A flat belly has become a badge of honor because it requires determination and persistence.
If you are reading this right now, that means you are also struggling with the stubborn fat that has accumulated around your belly over the years.
Someone asked me, what is the quickest way to shed excess fat or do I have any magic cardio workouts to burn fat?
No, there is no magic pill or supplement available, you gained that fat over the years and you can’t lose that overnight.
Cutting that stubborn fat fast will require the combination of strength training with aerobic activities. You can also opt for High-intensity workouts to meltdown that fat.
Cutting down body fat is going to require you a discipline for at least the next 90 days and once you follow a discipline for 90 days it will become your habit and a part of your lifestyle.
Okay so no more talking let’s get directly to the lifestyle changes that you will be required to introduce yourself to let any cardio workouts do the work.
Essential lifestyle changes are as follow:
- Start drinking a lot of water, it will help your body to function properly and will assist in the elimination of toxins.
- Cut down the simple carbohydrates: skip any kind of bread or sugar from your diet, even a small candy bar or brownies could contain hundreds of calorie.
- Approach dietician: those people are specially trained to provide you an effective diet that can help you lose weight, “Abs are made in the kitchen, not in the gym”.
- Increase your protein intake, it will help you load-up more muscles which in turn helps in faster metabolic rate.
- Not all the fats are bad, there are few essential fats that will help you cut down that stubborn fat.
- Keep moving, don’t sit on the same chair for a long time. If you have an office job that does not allow you to move around then you should seriously think about under desk exercise treadmill or bike.
- Give up alcohol! If you are consuming alcohol on a regular basis then there is no way you could lose that belly fat. Skip those weekend parties, instead join social groups that go on hiking or bike rides.
- Get around with fitness enthusiasts more instead of spending every weekend with the clubbing guys.
Now lets quickly hop on to our main topic, cardio workouts to burn fat. Cardio workout can be divided into two broad categories:
- Body weight cardio: to burn calories, it is particularly helpful in weight loss
- Resistance cardio: to burn calories while building muscle mass. This method is helpful in bringing down the body fat %.
Read more: TAKING PRE-WORKOUT BEFORE CARDIO? YOU SHOULD KNOW THIS!
Body Weight Cardio Workouts To Burn Fat.
Weighted jump rope
It has been one of the most underrated exercises by people aren’t using to burn calories.
Skipping has been used by professional athletes around the work because of its incredible benefits. These are a very affordable piece of equipment that can help you torch up hundreds of calories.
Skipping rope will help you burn 13-calories a minute (800 calories in an hour) while strengthing your shin, ankle, and calves, these muscles are greatly responsible for high mobility.
While most of the people are inclined towards rhythmic jogging they don’t really realize that skipping can provide better results without much moving.
Read more: BEST CARDIO FOR WEIGHT LOSS: BURN FAT AT HOME
Box Squat Jump
Plyometric exercises are part of high-intensity cardio that helps in the development of explosive power while burning tons of calories throughout the day.
Box jumping will stimulate the development of Fast-twitch fibers that are largely important for strength development, lean muscle gains, and explosive power.
Initially, start with low hight jumping and increment the hight as you get comfortable with it. Best part is, you don’t really require any special equipment to do this incredible fat buster.
Read more: STEADY-STATE CARDIO VS HIIT – WHICH ONE SUITS YOU BETTER
Box jumps aren’t easy for overweight people. If you fall in that category then we have another low-intensity solution for you.
Step up jumps are low intensity lower body workouts that won’t put excess pressure on the knees but will help you strengthen your legs for the box jumps.
Step-up jumps are a hip dominating exercise that allows you to do it with much ease, because of the greater hip domination it also helps in burning more calories.
Read more: 7 PRACTICAL TIPS TO INCREASE CARDIOVASCULAR ENDURANCE
It’s an all-time favorite cardio routine, it helps you shred the body fat while improving combat skills.
Someone who is afraid of losing muscle while cardio should opt for Boxing as cardio. Boxing is one of the greatest cardio exercises that work on your whole body and improves agility.
