Exercise Daily – Today, you will learn about the “Best Cardio Exercise to Lose Belly Fat at Home”
If getting a six-pack was easy, almost everyone would have enviable abs. Not only is it difficult to put in the work, but it’s still difficult to know “how” to burn belly fat properly.
If you’ve worked hard to achieve a toned, balanced body, you’ve also already learned how tough it is to lose stubborn belly fat. They are not only impossible to lose, but they also pose significant health concerns. It can be a difficult task, even after putting in the effort to do hardcore workouts and follow a strict diet.
Our mission is to teach you how to burn stomach fat in the most effective and realistic way possible, so you can finally flaunt a well-toned stomach. Continue reading and learn how to burn belly fat easily by doing these exercises.
Health Conditions Linked to Belly Fat
It’s normal to see a rise in belly fat around the waistline as people grow older. This is due to the fact that as people become older, their body mass reduces, and their fat mass increases.
Belly fat will make you feel self-conscious and prevent you from wearing your favourite pair of jeans.
Excess belly fat, on the other hand, is linked to a number of health risks, including the following:
- High blood pressure is a common ailment.
- Cholesterol levels become excessive.
- Type 2 diabetes
- Difficulty breathing
- Heart disease
Because of these risks, it’s a smart idea and try and keep your belly fat under control. Subcutaneous, intramuscular, and visceral fat are the three forms of belly fat.
Visceral fat, also known as belly fat, is the kind that lies between your organs. Even if you have a healthy weight and BMI, having so much visceral belly fat will cause a lot of health issues.
9 Best Cardio Exercise to Lose Belly Fat at Home
Workouts that increase your heart rate are known as cardiovascular workouts (or simply cardio). According to Multazim Shaikh, a fitness trainer and nutritionist with FamFits, these are some of the most effective forms of exercise for weight loss because the higher your heartbeat, the more fat you’ll burn.
According to the Mayo Clinic, 300 minutes of moderate physical activity per week is required to lose weight or maintain weight loss. This takes about 60 minutes on average, five days a week.
If you’re short on time, break up your cardio into three smaller exercises throughout the day. For instance, you could exercise for 20 minutes before work, walk for 20 minutes during your lunch break, and workout for 20 minutes forward to dinner.
Here are the best workouts and exercises to reduce belly fat:
This exercise works your heart, as well as your chest, shoulders, lats, triceps, and quads. Burpees can have the heart pounding as well since they require violent plyometric activity.
How to Do Burpees
Burpees are performed by standing with your feet shoulder-distance apart and lowering your body into a deep squat, sending your hips up. Then, with your hands just ahead of your knees, jump backward until your chest touches the surface.
Raise your body into a plank by pressing your hands to the board, then hop your feet just ahead of your hands. Jump explosively into the air with your arms overhead while keeping your weight in your heels.
#2. High-Intensity Interval Training (HIIT)
High-Intensity Interval Training is the best cardio exercise to lose belly fat at home. If you don’t have a lot of time, high-intensity interval training (HIIT) is a perfect option. You will exercise for a limited amount of time while also getting a more vigorous and strenuous workout. As a result, you’ll burn calories for hours after you finish your workout.
How To Do HIIT
- 45 seconds of butt kicks followed by 15 seconds of rest.
- After that, do 45 seconds of jumping lunges, then pause for 15 seconds.
- Burpees for 45 seconds, then rest for 15 seconds.
- 10 to 20 minutes later, repeat the process.
Other exercises, such as mountain climbers and jump squats, may be used as well.
Alternatively, you might consider doing a HIIT exercise on a treadmill:
- Allow for a 5-minute warm-up period.
- After that, run for 1 minute at a high pace.
- After 30 seconds of walking, run for 1 minute at a high-intensity speed.
- Completing 8 to 10 sets is a good goal to aim for.
#3. Turkish Get-Up
The Turkish-getup is a 200-year-old total-body workout that includes the use of a kettlebell. The total-body conditioning move is extremely successful at blasting belly fat, despite the fact that it is a little complex.
How to Do Turkish Get-Up
Lay on your side in a fetal position, holding one kettlebell by the handle with both hands. Roll onto the back and press the kettlebell with both hands up against the ceiling until the weight is steady on one loaded side.
With your palm facing down, bend your free arm and a free leg to a 45-degree angle. To tightly grasp the floor, bring the heel of the loaded side closer to your butt.
Punch the kettlebell up with the loaded arm and roll onto the free forearm while pressing with your foot on the floor. With the supporting hand, avoid shrugging your shoulder toward your ear. Make sure your chest is wide open.
#4. Jumping Rope
Jumping rope increases not only coordination and cognitive control but also raises the heart rate, which helps you burn around 1,300 calories per hour.
How to Do Jumping Rope
- Start with 8 to 10 jumps to warm up.
- After that, jump for 1 1/2 minutes without stopping.
- Repeat for another 15 to 30 seconds of rest.
