Losing belly fat is the most common fitness goal people have in their workout regimen. Burning fat and losing weight requires serious focus on three things, including eating in a calorie deficit, weight training, and cardio. We’re here to help you get rid of belly fat with some super-effective, secret cardio tricks. So without further ado, put on your gym clothes, and let’s go.
Strength training is a key player when targeting stubborn belly fat. In fact, I recommend scheduling at least two to three sessions a week for strength training and cardio in between these workouts. For your cardio activities, you’re spoiled for choice: running, biking, swimming, or using the stairlift are all solid choices. Many people underestimate walking as a fat loss tool, but it’s also very effective for your routine. It is low impact, great for recovery, and can be practiced over long distances and for long periods of time. Change it up so you don’t get bored and alternate what you do each week.
You will want to take as many daily steps as possible. The reason it’s important to, well, step it’s rising? Even if you exercise, if you sit and are not active outside of them, you are considered sedentary. This downtime shouldn’t be part of your daily routine when you’re in a fitness state of mind. Simple and clear, if you want to lose belly fat, you need to walk every day.
When it comes to walking, there are ways to increase calorie burn to help you on your fat loss journey. Here are some tips that I recommend including in your next cardio routine to get rid of belly fat. Check them out below, and then be sure to read The 6 Best Exercises for Strong, Toned Arms in 2022, the trainer says.
One way to increase the difficulty of your walk in order to burn more calories is to increase the incline. By walking uphill, you force your body to work harder, recruiting more muscles around your hips and legs. Find a hill in your neighborhood, park, or town and hike it to the top. Come back down and repeat for a few more rounds.
Think of it this way: you spend the same time walking on a flat surface as you do climbing a hill. You will benefit much more by doing the latter, so why not?
Related: Cut Belly Fat Faster With These Walking Workouts, Trainer Says
In addition to increasing incline and climbing hills, another way to burn more calories and fat while walking is to increase speed. If you are used to walking at a leisurely pace, you can go for a brisk walk instead.
On your next walk, challenge yourself to go a little faster. You can time how long it usually takes to complete your usual route and then try to beat that time. If you’re just getting started and building endurance, you can do intervals, alternating between short, brisk periods of walking at your usual pace. A quick tip is to have an uplifting playlist ready for your getaway, a fast paced one can be quite invigorating.
Related: The Best Aerobic Exercises to Shrink a Saggy Belly, Trainer Says
As you walk, you can work your legs harder by incorporating some bodyweight exercises. Here are a few that I recommend. Do one at a time, or all back to back before walking again:
Bodyweight squats (x15 reps)
Keep your torso straight and your core tight, and sit back on your heels and hips until they’re parallel to the floor. Then come back, flexing your glutes and quads at the top.
Walking lunges (x10-15 reps for each leg)
Begin the movement by taking a long stride and stepping forward with one leg. Plant your foot firmly, then lower yourself under control until the back knee gently touches the ground. Once the knee touches the ground, step forward with the other leg and repeat.
Butt Kickers (x15 reps for each leg)
With your hands at your sides, begin to drive your heels back toward your glutes, flexing your hamstrings with each repetition.
High knees (x10 reps for each leg)
Keeping your torso straight and your core tight, begin to walk your knees over your hips back and forth.
Before you know it, you’ll be shedding belly fat and hitting your fitness goals.
For more mind and body insights, check out The Most Effective Exercises To Reverse Aging After 50, According To The Trainer And Reduce Belly Fat Faster In Your 40s With These Free Weight Exercises, According To former.
Tim Liu, CSCS
Tim Liu, CSCS, is a Los Angeles-based online fitness and nutrition coach Learn More