Many people have a difficult time shedding those last few fats from their belly. It seems as though what they do at the gym or what diet they choose does not affect how much fat is stored in this area.
If you are one of these people, then we may have found what you need to get that stubborn fat off your body for good! In this blog post, we will talk about exercises that will help burn belly fat quickly and easily. The best part? They only require minimal equipment such as an oval trampoline and take up little space in your home.
Types of belly fat and the dangers they pose
Before we get into the exercises, let’s take a quick look at what types of belly fat exist and why they are dangerous.
There are two main types of abdominal fat, we have subcutaneous and visceral.
Visceral fat
This belly fat is located deep in the abdomen, around our vital organs. It is what causes that “spare tire” appearance on many people when they have too much fat stored here. This type of belly fat can cause serious health problems for us such as heart disease and diabetes.
Visceral fat can increase cortisol levels in the body, which has been linked to an increased risk of heart disease.
Subcutaneous fat
This is the type of fat that is located just below our skin, it is what we think of as stubborn belly fat. It causes the “love handles” and “muffin top” that so many people despise. While this form of belly fat might not be as dangerous as visceral fat, it can still lead to health problems if too much accumulates.
Subcutaneous fat can also increase our risk of developing type II diabetes and heart disease.
How do I know if I have too much belly fat?
You can tell if you have excess abdominal fat by measuring your waist circumference and taking an “abdominal skinfold” measurement. To do this accurately, use either callipers or a tape measure to measure the thickness of the skin at your navel.
If you have a waist circumference over 35 inches for women or 40 inches for men, and/or an abdominal skinfold measurement over 20mm, then you likely have too much belly fat. In addition to these measurements, you should also monitor your body mass index (BMI) and what percentage of fat is in your overall weight.
In the meantime, here is an analogy of how belly fat develops in your body:
Before we explore the safest exercises for burning belly fat, know that you can actually lose a few pounds without exercise. It does not mean that exercise is not necessary.
What exercise burns the most belly fat?
We have listed what we believe are the top ten exercises that will help you quickly shed body fat. We think these are great because they don’t require any special equipment, which means you can do them almost anywhere at any time.
No one is known to reduce belly fat the most. However, there are a number of exercises that can help you lose belly fat quickly and safely, including:
1. Trampolining
This is a great cardio workout that will help you burn calories quickly. To do this properly, set your trampoline to medium height and jump at least 20 minutes straight. If you are feeling really motivated, then consider strapping on some roller blades or using an actual bicycle with the trampoline (on low settings). Here is a simple way to set up your trampoline.
These activities can help you burn upwards of 500 calories an hour. Trampolining is a great cardio workout that will help you burn calories quickly. To do this properly, set your trampoline to medium height and jump at least 20 minutes straight.
2. Running
This is one of the cardio exercises that will help you burn fat quickly. Running burns more calories than other forms of cardio and will elevate your metabolism for hours afterwards.
Running can strengthen core muscles and help to reduce the amount of fat stored in the abdominal area. If you are a beginner, start by walking briskly for 30 minutes, then slowly progress to running.
3. Cycling
While running is great, if you want to switch it up a bit then cycling might be the aerobic exercise you need. Cycling can help burn calories as well as shape the butt and thighs in addition to targeting belly fat. It is also great for your abdominal muscles because it requires abdominal stabilization, body rotation, and more abdominal muscle activity.
4. Weightlifting
Lifting weights should only be done if you have some experience and knowledge in the area. Start with lighter weights and work your way up as you get stronger. This type of exercise can help increase muscle mass, which will help burn more calories throughout the day – even when you’re not working out.
5. Pilates
This exercise is great for targeting belly fat and toning the abs. One of its greatest benefits is that you can do Pilates almost anywhere as there is not much equipment required for this exercise. Pilates is known to help improve posture, which can also help reduce belly fat. It also quickens calorie burning and improves flexibility
6. Hiking
A day of hiking can be what it takes to get rid of stubborn belly fat. This workout also helps tone up your back, legs and arms too. Fat loss is what you’ll notice the most, but your muscles will tone up and get stronger too. Hiking is good for knee joints and is a low-impact exercise, so it’s great for people just starting out on their fitness journey.
However, your therapist might recommend you to do some exercises before hiking, so discuss what is best for your condition.
7. Skipping Rope
If you are looking for an inexpensive way to burn some calories and belly fat, then skipping rope is what you need. Skipping rope not only torches calories but can also help improve your cardiovascular health.
Do not skip the rope without warming up first. Start by doing jumping jacks for a minute or two, then progress to the skipping rope when you feel ready.
8. Swimming
This exercise is great for people who are looking to lose weight all over their body and not just in the stomach area. Swimming laps will help increase your metabolism as well as work out your entire body. You can bring the swimming pool experience into your trampoline by getting the best trampoline sprinklers.
Swimming is also good for your heart and lungs as it requires a lot of physical activity. You can burn up to 500 calories per hour, so if you have the time then what are you waiting for? Get your swimsuit on and go get that belly fat off.
Just be careful not to overdo it in the beginning as swimming can be a strenuous workout. Do not swim if you have high blood pressure. Do not also swim if you have had recent back surgery.
