If you want to shrink belly fat fast, it’s really not as complicated as it may sound. In fact, if you have some extra girth around your waistline, getting rid of it is as simple as adding a bit of extra cardio to your workout. If your reaction to this tidbit of info is, “I hate running,” don’s stress, because you don’t have to run in order to get your cardio in. You heard that correctly—you don’t have to hop on a treadmill or hit the pavement in order to get a solid cardio workout, you simply need to incorporate bodyweight aerobic exercises into your daily movement routine. By performing just 10 minutes of cardio each day, you can shrink belly fat fast.
If you’re on a mission to lose fat in your midsection, the National Institutes of Health says it’s safe to reduce your calorie intake to 1,200 to 1,500 calories each day for women and 1,500 to 1,800 calories each day for men. But it’s also extremely important to work in some cardio exercise each day.
What defines cardiovascular activity, you might wonder? Cardio fitness is any movement that gets your heart rate up, your blood pumping, and works your large muscle groups. While I’m a big believer in low-impact workouts, I like to include mini cardio bursts in my classes, as they improve heart health and sleep, lower blood pressure, burn fat, boost your mood, and strengthen your immune system best part? Cardiovascular fitness is free and accessible to you anytime, anywhere, and it’s a great belly fat reducer.
Try this heart-pumping, sweat-dripping, 10-minute cardio workout for a lean, sculpted physique just in time for summer. You will not be disappointed. In fact, you’ll be really happy with your results—and most importantly, your waistline! Read on to learn more about how you can shrink belly fat fast, and next, check out The 6 Best Exercises for Strong and Toned Arms in 2022, Trainer Says.
This exercise is the closest thing you’ll get to “running.” Get into a straight arm plank position, and alternately bring one knee into your chest at a time as fast as you can while maintaining form. Make sure your hips are in line with your shoulders to maximize core work. To modify, you can slow it down and just focus on driving your knees into your chest. Do this for 30 seconds. Then, take a 30-second break.
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This one will not only have you catching your breath, but it will also burn out your lower body. Start with your right foot forward, and step your left leg back into a lunge, bringing your shoulders over your hips and creating 90-degree angles with both legs. Then, jump to switch legs and come into a left leg lunge. You’ll continue alternating legs and moving as quickly as possible. Modify by stepping back into alternating lunges rather than jumping. Do this for 30 seconds. Then, take a 30-second break.
One of my favorite yoga poses with extra spice. Start in a straight arm plank, and bring your right foot to the outside of your right hand. Step back to a plank, and then bring your left foot to the outside of your left hand, and continue alternating. To modify, you can drop down to your knees. For an extra challenge, skip the plank in between, and just jump from side to side. Do this for 30 seconds. Then, take a 30-second break.
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Yes, you read that right—another plank exercise to fire up every single muscle in your stomach. Set up in a straight arm plank, and then jump your feet in and out just like you’re doing jumping jacks. You can modify this move by tapping your feet out instead of jumping. Do this for 30 seconds. Take a 30-second break.
Trust me, we all hate burpees, but they are effective for a reason. In a straight arm plank, jump your feet outside your hands, then jump up into the air, and clap your hands above your head. Jump back to your straight arm plank, lower down to the ground, and push back up to a straight arm plank. Start again, continue in one fluid motion. To modify burpees, step rather than jump into each position and/or eliminate the pushup at the end. Do this for 30 seconds. Then, take a 30-second break.
Repeat this circuit again, and finish strong with a 30-second forearm plank for that six-pack you’ve been dying for!
Jacquie Smith is a certified integrative nutrition health coach from IIN and a fitness instructor specializing in barre, yoga, and pre/postnatal workouts. read more