Before we provide you with our tailored workout routine to blast belly fat, let us dispel some myths surrounding "spot reduction." If you believe a few abdominal-targeted exercises could deliver impressive results quickly and effortlessly, however many workout programs exist, you might end up disappointed at your lack of success with spot reduction techniques focusing solely on that area. Spot reduction may not work but that doesn't mean there's no hope to reduce belly fat altogether - studies indicate HIIT (high intensity interval training) methods as being very successful methods in helping both getting rid of belly fat as well as overall weight reduction overall.
Focus on Your Abs and Core
If you want to target abdominal fats quickly and gradually, this combination of high intensity interval training (HIIT) methods and core exercises should do just the trick. Just 10 minutes per day over three to five times per week should do just the trick in ridding yourself of extra belly fat while simultaneously toning muscle areas around it and uncovering muscles hidden under layers of layer. Combination workout routines go beyond simply toning: they also work to shape abdominals by strengthening core muscles quickly while eliminating stubborn belly fat quickly and steadily.
One major advantage of this 10-minute workout to shed abdominal fats lies in not needing an expensive gym membership - you can perform this workout from your own home with only basic tools such as timer and yoga mat required to perform it effectively.
Fundamentals of HIIT
HIIT routines follow simple rules; to perform optimally at rest and intensely engaged after that pause period; once working out in intense intervals be sure to give 100% effort with no recovery periods between intervals - this method helps increase heart rates rapidly in minutes for maximum weight loss results and faster fat reduction!
General guidelines for high intensity interval training (HIIT) workouts dictate a work-to-recovery ratio of 2:1; that means each 30-second bout of intense training should be followed by 15 minutes of lower-intensity or rest activities or 15-minute breaks of lower intensity or rest activities or vice versa; otherwise you should maintain an 1:1 ratio when cycling through low and high intensity exercises.
You will only require an exercise mat, timer and determination for this 10-minute workout to reduce belly fat: each exercise listed here should last 30 seconds in total before performing 30 seconds of either jumping ropes or Jacks in between movements.
Do this circuit two times to achieve optimal abdominal fat-blasting results: This workout should serve as your only abdominal-fat-blasting exercise plan!
Jump ropes or Jacks?
Beginning your fat-burning workout right with this warm up exercise can get the blood pumping faster and maintain an elevated heart rate between workouts. Just jump rope for 30 seconds or perform some jumping jumps until it's time for another routine on your list.
Planks Knee-to-Elbow
Planking is an efficient way of working out all of the core muscles at once and strengthening back and pelvic muscles simultaneously, improving core strength while burning belly fat simultaneously. Crunches have traditionally been considered an effective exercise to do just this but new research indicates planks may even burn more calories due to targeting additional muscle groups like back of lower leg, upper leg hips for enhanced abs.
Set yourself into a plank position, placing both hands just below your shoulders with legs about hip width apart. When you can stabilize your core with this posture, ensure your hips remain steady as you lift one leg at a time before pulling your left knee towards your left elbow - no need to touch, just do what works without harming yourself - until both legs reach full extension in plank position again and switch knee positions for 30 seconds and use jump rope for 30 more. Alternate them until time runs out before going back into plank position then start by switching your legs every 30 seconds then use jump rope for 30 more.
Sit Ups Advance V-sit-ups require you to lift one leg while reaching out with the opposite hand to touch its outside with one arm and reach to its opposite side with another hand on each leg, working your internal oblique, as well as the most lower abdominal muscle rectus abdominis, through this exercise. Alternate legs for 30 seconds before switching them for another 30 second session using a jump rope.
Bicycle Exercise
Bicycle exercises target lower abdominal strength. By performing it slowly and deliberately, this workout ensures your core stays engaged as you alternate legs pretending to ride a bicycle - with one shoulder moved toward bent knee. Repeat these cycles for 30 seconds on either leg before switching legs again for another 30 second cycle.
Side planks are one of the best exercises to strengthen your core and combat belly fat. Simply support the weight of your body with two contact points on either side - usually, this would be forearm and feet on right or left sides respectively. Try holding onto these positions for 30 minutes then jump rope for 30 seconds for added intensity!
Squat Thrusts or Burpees
Begin by squatting down, placing both hands before you, bringing both feet up into plank position using an unexpected surge of energy, before returning back down again into squatting position. At this moment you may wish to either perform a squat thrust, or jump for burpees depending on your level of energy - continue for 30 seconds at least before switching up the exercises! Learn about our author here.
Launch Your 10 Minute Workout Now
This 10-minute circuit of high intensity interval training (HIIT) and core exercises should help to effectively target belly fat that's been bothering you while increasing overall health benefits. Follow your plan's outline and complete at least four sets to achieve best results; to accelerate results faster consider training twice consecutively instead.
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