat is the fat that is right underneath your skin.

Visceral belly fat is the kind that builds up around your stomach and your organs. This is the dangerous kind linked to heart disease, diabetes, and some cancers.

To get rid of your belly fat completely you’re going to want to get rid of both of these kinds of abdominal fat. You can’t get a flat stomach if you have one or the other.

10 exercises that burn belly fat fast
10 exercises that burn belly fat fast

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