- Complete all three sets.
You should even change up the schedule. Perform one step with a single leg, one set on both legs, and one set while running in place. So, jumping rope is also considered the best cardio exercise to lose belly fat at home.
The sprawl is a full-body exercise that engages as many muscles as possible while still burning calories and shaping and toning your upper and lower body, particularly your abs.
How to Do Sprawls
Squat down and put your palms on the ground while standing with your feet shoulder-distance apart. Return to a plank position by jumping your feet back and lowering your weight to the ground.
Jump your feet outside of your hands into a squat by pushing yourself up to a plank. Return to your original place. Add a skip between each sprawl if you want to lose any more calories.
#6. Treadmill Workout
According to Jill Penfold, a Los Angeles-based personal trainer, running on an incline rather than a flat surface will increase overall calorie burn by as much as 50%. Start by walking for five to ten minutes, whether you’re outside on a hill or in the gym on an inclined treadmill.
How to Do Treadmill Workout
For five to ten minutes, walk or jog on an incline treadmill. Continue jogging for another five to ten minutes, then speed up the pace and begin running. “This doesn’t have to be a sprint,” Penfold says, but you should be working hard enough so that you can’t communicate effectively.
A treadmill workout is an effective and best cardio exercise to lose belly fat at home.
Step-ups are another excellent workout for strengthening your legs while still stabilizing your heart and lower back muscles.
How to Do Step-Ups
Begin with a low step height (6 to 12 inches) and gradually increase to a higher step height, such as 24 to 30 inches. Perform 5 sets of 5 to 10 reps on each side.
Do you want to make things more difficult? Adding weight by placing a dumbbell or kettlebell next to your chest or in either hand. Not only can your quads get a workout, but your pulse rate will increase and you will sweat profusely.
#8. Overhead Medicine Ball Slams
When you work against gravity with overhead medicine ball slams, you will strengthen your heart. This movement also measures your stamina because each time you pick up the ball and hold it overhead, your heart rate increases. And sure to use a heavily weighted ball for this workout to get the most out of it.
How to Do Overhead Medicine Ball Slams
Standing upright with your feet hip-width apart with a medicine ball in your hands, do overhead medicine ball slams. Extend the whole body by reaching both arms overhead.
The ball should be slammed forward and down into the ground. When you slam, extend your arms toward the ground, and don’t be afraid to hinge down with your knees bending. Pick up the ball with a squat and then get up.
Overhead Medicine Ball Slams is the most effective and best cardio exercise to lose belly fat at home.
#9. Spin Classes or High-Intensity Biking
Another excellent workout that burns a lot of calories and fat is spinning classes and high-intensity biking.
How to Do Spin Classes or High-Intensity Biking
The spin class takes place on a stationary bike indoors. On the bike, you have control of the speed and resistance. However, the more you pedal and the more you perform, the more fat you’ll burn.
It’s crucial to ease into your first few spin classes if you’ve never done one before. They are very strenuous, and it will take a few weeks to improve your fitness levels.
Inside, in a closed space, spin is often commonly practiced. It’s easy to get overheated and sweat profusely. During a spin class, it’s important to stay hydrated at all times.
Frequently Asked Question (FAQs)
What Exercise Burns the Most Belly Fat at Home?
Crunches are the most effective workout for burning belly fat. Crunches are at the top of the line when it comes to fat-burning exercises. Start by laying down on your back with your knees bent and your feet flat on the floor. Raise your hands above your head and then put them behind your back.
How to Lose Belly Fat Naturally?
It is possible to lose belly fat naturally at home. If you consider the workouts explained in this article, it would be easier for you to lose belly fat in no time. All of the exercises explained here are best for losing belly fat at home.
Is Belly Fat Hard to Lose?
Belly fat is easy to gain, difficult to reduce, and dangerous to one’s health. Diabetes, heart disease, cancer, asthma, and even Alzheimer’s disease are all linked to a waist size of more than 35 inches for women and 40 inches for men.
Is Belly Fat Reduce By Walking?
While walking is not the most strenuous method of exercise, it is an easy way to lose weight and get in shape. Though you can’t lose weight in specific areas, walking can help you lose total fat (including belly fat), which is one of the best forms of fat to lose despite being one of the most unhealthy.
For certain people, losing weight and toning their belly is a common goal. It’s a difficult area to deal with, as well as one that can indicate more severe health issues. Increased visceral fat, the harmful form of fat found in and near your internal organs, can be shown by a high percentage of body fat around your stomach.
If you want to lose body fat around your waist, you’ll need to make some lifestyle changes. Standard, moderate-intensity cardio exercise has been found to be one of the most effective ways to lose belly fat. Adding adequate exercise to a healthy diet can aid in the reduction of stomach fat.
All of the exercises or workouts we discussed in this article are the best cardio exercise to lose belly fat at home. Now, it is up to you to decide the most suitable one according to your body needs.