The last thing you want is to get injured while working out in the pool, so take it slow and work your way up gradually.
9. Yoga
A 2016 research suggested that people developing mindfulness from doing yoga can better resist unhealthy foods that discourage fat loss. Such people are more in tune with their body to easily notice when they are full. You should try yoga on any of these best big trampolines.
Similar to Pilates, yoga is another exercise that can be done almost anywhere with little equipment required. Yoga is great for toning the abs for a toned stomach and improves your overall flexibility.
Yoga regulates blood pressure and reduces stress too. It is a low-impact exercise and can be used by all levels of fitness, making it the perfect activity for those looking to lose belly fat. The best yoga poses for targeting belly fat are boat pose, bow pose, camel pose and locust pose.
10. High intensity interval training
High intensity interval training (hiit) can burn belly fat quickly. This type of training alternates between high and low intensity exercises, which helps to increase your metabolism and burn more calories. Hiit is also a great way to improve your cardiovascular health.
This type of exercise is not for beginners, so make sure you have some experience before trying it out. Start with a lower intensity and work your way up as you get stronger.
11. Kettlebell swing
This exercise is a great way to tone your abs, as well as work other areas of your body such as your glutes, hamstrings and back. Kettlebell swings are also great for increasing your metabolism.
Do not swing the kettlebell without warming up first. Start by doing some jumping jacks or marching in place for a couple of minutes, then progress to the swings when you feel ready.
Do not swing if you have back pain as it can cause injury. Swinging is not also for you if you have a shoulder or wrist injury. As with all exercises, start slow and work your way up as you get stronger. Do not overdo it in the beginning as this can lead to injuries too.
12. Pull-ups
You can burn belly fat through pull-ups. In addition to helping you lose weight, what is known as “pull-ups” can also help improve your mood and reduce stress levels. Take a deep breath and pull your body up until your chin is above the bar. Hold for a second and then slowly return to the starting position. Repeat the process for a total of five to ten reps.
Remember, what you eat is what matters when it comes to weight loss and staying healthy, so make sure that what you put in your body compliments the workouts to burn belly fat quickly that you are doing on a regular basis.
13. Mountain climbing
This type of high intensity exercise can burn belly fat quickly. It is also good for improving your cardiovascular health and increasing muscle strength in the legs. Do not take on what you are incapable to do, as it’s important to pace yourself when climbing mountains – especially if this isn’t something that you do regularly.
Don’t attempt what you’re not capable of, as it’s important to pace yourself when mountain climbing – especially if this isn’t something that you do regularly.
14. Burpees
Many people do not like to do Burpees because they are tough. However, it is needed to burn belly fat quickly. This exercise is a full-body workout and helps to improve your cardiovascular health.
Start by standing with your feet shoulder-width apart. Bend down and place your hands on the floor in front of you. Kick your legs out behind you so that you are in plank position, then do a pushup. Jump back up to the standing position and repeat. Aim to do at least ten reps.
What happens during this activity will help boost metabolism which helps with burning calories (including the ones stored in abdominal fat). You can be dehydrated quickly if you are not careful, so be sure to drink plenty of fluids before, during, and after your weight training.
15. Crunching
Lie down on your back with both feet flat on the ground and shoulder-width apart. Place your hands behind your head, then slowly lift your torso until your elbows are bent. Hold for a second before lowering yourself back to the starting position. Repeat for a total of fifteen reps.
This exercise is great for toning your abs and improving your cardiovascular health.
Remember to always consult with a physician before starting any new exercise routine, especially if you have any medical conditions. These exercises are meant to be added to what you are currently doing, not as a replacement. Be sure to drink plenty of water before and after each workout, and give yourself time to rest and recover in between muscles are in your stomach. It is not easy, so make sure you only do what you can handle and work up to more reps as time goes on.
How often should I do these exercises?
What you do will depend on how much time and effort you put into your workout. For example, if going to the gym twice a week is enough for what you want then that should be sufficient to increase metabolism and burn belly fat quickly.
If you want better and faster results then aim to do these exercises every day. Remember, what you put in your body should complement the workouts to help with losing weight and burning belly fat.
If you feel unmotivated in your belly fat loss journey, here are tips to make exercise part of your daily routine.
Safety considerations
While you should do moderate exercise 30-40 times daily, you should not push yourself too hard. If you train too hard it causes too much stress on the muscles. This stress hormone causes belly fat, therefore overtraining can cause weight gain and increase belly fat.
Make sure that the recommendations on moderate exercise are followed by talking to your doctor for questions about the way exercise may affect your waistlines.
Exercises that won’t burn belly fat
Exercises that won’t burn belly fat fast are really any exercises that do not require resistance or strength training. These types of exercise include jogging, swimming, and biking (stationary bike). While these activities can provide cardiovascular benefits they aren’t what is needed to lose abdominal weight because what happens during this activity does not build the muscle mass needed to burn belly fat fast.
When you are what should be done to lose weight and burn belly fat, make sure that what you put in your body compliments the workouts.
So there you have it, fifteen exercises that can help you burn belly fat quickly. Just be sure to pace yourself, drink plenty of fluids, and eat healthy foods to complement your workout routine. What are you waiting for? Start today.
