Stomach fat is not only bad
for fitting into your skinny jeans, but it may also be downright dangerous. The
visceral fat, which is also known as intra-abdominal adipose tissue or
belly fat, has often been associated with type 2 Diabetes, metabolic
syndrome and some cardiovascular disease. This kind of fat has as well been
found to have a direct correlation to higher bad cholesterol and lower good
cholesterol as well as insulin resistance.
When this kind of fat has been
linked to many detrimental diseases, the good part about it is that it responds
to diet and exercise and according to a recent study performed by the
Journal of Sports Medicine & Physical Fitness, persons who performed
high intensity interval training, or HIIT workouts over an eight week period
lost more weight, some more inches around their waists and also a greater
amount of belly fat compared to steady-state exercisers.
What is HIIT?
Persons that are performing
HIIT workouts, that involve short periods of all-out exertion followed by a
short rest period, are more likely to lose a higher percentage of body fat
compared to steady-state exercisers. A research performed by the
International Journal of Obesity has found that females who performed 60
repeats of 8-second sprints three times per week for at least 15 weeks have
burned six times more body fat than those who did 40 minutes of steady-state
cardio at these sessions and not only did they burn more fat than steady-state
exercise, but the HIIT exercisers did it in less time.
In between the carpooling
soccer practice, the morning commute, and also getting dinner on the table on
time, there is almost any time to get to the gym. In the time when the dinner
is in the oven and the kids are doing their homework, you should take 10
minutes out of your day in order to burn the fat around your stomach with an
at-home HIIT workout.
HIIT It
You should definitely
incorporate a HIIT workout in your regular routine. These workouts
induce “EPOC” or excess post-exercise oxygen consumption, so they are
increasing your energy output and thus boosting your overall calorie
expenditure up to 15 percent more than steady state exercise.
10 Minute Workout Routine to Burn Belly Fat Fast
Step 1: Jogging
You should jog in place for
one minute in order to warm the body up and get the blood flowing through your
body.
Step 2: Burpees
Have a 1 minute of burpees by
standing with your feet underneath your hips and bend your knees and place your
hands down on the ground next to your feet. Take big breath and jump your feet
back to a push-up position. Make a push-up by lowering your body down to the
floor so that your chest touches the ground. Then rise up back to the top of
your push-up position. Jump the feet to your hands and stand up, while
finishing with a jump in place. Repeat this by 30 seconds of rest.
Step 3: Jumping Air Squads
Have a one minute of jumping
air squats. Start of with your feet shoulder width apart. And with a proud
chest send your gluts back as you squat down so that the thighs are
parallel to the floor. Drive from the bottom of the squat and explode up into
the air and jump. Follow this by 30 seconds of rest.
Step 4: Truck Jumps
Have a one minute of tuck
jumps. You should start off with your feet hip-width apart. And then slightly
bend your knees and hinge at the hip as you dip down and drive off of the
ground, then start jumping straight up and bringing your knees up as high as
you can. Then, hold your arms out in front of you to bring your knees up to
your arms. As you are actually landing , try yourself to rebound as quickly as
possible. Repeat this by 30 seconds of rest.
Step 5: Repeat The Steps
Repeat the steps two to four
once again for a fat-burning, full-body workout in just 10 minutes.
Tips
There is no need to have to do
this workout daily – only three to five times per week is enough. On some other
days, you shall use the 10 minutes to do a brisk walk or jog to stay active.
