Is that stubborn belly fat giving you restless nights? Are you seeking for belly fat burning exercises to lose belly fat in 1 week? Well, here are some tremendous belly fat burning exercises you need to incorporate in your routine to get the figure of your dreams.
When people have a discussion about the “stubborn body fat,” 99% of the time, they talk about their belly, abdomen and love handles. And that is because, more often than not, belly fat is the first place you put on fat and the last place you lose it from.
Unquestionably, belly fat looks aesthetically disappointing.
And this is frustrating.
Particularly when you’re dieting and working out like you’re “supposed to,” but your belly will just not budge. It is really the toughest place to lose body fat. Moreover, it can assume grave magnitude and have an effect on your long-term health, if not controlled at the right time.
Yes! Belly or visceral fat that gets stored in and around your duodenal organs can add to your risks of stroke, cancer, dementia, heart disease, high blood pressure and diabetes.
The fat that collects around your tummy can be extremely immovable. Thus, we often find ourselves fixating our exercise around toning our belly. But if you believe experts, this approach is wide of the mark.
SO JUST FORGET ABOUT SPOT REDUCTION.
Yes, to cut additional fat from your midsection, you have got to lose overall body fat.
[Read: How to Lose Body Fat Quickly – In 15 Easy-Breezy Steps]
To achieve this, experts’ advice to watch what you eat while committing to a regular workout routine. And that takes account of 30 minutes of moderate cardio (at least) on a daily basis in addition to the strength training. By adjusting your workout practice, you can optimize your fat loss and start dropping belly fat in a week.
If you’re now wondering: “Okay, what are the belly fat burning exercises to lose belly fat in 1 week?” well here is the solution.
Well, what I’m sharing right now is something you need to make out before getting on the go with these belly fat burning exercises to lose belly fat in 1 week!
And that is:
Exercising your ability to hang up from your kitchen!
The unwritten rule is:
80% Diet and 20% Exercise
You just can’t afford to let it slip from your memory.
Nail down that it is the #1 most valuable of the belly fat burning exercises. I thrash it out, again and again, to make sure that you become aware of it and not simply skip down to the belly fat burning exercises to lose belly fat in 1 week.
Don’t forget it!
[Read: Easy Healthy Smoothie Recipes for Weight Loss (Super-Delicious Too)]
Now let us kick about the actual belly fat burning exercises to lose belly fat in 1 week.
As soon as you start watching what you eat and have the right diet in place, let us get a load of where we’ve been going wrong.
Look, simply doing abdominal-directed belly fat burning exercises, like crunches, won’t help you drive out the bulge. Your abdominal fat is just where your body stores all your energy. Therefore, you need to embark on the whole-body approach to deal with it.
In opposition to the subcutaneous fat on your hips, thighs, and butt, belly fat is readily hammered into and used as energy by your body.
As a result, it responds at the double to cardio and strength-training workout. Belly fat burning exercises that particularly target your abs like crunches, sit-ups or reverse crunches are not the exercises to lose belly fat in 1 week though.
All right, now it’s time for us to lay our eyes on the actual belly fat burning exercises to lose belly fat in 1 week, for real.
[Read: How Much Weight Can You Lose In a Week?]
Belly Fat Burning Exercises to Lose Belly Fat in 1 Week #1: Walk Off Your Belly Fat
Yeah, you read that right. Just walking it off can go a long way by letting you shed your stubborn belly fat. Even though that may sound simple, the 1 hour of vigorous brisk walk on a daily basis can do wonders for boosting your metabolism. This may not be an exercise to lose belly fat in 1 week. But brisk walking is one of the most effective belly fat burning exercises that help you drop pounds—together with the immovable fat that’s thrashing your abdominal muscles.
Brisk walking is a reasonably intense but a low-impact cardiovascular exercise. It fairly increases your pulse and breathing rates without putting extreme pressure on your joints. If you are a beginner to work out, elderly or unwell, it is just the right belly fat burning exercise for you. All you need for such simple belly fat burning exercises are comfortable rubber-soled sneakers.
Catch a sight of the figures.
As stated in a research published by the Department of Health and Human Services, “The Physical Activity Guidelines for Americans,” a 30-minute brisk walk five days a week can turn out to be one of the most unbelievable belly fat burning exercises for you.
As reported by NutriStrategy, a 30-minute vigorous walk at the rate of 3.5 mph would help you burn around 134 calories (if you weigh 155 pounds). However, if you weigh around 180 pounds, you will burn about 156 calories. To know more, read How Many Calories Do You Burn Walking.
