So you want to lose weight quickly and with the least amount of effort. Well you’ve come to the right place. Take a look at the best exercises to lose belly fat that you can easily add to your routine with very little effort that will help maximize your weight loss efforts. How often one exercises will directly impact how much weight is lost. With these exercises you can target fat loss, promote cardiovascular health and best of all feel great afterwards. So get motivated and get going with these great exercises. See my write-up on High Intensity Interval Training here to find out how to get the most out of these exercises.
Adding jump rope to your routine is one of the best exercises to lose belly fat. With just 30 minutes of jump rope you can burn over 600 calories while enhancing your endurance, flexibility and coordination. Another added benefit is that jump rope can help to strengthen your ankles and reduce foot related injuries. You can do this anywhere; jump rope is portable and you can use it in the comfort of your own home or take it with you to work. Some of the best exercise to lose weight can also be the most simple. 60 minutes of skipping can burn anywhere from 700 to 1000 calories depending on your weight.
One of my favorite belly fat exercises. Start with only a few a day and slowly work yourself up to more. Soon you’ll be able to do 20-30 a day and best of all it takes very little to integrate this into your routine. Sit-ups are a great way to target belly fat and lower back fat while getting your blood pumping. Not only is it the best tummy exercises.This will also help your metabolism. So be sure to set realistic goals just starting out, and work yourself up slowly as to not burn yourself out. Sit-ups are one of the best exercises to lose belly fat.
The beauty of this is that it targets arm, back and chest fat. Another great example of something that can easily be added to your routine and will take very little time to do. Again start with just a few until you build yourself up. If you’re finding the conventional push-up to difficult; try doing some wall push-ups in the beginning until you are able to do a conventional push-up. Set small realistic goals and slowly adjust as you gain more strength and are able to do more. Push ups are a great way to burn calories. In 10 minutes you could burn anywhere from 50 to 100 calories depending on your weight and the intensity.
A great low impact addition to any routine. Arguably one of the best exercises to lose belly fat. Not only can it burn calories; swimming can also help build endurance and is a great way to tone muscles. Because the body uses so many muscles it’s a great, well rounded and full body workout. One things for sure; a great example of an exercise to lose weight. Swimming is not only a great full-body, low impact exercise. the average person can also burn some serious calories. You can expect to burn from 400 to 500 calories an hour. It’s also one of the 3 best exercises to lose belly fat after 50.
Squats are exercises that are a great addition to any successful routine. They will target legs, thighs, butt and ankles. Another great example of a targeted exercise that can be easily integrated into any routine. You can burn close to 400 calories in a 30 minute squat session but it will greatly depend on your pace. You can incorporate weights (pictured) to maximize the exercise and maximize the results. Squats are a good exercise especially to build muscle in the thighs legs and back. You can expect to burn up to 250 calories in only 15 minutes.
Setting out on a cycling adventure can be a great part of anyone’s best exercises to lose belly fat. Great way to challenge yourself by going a little further each week and also good for building endurance. You can roughly expect to burn 200 to over 300 calories in a 30 minute period depending on pace and terrain. So not only is is a great way to get around; it is also an excuse to take the bike instead of the car! Cycling is a great way to challenge yourself to burn more calories. Best of all, you can expect to burn upwards of 500 to 700 calories per hour. Another one of the 3 best exercises to lose belly fat after 50.
Simply put one of the best all around methods to losing up to a pound a week. Start with a 30 minute walk and work yourself up to a jog and before you know it you’re literally on the path to sustained weight loss. Not only is it a very low impact form of exercise; it is also excellent for your cardiovascular health and will leave you feeling great. Remember the more you challenge yourself the better, and the more you get your heart beating the better it’s going to be for your body’s metabolism. You can expect to burn around 100 calories per mile or 1.6 kilometres, of course this depends on your weight and intensity. This is the last of the 3 best exercises to lose belly fat after 50.
It’s no doubt why cardio is one of the best exercises to lose belly fat. Getting your heart going is a huge part of developing the metabolism and keeping your cardiovascular system healthy and in shape. The heart is also a muscle that must be exercised just like any other part of your physical appearance you are specifically targeting. The more you get that organ pumping; the more success you will have with weight loss. Intense cardio exercise also releases “feel good” hormones that stave off depression and have great anti-stress benefits. Cardiovascular focused exercises are going to have the greatest impact on calories burned. It is great to exercise the arguably most important organ in your body.
Fresh air and being in the environment can sometimes be a very rewarding and motivating experience. Rewarding because you can burn anywhere from 250 to 800 calories in 30 minutes depending on weight and your pace. Like swimming, another great example of one of those exercises that encompasses the whole body and is excellent for building endurance. Cross country skiing is beyond a doubt, a great winter activity and the benefits are hopefully now easy to see. Cross country skiing is a great wintertime activity that can burn an astounding 500 to 1000 calories depending of course on your weight, intensity and whether is uphill, or not.