Boxing elevates mood by lowering down stress levels and boosting your testosterone levels naturally.
Read more: 13 REASONS TO CHOOSE MARTIAL ARTS VS GYM MEMBERSHIP.
If you are someone who hates slow cardio then this is the right choice for you.
Most of the people take it as a bodybuilding move, but it is also one of my top choices for cardio workouts to burn fat.
Lunges can help you achieve bulletproof legs.
No matter whether you are in an open ground or treadmill, perform a 500m jogging to get the blood flowing and then start with 100m lunges then 1-2 minutes rest, do this for 10 rounds and you will burn enough calories for a day.
Once you get comfortable with the distance then you can do it continuously for 10 minutes for maximum fat loss.
Lunges will not just make you stronger but will make you a better runner, squatter, and jumper.
Read more: GERMAN VOLUME TRAINING FOR ACCELERATED FAT LOSS – 5 REASONS
This single exercise will make your full body work, it will stabilize your wrists, arms, shoulders, core, quads, glutes, etc. You can do it as a great workout finisher.
I like to mix walking lunges and bear crawls as a killer workout that works on all of my clients. Its a simple but very effective combination.
Do lunges for 100m and then bear crawl for 50m, perform 10-rounds of this workout and you are done for the day. Your body will be asking for mercy.
Resistance Cardio Workouts To Burn Fat.
Body weight cardio is an effective way to burn fat but you can boost up the number of calorie burning by adding little resistance to your cardio workout.
These equipment doesn’t cost much and most of you will be able to afford their purchase.
If I need to choose single equipment to stay healthy I will choose a “Kettlebell” every time, it’s one of the most versatile equipment you will find.
Kettlebell swings works in different patterns to target different muscle groups, you can target your quads, glutes, hamstrings, lower back, shoulders, etc.
There are more than 20 kettlebell exercises you can choose from, here are some of the best variations:
- Russian kettlebell swings
- Single-Arm Kettlebell Swing
- Two-Arm Kettlebell Row
- Kettlebell Goblet Squat
- Kettlebell Lunge Press
- Kettlebell Clean
- Two-Arm Kettlebell Military Press
- Single-Arm Kettlebell Snatch
Read more: 25 KETTLEBELL BENEFITS FOR FAT LOSS AND HEALTHY LIFE
Med Ball Slams:
A great stress buster that comes in different weight and sizes. You’re not just torching fat here—burn away anger, stress, and boredom.
You need to be specific about the workout routine before you invest in a medicine ball, these workout balls come in a range of 2 pounds to 50 pounds.
Med ball slams are the perfect exercise for your crappiest days. Choose the perfect weight for yourself and start smashing ball on to the ground as hard as possible.
Medicine ball slams require efforts of the whole body.
Battle Rope Wave:
For those who are struggling with the development of shoulders.
The battle rope is a portable and fun way to workout, it mainly targets your grip, arms, shoulders, and core.
For me, it’s an ultimate upper body workout finisher that I usually do after my low-intensity cardio session.
You’ll get an amazing cardiovascular conditioning and muscle pump. What more can you ask for?
Undeniably, the goblet squat is one of the best ways to squat down.
First, you don’t really require to go heavy and it’s a concentration squat that works of total lower body without going heavy.
The front-loading weight reduces the unnecessary stress on your spine and works on your thighs and glutes more.
I am including it as a cardio exercise because of the number of repetitions you do, 5 rounds of 50 repetitions will leave your legs burning.
You can use any equipment for the goblet squat, whether its a medicine ball, kettlebell, sandbag, or dumbbells.
Additionally, if you want to increase the intensity then you can add the shoulder press movement.
There are endless cardio workouts to burn fat efficiently, all you need to do is choose a bunch of workouts that suit your requirements and stick to your healthy diet. 3-months of hardcore dedication can help you achieve your dream body.
Thanks for reading. Questions welcomed in the comments as always.
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