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How To Burn Belly Fat With Cardio (The Most Effective Ways)

Let’s face it, belly fat is bad. It doesn’t matter how you got it; it’s undesirable and frustrating. Getting rid of it is even more frustrating. You can learn how to burn belly fat with cardio using the best cardio machines or workouts. The alternative? High blood pressure, high cholesterol, type 2 diabetes, breathing difficulties, and heart disease are just a few health concerns linked to belly fat. Why not try to control it now?

Many exercises are available, but not all are equally effective at reducing belly fat. However, scientists and medical professionals concur that including cardiovascular exercises in your daily schedule is a great way to burn excess fat.

I have put together some cardio exercises for belly fat that you can try to help you slim down your abdomen.

Cardio Exercise For Belly Fat

  1. Running On an Incline

It has been proven that running on an elevation instead of a flat surface can boost total calorie burn by as much as 50%. Start by walking for five to ten minutes, whether outside, on a hill, or in the gym on an inclined treadmill.

How To Shed Belly Fat on An Incline Running Treadmill

  • Spend five to ten minutes walking or jogging up a hill.
  • Jog for five to ten minutes, then up your pace and begin running.
  • You should exert yourself so much that you cannot have a conversation.
  • Run for five minutes, then jog back to your previous pace.
  • For 30 to 60 minutes, alternate five to ten minutes of jogging with five to ten minutes of running.

Calories Burned

According to the Centers for Disease Control and Prevention, a 154-pound person running (5 mph) for 30 minutes can burn 295 calories.

Pros

  • Improved heart rate
  • Body conditioning
  • You’ll get a more robust and healthier butt
  • Stronger ankles
  • Low-Impact calorie burn

Cons

  • Muscle soreness
  • Lower back problems
  1. Rowing Machine

Even though you might not have access to open water, you can still incorporate this calorie-burning cardio exercise into your regular training program. A rowing machine strengthens your legs, abs, core, arms, shoulders, and back and raises your heart rate, which helps you burn fat and calories.

How To Shed Belly Fat on A Rowing Machine

  • Start by rowing for 20 seconds, then rest for 10 seconds.
  • Don’t climb down the rowing machine or let off the handle when resting.
  • Eight times total, aim to improve your distance each time.
  • Row for 500 meters and note how long it takes you before repeating.

 

Calories Burned

According to Harvard, a 30-minute session on a rowing machine gets rid of around 300 calories.

Pros

  • High-calorie burn
  • Improved stamina
  • Total body workout
  • Build more strength
  • Works for everyone

Cons

  • Aren’t suitable for bone strengthening
  • Rowers are complex
  • Easy to overdo
  • Aren’t good if you have a back injury
  1. Walking

Walking alone can significantly affect your ability to lose belly fat. Walking briskly for 45 to 60 minutes each day can boost your metabolism, despite how simple it may appear—It makes sure you don’t overtrain, which might result in cortisol, a stress hormone linked to belly fat.

Additionally, brisk walking is a successful method for losing weight, particularly the belly fat that conceals your abdominal muscles. You can lose at least one pound of fat per week with an hour of brisk walking.

How to Shed Belly Fat When Walking

  • Walk at a fast to moderate speed for the best outcomes.
  • Try to vary your routine by using the stairs, walking up and down hills, or using a treadmill with an inclination.
  • Add leg-strengthening exercises like squats and lunges several times weekly for more muscle tone.

Calories Burned

According to the Centers for Disease Control and Prevention, a 154-pound person walking (3.5mph) for 30 minutes can burn 140 calories.

Pros

  • Walking strengthens even the tiniest muscles
  • Less strain on the joints
  • Lowers the risk of type II diabetes and other heart diseases

Cons

  • Negligible calorie burn
  • Neglects upper body
  • Reduced cardiovascular activities
  • Reduced after-burn effect
  1. Bicycling

Another excellent low-impact cardio activity is cycling. A 30-minute bike ride can result in an average person burning between 250 and 500 calories, depending on the speed and intensity.

Because it needs more abdominal muscle activity, body rotation, and abdominal stabilization, the cycling workout is highly advised.