Despite the fact that walking is not an exercise to lose belly fat in 1 week, it may help you wind down after a hectic day or job through emotions that otherwise may well wear you down and stress you out. There’s a probability that it’ll let you lower your cortisol levels, thus keeping your belly fat in check. And that again makes it one of the most helpful belly fat burning exercises for you.
And as your body gets habituated to your walking schedule, pick up the pace, raise your intensity to challenge your body, and speed it up.
One more alternative includes adding an incline to your walking way. Walking uphill would blow more energy while toning and shaping your thighs and hips.
[Read: The 8 Best Exercises to Lose Thigh Fat At Home]
Of course, waking is not an exercise to lose belly fat in 1 week. But after a few weeks of walking five to six times a week, you will feel and look slimmer. And that’s where this belly fat burning exercise counts.
So get ready to give your waistline an attractive edge by tuning your walk around the block.
Belly Fat Burning Exercises to Lose Belly Fat in 1 Week #2: Or, better yet, walk first thing in the morning.
WALKING, FIRST THING IN THE MORNING WHILE YOU ARE EMPTY STOMACH JUMPSTARTS YOUR METABOLISM.
Well yes, I always look for ways to work smarter, not just harder. And walking first thing in the morning before breakfast may burn around 20% more fat than sweating it out after tea or meals. As you walk in a fasted state, your body is compelled to burn reserved nutrients as fuel.
There are 3 principles to this belly fat burning exercise:
- Your walk must be moderate
- You need to be on an empty stomach
- Following your work out, you should not eat anything for about 30 minutes.
Now, the most important question – Why walk FIRST THING IN THE MORNING?
Well, when you turn out early in the morning, you have extremely low glycogen stores and blood sugar levels since you haven’t eaten anything so far.
As a rule, after having eaten at some point in your day, your body has an adequate amount of energy in the blood sugar and glycogen to carry on around an hour of exercise. Hence, when you walk afterward, you need to burn through all that energy saved in glycogen before you could get your way in the stored body fat.
[Read: What to eat before a morning workout for weight loss?]
On the other hand, when you burn up the energy by walking on an empty stomach, your body would burn through that tiny amount of glycogen you have reserved and approach your stored body fat a lot earlier.
Drinking water throughout your stroll can help you hold back your desire to eat and make sure that you stay adequately hydrated to boost your workout. Besides, it helps you burn more calories all through your day.
So, to reap the belly-slimming benefits of this belly fat burning exercise, lace up your sneakers as soon as you roll out of bed and walk the track.
[Read: Best Calorie Tracking Apps to Count Calories in Food]
Belly Fat Burning Exercises to Lose Belly Fat in 1 Week #3: Ride Your Gut Off
Do you know that cycling can help you build lean muscle mass, develop your strength, perk up your cardio capacity and develop stamina? However, it is not one of those belly fat burning exercises to lose belly fat in 1 week. But, it will surely help you cut your overall body fat. And as the spot reduction is a myth, you need to be uncomplaining. Have the patience for your belly fat to wipe off with the rest of your body fat.
Bring On the Definition with Cycling
Cycling can build up your muscles and improve their form. As follows, your body will start to have a leaner and defined look after more than a few months of habitual cycling. And yes, your belly would notice the benefits as well, slimming down and becoming a slightly flatter owing to the demand for core firmness throughout cycling.
Cycling gets your Pulse up
To get rid of your belly fat, you must not just target one spot. Instead, you must do away with the fat from all over your body. And for that, you should do the belly fat burning exercises that might raise your pulse rate. Doing these belly fat burning exercises on a day by day basis will help you burn off a lot of calories. That means you will lose body fat, together with your abdominal fat.
And combining it with a healthy diet plan can provide you with quicker belly-flattening results. Just be smart and make sure that you snack wisely as you work out harder to get that wonderful figure and get your overall health better.
Supercharge Your Ride with Interval Training
To push your overall calorie burn, you can add in some interval training to your ride. This would help you burn your body fat while improving your lean muscle definition.
Subject to your size, an hour of restrained cycling can burn something between 500 and 700 calories. Moreover, an hour of intense cycling may burn around 600 to 900 calories. Cycling, again, is not one of the exercises to lose belly fat in 1 week. But it will help you burn fat off from all over your body, including your belly fat, with the proviso that you are eating wisely.
So don’t wait anymore!
Just get your hands on your bicycle, buzz off and beat your belly fat with one of the most wonderful belly fat burning exercises!
[Read: How Much Weight Can You Lose In a Month?]
