One of the simplest yet misused way to burn off body fat is cardiovascular exercises. The tragic thing is that people to spend a great deal of time doing cardio. They just do it in the wrong way and get far less than optimal results.
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So, what are some guidelines to doing cardio workouts in the right way to lose stomach fat?
1. Do the right kind of cardio. Some workouts just burn calories and fat far faster than others. They work the body harder, faster, and are a much better way to spend your time. Of course, any cardio is better than none, so there is a room for less than optimal cardiovascular activity.
2. Make it intensive and short – You do have a life to live, so don’t spend hours upon hours doing cardio workouts for no reason. Do intensive interval cardio workouts instead of long duration monotonous exercises.
3. Have fun and diverse – There are many ways to get an aerobic workout. Do more than one and remember to enjoy yourself. You will just burn more body fat that way.
HIIT Cardio – High Intensity Interval Cardio
What is HIIT cardio? HIIT stands for High Intensity Interval and it’s the best and most effective way to burn fat with aerobic exercises.
To do an interval workout you simply change the pace of the workout every few minutes. During one segment you push and exert yourself greatly, pumping up the heart rate. Then, you slow down for a few minutes, allowing yourself to catch your breath for a while. Then, you push yourself again, and so on and so forth.
The advantages of doing HIIT cardio is that you’re working your cardiovascular system through a variety of levels. You’re basically making yourself able to withstand different conditions. Furthermore, you achieve a much faster calorie burn rate than with just long duration cardio.
Most people believe you need 45-60 minutes of cardio to get results. If you do HIIT right, you can easily cut it down to 20-25 minutes and get the same if not a better outcome.
An example of HIIT is to do the following:
- 2-3 Minutes of medium pace running
- 1-2 minutes of high pace running (push yourself here)
- 2-3 minutes of fast walking
- 1 minute of sprinting
- 2-3 minutes of medium pace running
- 2-3 minutes of high pace running
- 2-3 minutes of walking
You can continue with this for as long as you like and alternate between segments.
A great program which incorporates HIIT cardio to burn fat is Craig Ballantyne’s Turbulence Training.
Let’s see what are some of my favorite belly fat burning cardio workouts.
Running is a massive cardio workout and my favorite. What I love about running is that you work the entire body from head to toe.
Also, running is strenuous, can be done indoors on a treadmill or out in the open air, and is very simple to do.
An additional thing about running is that you’re actually working out your abs as you’re running. If you place a hand against your stomach while you’re running, you will feel that it’s hard.so, running is strenuous, can be done indoors on a treadmill or out in the open air, and is very simple to do.
To really get this abs workout benefit, do some sprinting. Your abs will strain harder the faster you run.
Some people enjoy running at an incline, and indeed it’s much harder. However, you don’t need a high gradient to get a great running workout. All you need is a pair of comfortable shoes and to make it an interval workout.
I think that running is one of the best belly fat burning workouts there is.
One thing about stationary bikes: avoid working with bikes that have a back rest.
What I found is that working with stationary bikes with back rest is that the workouts are very low in intensity, and it takes a while to even build up a sweat.
If you are working with stationary bikes, play with the resistence levels to make sure you’re getting a substantial aerobic workout and training your legs in the process.
Propelling yourself forward in the water requires immense stamina and strength.
When you swim you’re also building muscle tissue which helps in the fat burning process, so it’s a double benefit along with the cardiovascular stimulation you get.
Swimming is also one of the more “fun to do” sports and is perfect for warm summer days. Overall, doing swimming workouts to get flat abs is an excellent choice to make.
Walking up some mountain peak or through a dense wood, and seeing some of the beautiful things which Mother Nature has to offer us is one of the most amazing experiences you can have.
Hiking also involves a lot of different movement. It’s not repetetive like running or cycling, but can be just as exerting.
Walking uphill is a strenuous activity, working the lower body and toning those calves, butt, and thighs. Naturally, you’re also burning tummy fat in the process and that can’t be bad, right?
The thing about hiking is that it’s an excellent activity if you find cardio workouts to be boring. You can sightsee, go out with your family or friends, or just find some alone time to think.
In my opinion, walking is just an easy version of running. I love walking out during the evening, but to make it into an effective workout, I advise walking at a rapid pace, with some kind of music player to keep you going, and include some uphill walking alone the way.
You can also take some lightweight dumbbells with you to work the arms while you walk.
A note about elliptical machines
Working out with an elliptical machine is one of the most popular cardiovascualr activities in gyms around the world. You see a lot of people doing hours on the elliptical, and really giving it their all.
However, I don’t like elliptical machines. I find them an ineffective workout machine. You can do them for an hour and not even feel tired one bit. And that if you really do it fast. For me, elliptical machine workouts are better than nothing at all, and may be a good solution if you suffer from knee problems, but overall, they’re not a choice I recommend.
Cardio isn’t enough
For more information, check out this article on Running to burn belly fat