Have you ever been in the middle of getting dressed when suddenly you look down and think, “Where did this come from?” One day you have a waistline and seemingly the next day you don’t. Perhaps the extra fat that used to sit in your butt and thighs where it belongs has now moved right to your belly. Or, maybe a bigger belly is something you’ve struggled with your whole life and you’ve finally had enough. Or, like so many others, as age crept up slowly on you, so did the size of your waistline. Whatever the cause, it’s unhealthy. So beyond the vanity of it all, it’s important to get rid of belly fat for a healthier you. Thus, this workout that burns belly fat was born!
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Your Belly Fat Workout To Reduce Health Risks
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Your Belly Fat Workout To Reduce Health Risks
The fact is that belly fat is the most dangerous fat to have. Male and female alike, the fat around the middle – or the “apple shape” – indicates a deeper layer of fat. This visceral fat not only weighs you down on the outside, but it surrounds your internal organs putting you at risk for much bigger problems than a larger pant size. According the Mayo Clinic, belly fat increases your risk of many things:
- Cardiovascular Disease
- Type 2 Diabetes
- Colorectal Cancer
- Sleep Apnea
Robert Eckel M.D., President of the American Heart Association, includes all of those but also these belly fat ailments adds to the list:
High Blood Pressure
Stroke
So belly fat is no laughing matter. Still, fitting into a smaller size and feeling better about the way you look continues to be a driving force for change. The “why” you want to change is less important than the “how.” So how do you get rid of belly fat? I bet you’ve heard this before: Eat right and exercise!
That’s correct. A good clean diet full of lean protein, complex carbohydrates (especially fruits and veggies), and healthy fat in balance is key! Skip the sugar. Nix the trans fat. Get rid of the white breads and pastas. Eat smaller portions of the right things and half your battle is won. However, according to Harvard Medical School, exercise is your ticket! Harvard Health Publications states: “For now, experts stress that lifestyle, especially exercise, is the very best way to fight visceral fat.” On that note, let’s get it done!
This belly fat burner is designed to strengthen and tighten the muscles of the mid-section. However, since we know that spot reducing is a myth, it also incorporates cardio intervals to torch calories that are help on to the extra fat. For each exercise, click on the name to see photos and read a full description for how to perform.
Warm-Up: Jog lightly in place for 2 minutes then hit your first cardio interval hard!
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Forearm Plank
- 30 seconds: Hold plank.
- 15 seconds: Rest.
- 30 seconds: Hold plank.
- Move to the next cardio interval.
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High Knee Run
- 20 seconds: Go hard.
- 10 seconds: Rest.
- Do this 4 times.
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Split Jumps
- 20 seconds: Go hard
- 10 seconds: rest
- Do this 4 times total
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Full Star Plank
- 30 seconds: Hold plank.
- 15 seconds: Rest.
- 30 seconds: Hold plank on opposite side.
- Move to the next cardio interval.
*If you have any wrist or shoulder issues you can modify on your forearm.
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Lateral Shuffle
- 20 seconds: Go hard
- 10 seconds: rest
- Do this 4 times total.
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Bicycle
- 60 seconds: Go hard but controlled.
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Skaters
- 20 seconds: Go hard
- 10 seconds: rest
- Do this 4 times total.
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Double Leg Stretch
- 30 seconds: Perform double-leg stretch.
- 15 seconds: rest
- 30 seconds: Perform double-leg stretch.
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Core Body Hops
- 20 seconds: Go hard
- 10 seconds: Rest
- Do this 4 times total.
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Full Body Roll-Ups
- Perform 10-12 slow, complete roll-ups.
This is a great move to finish with because it not only strengthens the transverse abdominus, but also lets you finish with a nice hamstring stretch.
By Chris Freytag