Belly Fat Burning Exercises to Lose Belly Fat in 1 Week #4: Add HIIT (high-intensity interval training) to your go-to routine.
Well, I’d not say that high-intensity interval training are the belly fat burning exercises to lose belly fat in 1 week. And that may make your dreams come true. But yes, it will certainly send your body off into a fat burning overdrive! Indeed, you can burn loads of calories and fat in a matter of 30 minutes per day, if you do it the right way. So now, running short of time is not an excuse.
HIIT workouts involve small bursts of pretty high-intensity dashes for the intervals ranging from 10 seconds to up to more than a few minutes. This involves one to five minutes of recovery time at a resting state a or in the low-intensity state.
High-Intensity Interval Training or HIIT is a pretty straightforward theory: all you need to do is work harder, not longer.
[Read: How Long Does It Take To Lose Weight]
You make use of the highest effort through fast, powerful bursts of exercise followed by small recovery time. As follows, you will get your pulse up and burn off more calories and fat in a lesser amount of time.
No, the high-intensity interval training workout is again not one of the exercises to lose belly fat in 1 week. But yes, this is one of the fastest belly fat burning exercises to shed belly fat and boost your stamina. It further provides you a metabolic boost up for around 24-48 hours following your workout.
You can do it with loads of different workouts: jump-roping or sprinting, with the stair mill or treadmill, bicycle or the elliptical. You can use the punching bag as well. The principal is to press on during the high-intensity intervals and lower your pulse rate through the low-intensity intervals.
Furthermore, for those who have hit a fat loss plateau, these belly fat burning exercises may help you step it up all over again.
Above and beyond, since you are going to burn loads of calories in a small amount of time, you may become prone to the crick. So make sure that you keep yourself hydrated all the time. Drink plenty of water before, throughout and following the workout session. Read our guide on How Much Water to Drink for Weight Loss for incredible fat loss results.
[Read: Lemon Water Weight Loss Recipe for Flattest Tummy Ever]
Belly Fat Burning Exercises to Lose Belly Fat in 1 Week #5: Change things up with YOGA.
No, chanting Ommmm… over and over again won’t burn as many calories as running on a mountainous locale. But it can support you by dropping the discharge of cortisol, a belly-broadening stress hormone.
Do you know that a regular yoga practice may help you lose a lot of weight while reducing your body fat? More than a few yoga asanas, or poses, can be of assistance to strengthen muscles. That would, in turn, help you burn additional fat.
So, all the Yogis out there, you can finally be pleased about it!
Practicing vigorous and intense flowing yoga styles like Vinyasa, Ashtanga or Jivamukti can support in fat burning along with better stamina. Nevertheless, yoga is required to be combined with a reasonable diet and cardiovascular work out to reduce belly fat efficiently.
Without a doubt, Yoga is a grand way to change things up, tone your complete body, and lose body fat. If you are on the lookout for trimming your waistline and belly, even better! If truth be told, Yoga is a wonderful way to trim down.
A regular yoga practice can add to a slimmer, stronger belly. This is because most of the asanas make use of abdomen muscles for balance. The twisting and bending drawn in yoga may well help you decrease bloating that makes your centre appear padded.
Yoga and associated belly fat burning exercises may further help you attain your long-awaited six-pack as well. Not only will it help you lose fat. It will tone you up from head to toe, together with your abdominal area.
Sorry to say! But if you’re in the hunt for a quick fix that promises amazing flat abs –there and then, yoga is not your best bet. It might not be an exercise to lose belly fat in 1 week. But it would boost your fat loss in a far holistic way than you could ever imagine.
Yoga heartens you to practice a healthier and purposeful way of life, making you an amazing version of you. You can include yoga and associated belly fat burning exercises as part of a broad plan to lose fat. However, make sure that it’s not the exercise to lose belly fat in 1 week
So, if trimming your waistline and reducing belly fat is your ultimate goal, yoga can be a great help!
Now, that you know about the real belly fat burning exercises to lose belly fat in 1 week, let us know if you’ll give it a try. Share your valued experiences with us by commenting below!
For mind-boggling weight loss results, don’t forget to read our guides on:
Great information here. I am sure it would benefit a lot of readers. Would like to add a little something though. Weight loss is a lifestyle full of great habits like eating regular meals and regular exercise. One should learn to build a healthy lifestyle as well.
That’s very true Suraj! Thanks for reading! 🙂
Thanks for the article..From past 6 months I am gaining weight & planning to reduce it..So from tomorrow I am going to follow as mentioned in the article..