How To Lose Belly Fat Bicycling

  • Knees bowed, lower back pressed to the floor, and flat on the floor.
  • Your hands should be behind your head, and your feet should be flat on the ground.
  • To support your spine, tighten the abdominal muscles in your core.
  • Pull your shoulder blades back while holding your head gently in your hands.
  • Next, slowly lift your feet off the floor by bending your knees to about a 90-degree angle.
  • Exhale and begin slowly pedaling your legs like a bicycle, keeping both legs higher than your hips and bringing one knee up to your armpit while straightening the other.
  • Turn your body, so your elbow touches the rising knee on the opposite side.
  • Twist to the opposite side alternately, bringing the opposite knee to your armpit and extending the other leg till your elbow touches the opposite knee.
  • Aim for 12 to 20 repetitions and three sets.

Calories Burned

According to the Centers for Disease Control and Prevention, a 154-pound person bicycling at(>10 mph) can burn 295 calories.

Pros

  • Isolates the abs
  • It can be done without gym equipment
  • Beginner-friendly

 Cons

  • It only targets the abs
  • Risk for back and neck injuries
  • Potentially unsafe for older adults
  1. Mountain Climbers

This exercise focuses on your core, making it the ideal way to eliminate stubborn belly fat and show off your abs. This single exercise combines cardio and strength training, which is why it can burn fat quickly.

How To Shed Belly Fat Using Mountain Climber

  • Set yourself up on a high plank with your wrists right beneath your shoulders.
  • Maintain a strong core while pulling your belly button toward your spine.
  • Bring your right knee back to the plank after driving it toward your chest.
  • Next, bring your left knee back while driving it toward your chest.
  • Continue switching sides.

Calories Burned

Wisconsin’s Department of Health Services estimates that a 130-pound person should burn between 650 and 700 calories per hour during mountain climbing.

Pros

  • Total-body workout
  • Encourages mindfulness
  • Strengthen the abs

Cons

  • Isn’t purely aerobic
  • Time-consuming
  1. Burpees

In addition to being a calisthenics exercise, burpees are a type of high-intensity interval training (HIIT) that combines brief bursts of intense activity with slower movements and rest intervals. This workout tones your quadriceps, lats, triceps, shoulders, chest, and shoulders in addition to your core.

Burpees will also increase your heart rate because they contain explosive plyometric movements.

How To Shed Belly Fat Using Burpees

  • Send your hips back as you squat down to the ground while standing with your feet shoulder distance apart.
  • Then, put your hands directly outside your feet and jump backward, allowing your chest to touch the floor.
  • Jump with your feet slightly outside your shoulders as you plank your body up by pressing your hands against the floor.
  • With your weight in your heels, jump explosively into the air with your arms overhead.

Calories Burned

According to Harvard, moderate calisthenics such as burpees can burn between 135 and 200 calories in 30 minutes. If you are engaging in vigorous burpees, you can burn 240 to 355 calories in the same amount of time.

Pros

  • Gets you sweating
  • Full body exercise
  • Burpees work on a range of muscles.

Cons

  • Injury potential
  • Variety is needed
  1. Exercise Ball Crunch

A lot of stabilization is required during this workout, which uses more muscles—you will need a fitness ball.

How To Shed Belly Fat Exercise Ball Crunch

  • Lay on the ball with your feet firmly on the ground and your lower back supported.
  • Put your hands behind your head or across your chest.
  • Lift your torso and forward while using your abs.
  • Lower your back.
  • Hold the ball steady throughout each crunch.
  • When you crunch, exhale; when you lower yourself back down, inhale.
  • Perform 1-3 sets with 12–16 reps.

Calories Burned

Exercise ball crunches burn only a small amount of calories. Approximately five calories are only burned for a minute of crunches for a 155-pound person, according to HealthStatus.com.

Pros

  • Improved posture
  • Increase more energy
  • Better overall balance
  • More calories burned

Cons

  • No core activation
  • It can cause back pain when done for prolonged periods.

Conclusion

Finding a cardio exercise you enjoy is the first step in learning how to burn belly fat with cardio. This way, you’re more motivated and will look forward to your exercise routine. The exercises on this list won’t take much time, but they still work your entire body and belly and increase your heart rate.

Be sure to follow the directions carefully to prevent injuries.

 

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