What exercise burns the most belly fat at home
In the subject of weight loss, the part that concerns most people is probably how to get rid of belly fat. If that is you, read on . . . .
What Is Belly Fat?
Essentially, abdominal fat takes two major forms: subcutaneous fat (the visible kind just below the skin) and visceral fat (which is embedded deep within your abdomen and wraps around the organs clustered there).
The first kind of fat is easier to see, but the second kind has a much greater impact on your health. It is commonly agreed that losing belly fat is more important. Visceral fat is not always obvious. Even some people do not look overweight, they can still have a lot of visceral fat.
It is important to maintain a healthy BMI. It is an essential part of your general health, that is related to many aspects of your body. With a healthy BMI, you can reduce the risk of heart disease, and you can enjoy the self-confidence of your body.
Why Belly Fat is Hard to Get Rid Of?
Although fat can be almost everywhere in your body, the kind of fat that is attached to your waist may be the most difficult to get rid of. On top of that, as people age, the waist increasingly becomes fat's destination to stay.
Research shows that when a woman reaches the age of 40, excess fat is more likely to accumulate around the waist. This belly fat is often just a redistribution of fat to the abdomen rather than a gain in total fat. So it can be a struggle for a woman to lose belly fat once she reaches a certain age.
The reason is that when a woman gets into the stage of perimenopause, the level of estrogen goes down in her body. When losing estrogen, your body loses some of the ability of normal contours. The effect is that Instead of having the fat settled on the hips, it goes to your belly. Estrogen therapies have shown effects on losing belly fat.
Other than therapies, we want to be able to get rid of belly fat by taking exercises. Fortunately, there are exercises that can help to reach the goal. Below are seven of the best exercises to lose belly fat!
Exercises that Burn the Most Belly Fat
Burpee
The burpee is a great exercise for your belly fat. It targets many different muscles from your head to your toes. It basically involves moves from a push-up position up to a jump, and then back down to a push-up.
The burpee is one of the best exercises to lose weight fast around your stomach it is particularly explosive and fast paced. This excercise works several different muscle groups of your body to increase calorie burn.
Kettlebell Swing
The kettlebell swing is a great exercise to burn calories, and at the same time to lose belly fat.
A kettlebell is a cast iron or cast steel ball with a handle attached to the top. It can be used to perform many types of exercises for the trainings of cardio, flexibility and strength resistance training.
The kettlebell swing exercise can increase your heart rate fast, and work your big muscle groups like your hips, quads and glutes to burn calories. It also works the strength of your core.
To do the excercise, hold a kettlebell at an arms length between your legs, squat down, and swing it forward up to around shoulder height, then reverse the movement back to between your legs.
Mountain Climber
Mountain climber is an explosive exercise that uses multiple muscle groups at the same time that you can improve your balance, coordination, strength, and flexibility.
Using multiple muscles at once increases heart rate, so it will help you burn more calories. That makes mountain climer a great exercise reduce abdominal fat.
Here are tips to do mountain climer: Keep your abs tight and keep light on your toes. if you're new to mountain climbers, get it started slowly, and increase your leg speed as you get more confident and experienced at the exercise. To get the most from this exercise, be sure to check that your bottom isn't rising into the air and that your hands remain in place directly beneath your shoulders.
Medicine Ball Slams
The med ball slam is a really simple workout move. A medicine ball or exercise ball is a weighted ball roughly the diameter of the shoulders, often used for rehabilitation and strength training.
You lift the ball over your head and slam it to the ground in front of your feet, catching and repeating. It is a slam as the name suggests, not a drop. It’s a total body movement.
Although the movement is simple, there is a correct way to do a medicine ball slam. Follow these steps and begin with a lighter ball until you get the form right with confidence:
First you stand with your feet shoulder-width apart, relax your knees and bent slightly. Hold the ball between both hands, squat down slightly and then quickly and powerfully rising up to lift the ball over your head as you stand up. Raise the ball right over your head and keep your spine straight. Then you slam the ball to the ground as your lower body drops back down into a squat position. Repeat the move.
The move of picking up the pace and slamming it with power can effectvely work your core and elevate your heart rate. It is a simple and convenient excercise to burn belly fat.
HIIT
High-intensity interval training (HIIT) is an effective way to combine cardio with strength work. It’s also easy to develop a personalized program based on your goals and fitness level.
The basic idea of HIIT is simple. It is to try hard, rest, and repeat. It’s patterened by a combination of short moves of near-maximum exertion, followed by periods of rest.
It is very effective in burning calories through this form of exercise. Warm up first by going for a jog, jumping rope, or riding a stationary bike for 10 - 15 minutes until you begin to have a light sweat.
During the workout, move quickly and push yourself, but choose a pace and/or weight that allows you to complete each exercise at a consistent cadence with good form. Progress by adding more rounds to the circuit or by increasing the weight, pace, or duration of each exercise.
Jumping jacks
Jumping jacks are plyometric exercises and are very popular because they can be done anywhere and need no equipment. As a plyometric workout, jumping jacks will raise your heart rate, torch calories and increase your stamina.
This excercise works on stretching and then shortening your muscles in rapid movements, giving you a full-body workout. The action requires you to stand with your legs together and your arms by your sides. Bend your knees and jump into the air. As you jump, spread your legs shoulder width apart and raise your arms above your head in a V shape. Jump back to the starting position. Aim for 10 to 20 reps and repeat 2-3 times.
Squat jumps
Did you know that squats burn a crazy amount of calories? Multiply your body weight by 0.096 to find out how many calories you burn per minute of doing squats. It’ll also raise your heart rate through the roof and help you burn more calories.
Here is how to do a squat jump: With your feet separate shoulder-width apart, lower your hips back and down, so you’re in a squatting position. Use your arms to propel yourself upwards as you jump out of the squat. As your feet hit the ground, immediately squat back down again. Your thighs should start to burn pretty fast. Aim for 10 to 15 reps.