Aim for 7-9 hours of quality sleep per night to help your body recover and optimize fat loss. As you build your stamina, you can also increase your calorie burn by adding weights, including carrying golf clubs while golfing, walking faster, or hitting hilly terrain. Stair climbing, dancing, and madmuscles other activities that can be done indoors have added benefits for building habits and routines, as they can be done in any weather and with minimal resources.
- A mix of cardiovascular (aerobic) exercise and strength training is ideal for burning fat, says Cat Kom, an ACE-certified personal trainer and CEO and founder of Studio Sweat in San Diego.
- Plus, when you invest in yourself, you show up differently.
- “The more muscles you have to incorporate, the more calories you’re going to burn because those muscles all require energy in order to work,” she says.
- At Healthgrades, our Editorial Team works hard to develop complete, objective and meaningful health information to help people choose the right doctor, right hospital and right care.
- Be sure to keep your core engaged throughout and be careful not to let your hips sag.
- But they’re rarely the fastest, easiest, or most effective way to hit big weight loss goals.
Belly Fat FAQs
Research shows that HIIT exercises for belly fat help control weight and improve your overall physical condition. The best way to lose and keep off belly fat is by losing weight gradually through diet, sleep, and exercise choices you can maintain. All exercise will help you burn excess fat around your body and gain muscle mass.
Forearm plank
A hybrid approach to your weight loss journey lets you enjoy the structure, equipment, and expertise of gym training while adding the flexibility of at-home workouts when life gets hectic. Step into any Crunch location and you’ll feel the buzz, music, and energy of people pushing toward their fitness goals. Studies have shown that people work harder and consistently stick to routines when surrounded by others doing the same. For people with modest goals, like maintaining current body weight or building endurance, Crunch+ can help keep you active between gym sessions or when life gets busy. Unless you live in a house with a basement gym, you’ve probably had to move furniture just to do your high intensity interval training session.
Bicycle crunch
Not doing so can result in overtraining syndrome, which can lead to injury, fatigue, sleep problems or set you back in your goals. For best results, start each workout with your most challenging move—like deadlifts—when your body is freshest. Train 3–4 times per week, always allowing at least one full day of rest. For more beginner-friendly routines, check out this expert guide on beginner workouts for weight loss. But, it’s always best to consult a professional when trying to plan out your exercising routine. A Personal Trainer can help you create an excellent workout plan that will maximize your weight loss efforts.
Can You Spot Reduce Belly Fat?
Start with our beginner routine, and in just a matter of months, you could be well on your way to mastering the advanced routine. Lifting one leg and holding it there will elevate a forearm plank. Because of the power and strength they require, you’ll feel the burn quickly.
Running
At 10 Fitness, we help people burn fat and build strength fast, with workouts that fit real life. We’ll go over examples of a beginner-friendly, full-body weight loss workout, how to stay safe, and how to support your fitness goals in the gym and at home. Whether you’re starting fresh or returning after a break, you’ll find steps you can stick with right away. There’s no magic workout that burns fat in just one area, but combining cardio exercises that really help you lose weight with strength training exercises for weight loss can make a big difference. HIIT and compound movements like squats and deadlifts engage multiple muscle groups, increasing calorie burn and promoting fat loss—including belly fat. High-intensity interval training, or HIIT, is one of the many styles you can do.
Talk with a doctor for personalized advice
Ultimately, this structured plan ensures you stay motivated and see continuous improvement. Kara Andrew, RDN, LDN, is the director of health promotion for Memorial Hospital in Carthage, Illinois. She is also licensed as an exercise physiologist and certified in lifestyle medicine by the American College of Lifestyle Medicine.
The Crunch Community
The sequence can be repeated a few times to get the maximum benefit. Whether you take some extra steps at lunch or choose stairs over elevators every chance you get, the more walking you do, the quicker you lose weight. Another great exercise for quick weight loss you can do at or around your home is running and jogging.
Any type of cardio is important to include in a well-balanced workout program, but the two main types are steady-state and interval-based. With busy lives and schedules, finding time to work out can be tricky. However, experts say that even 15 minutes of exercise a day can boost your health, proving that small changes really can make a big difference.
Jogging or running
Teaming up with Crunch can make all the difference in your weight loss journey. Assume a plank position and place both of your feet on the towels or sliders. Slowly lift your shoulders off the ground, tucking your arms behind your head. Curl your upper body toward your knees, tightening your ab muscles as you move up.
Choosing Healthy Beverages
Adding a leg lift to a regular plank makes you unstable, requiring your core to work in overdrive and your three limbs to support more weight. Kneeling squats are great for time under tension, or keeping your legs and glutes under continuous work, which adds to the burn. This counts as one rep. Perform this 10 to 15 times on your right leg, then repeat on your left leg. By traveling instead of staying stationary in a lunge, you can more effectively engage your lower body muscles and enhance stability, mobility, and balance. Complete 2 sets of 10 to 15 reps of each exercise below, then move on to the next after 1 minute of rest. If you’re new to rowing, try warming up for 5 minutes, working hard for 5 more, and wrapping up with a 5-minute cooldown.