Resistance training is one of the best workouts to lose belly fat. There’s a reason this is last on the list and that’s because I would only recommend using weights or resistance training once you’ve mastered all the other exercises and have become strong enough for it. Again it’s all about not placing too much pressure on yourself until you have become comfortable with you routine. Once you have built yourself up and find regular exercises just aren’t providing the same challenges or results as before you can now incorporate weights and maximize your fat burning potential. Resistance training can be used to either maximize the intensity of a workout, or to strengthen muscle while burning fat. You could expect to lose around 250 calories per hour.
Now that we’ve covered the best exercises to lose belly fat. What do you do if you train several times a week and eat healthily – but the belly fat won’t go away?
Maybe you haven’t focused on strength training, but only on cardio – mistake no. 1.
A healthy diet is also a good approach, but did you know that you should, for example, achieve a daily calorie deficit and eat 30 percent fat to lose weight around the belly?
To effectively support you in your “lose weight around the belly” project, here is everything you need to know about the right way to eat, workout variations including a 6-week workout plan, plus ten valuable tips that can be integrated into your everyday life.
Which belly size is healthy?
Most people would like to lose weight on the belly purely for beauty reasons. But belly fat also has health disadvantages.
According to the Heart and Stroke Foundation, a belly circumference of over 80 centimetres for women (dangerous at 88) and over 94 centimetres for men (dangerous at 102) is considered unhealthy. According to this, the percentage of fat on the abdomen is between 30 and 35 percent.
One can speak of a flat and thus healthy belly when the fat percentage is around 19 to 22 percent (women) or 13 to 16 percent (men).
The dangerous abdominal fat, also called visceral fat, attaches itself to organs such as the liver and pancreas and thus increases the abdominal girth. Consequences of years of increased abdominal fat include diseases such as:
The ideal diet: What you perceive as annoying fat pads on your belly is the subcutaneous fat tissue – the “good” belly fat. The best way to tackle this fat is with strength and endurance training and a slightly calorie-reduced diet.
In the next few weeks, it’s time to start working on your calorie deficit. Only by cutting calories by about 500 calories per day will the kilos melt away and the belly fat.
Tip: Calculate your basal metabolic rate in advance. It’s easy to keep track of calories throughout the day with a fitness tracker and a calorie app.
A calorie deficit is achieved through increased everyday exercise such as running, cycling, climbing stairs, regular endurance, interval training, and a healthy, balanced diet.
Foods such as alcohol, sugary drinks, sweets, wheat products, and convenience foods are taboo.
Instead, treat yourself to healthy fats such as avocado, linseed oil, olive oil, and nuts (almonds, walnuts). It would be best if you did not demonize fats because the body needs them to produce endogenous testosterone. A high testosterone and progesterone balance promotes fat loss and muscle mass building.
Also, reach for foods rich in protein. They help you get to your ideal weight faster, stay full longer, and regulate your metabolism, muscle growth, and fat loss.
Good vegetable protein sources are lentils, pumpkin seeds, kidney beans, soy flakes, and tofu.
Long-term tips against belly fat
Do you still want a few tips to lose weight on your belly for the long term? Here are our top three boosts:
Ideally, you should take 10,000 steps a day, according to WHO recommendations. How can you do that? Use the stairs in the subway, at work, and home. Take a short walk around the block during your break.
Leave your car in the garage a few days a week. Get off the bus one stop early and walk home.
You’ll see, these little things make a big difference. Ten thousand steps can burn up to 300 calories. That’s how much you’ll burn on a 30-minute jog.
Get enough and get good sleep
Many people think that “slim while you sleep” is just a phrase – but sleep duration and sleep intensity are crucial for your diet success.
Why? If you sleep too little (<7 hours), you produce more ghrelin – a hormone responsible for controlling hunger and satiety.
It also slows down energy metabolism and thus prevents fat stores from being broken down overnight.
Better: adopt a fixed sleep routine and sleep seven to eight hours per night. Also, scientists have shown that reduced calorie intake can improve your sleep.
Lemon water instead of coffee right after waking up.
After a night’s rest, even if we wake up and drink a few sips of water, we are usually entirely dehydrated.
Therefore, it makes sense to drink a large glass of lukewarm lemon water directly after getting up – it instantly boosts fat metabolism, provides us with essential vitamin C, and makes us just as awake as coffee.
Start small, set realistic goals and don’t bite off more than you can chew to early on. Otherwise you’re just setting yourself up for failure. Stay motivated through creating a routine and really challenging yourself later on when you are able to handle it. So what is the best exercise to lose weight ? That decision is up to you. I personally enjoy biking and cross country skiing; it gets me out into the environment and that motivates me. The truth is there are exercises that work great for me and other exercises that I am not a huge fan of. You need to find the right balance of exercises that suit you and just go with it.