Give High-Intensity Interval Training A Shot

Give High-Intensity Interval Training A Shot

If a cardio workout is more your speed, consider going for a walk or run, but remember to vary your speeds. “Why?” you ask. Research has shown it will help you learn how to shrink your stomach. In a Danish study reported by the American Diabetes Association, two groups of people with type 2 diabetes were put on a walking program. One group walked at a steady speed, while the other group varied their walking speed. After four months, the interval-training group lost eight more pounds than the steady walkers. Even better, the walkers who changed up their speeds lost visceral belly fat and improved their blood sugar control.

7 Give High-Intensity Interval Training A Shot
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High-intensity interval training (or HIIT) is a great belly-blasting option for those who already feel comfortable in the gym because it helps you drop fatty tissue and build muscle simultaneously. “High-intensity interval training is when you perform an exercise at or close to your maximum ability for a short period of time and then take a brief respite and do it again. HIIT should usually be done on a 2:1 interval, meaning if you did an exercise for one minute, you rest for 30 seconds and then repeat,” explains Dr. Alex Tauberg, DC, CSCS, EMR. To use HIIT to shrink your belly, do workouts that engage your core such as abdominal crunches or bridges. “By performing core workouts using a HIIT plan, you can burn calories and build muscle at the same time,” Alex adds. “This can be a great way to flatten that stomach when you don’t have too much time to work out.”

8 Hop On A Trampoline
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Sure, trampolines are built for kids, but as an adult using one for rebounding is a great way to flatten your tummy. “Not only is it a great cardio workout (which is the first step to tightening up your midsection) but it makes your core work like crazy so you are getting the cardio plus the toning,” explains Hope Pedraza, a Certified Personal Trainer through American College of Sports Medicine “Everything you need for a tight tummy!” To get a comprehensive workout using a mini trampoline, Hope suggests jumping, lifting your knees up high, twisting, adding some light weights to move around while you’re jumping, and moving in all directions in different planes.

9 Dance, Dance, Dance
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In the words of Lady Gaga, “Just Dance!” Explains Hope, “Dance cardio really is an amazing way to trim belly fat because it is going to help shed fat on the body as a whole. It is obviously a cardio workout, but because your body is forced to move in all different directions in different planes, it is making every single muscle in your body work. Similar to the benefits of a HIIT workout, you get the cardio plus toning benefit all in one,” she explains, noting that she teaches a dance cardio class at inBalance, the fitness and wellness studio she founded in San Antonio. “In the case of our dance cardio class, it is set up in an interval style workout because bringing your heart rate up and down multiples times amps up the challenge on your metabolism, getting you into fat burning mode even after you’re done working out.” Bye-bye belly fat!

10 Shed Weight Quickly
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Despite the common perception that you need to drop pounds slowly in order to maintain your weight loss, the exact opposite is true. In fact, you’re more than five times as likely to succeed in your long-term weight-loss goals if you start out of the gate by dropping pounds rapidly, according to a 2013 study in the International Journal of Behavioral Medicine. To focus on rapid weight loss in your midsection, do any of the exercises mentioned above, and eat more fiber and less sugar. For more waistline wisdom, don’t miss these ideas to lose weight fast.

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