ADIOS BELLY FAT, ALL ABOUT LOSING BELLY FAT (3)

Now you've resolved to stay on the track and lose belly fat by cutting out those bad foods that increase the pouch and start eating right, let's spend some time and discuss some of the cardiovascular exercises that can help reduce and eradicate belly fat.

I want to recommend HIIT-High Intensity Interval Training as a more effective work out plan for quick fat burning. Like we pointed out in yesterday's post, spot exercising hardly makes any difference on belly fat, however, this does not apply to HIIT. Studies show that HIIT is more effective than traditional cardiovascular activities at reducing belly fat because of its intensity and ability to strengthen core muscles.

When I first started my weight loss journey I worked out at least 1hour 5-6times a week to get rid of my belly fat. No doubt it helped but recently after I learnt of HIIT, I do not have to work as long as 1hour but trust me 20-30mins of HIIT gives me better results.

I'm glad to share for free today, my all time favourite HIIT routine which I find effective. Its fat burning, sweat pumping, heart thumping and most importantly for me belly fat chewing :). So, enjoy and remember to thank us at #dietchic later ;)

STATIONARY SKATER:

Move: Stand with feet wider than hip-width apart. Bend right knee into a side lunge, extending left leg and pointing left foot, driving left arm forward and right arm back with elbows bent. Gradually go low in squat position, quickly shift weight to left leg, lowering into a left side lunge, bending left knee and pointing right foot. Swing right arm forward and left arm back. Keep moving from side to side as if skating as quickly as possible for 45seconds.

MOUNTAIN CLIMBERS:

Move: Start in a plank position with palms and balls of feet as your contact points on the ground. Bring alternating knees up to your chest as if climbing a steep mountain. Move as fast as possible while keeping your hips low. 45seconds

JUMP FREE BURPEES:

Move: Stand tall with feet hip-width apart, arms extended overhead, Push hips back and bend knees to lower into a squat. Place hands on the floor and quickly walk feet back into a full plank position. Immediately lower into a pushup. Press up, walk feet back into squat, and return to standing, reaching arms overhead. Repeat as quickly as possible for 45seconds

KICKING PLANK:

Move: Begin in a full plank position with feet hip-width apart, then roll over and quickly kick right leg to the left, as left hand reaches toward right foot and torso rotates to the right, pivoting on left foot. Return to start (rotate back to full plank) and repeat on the other side. Continue alternating sides, moving as quickly as possible for 45 seconds.

TWERK BREAK: (Take a 45 break and twerk)

Move: Bend over with both hands on your right knee, thrusting your hips out, then roll your hips as you wiggle your waist and alternate between the right and left knee in quick successions for 45seconds.

TUCKED TUMMY JUMPS:

Move: Sit on the edge of a sturdy chair or box, leaning back slightly. Suck your tummy in as tightly as possible and bend knees about 90-degrees. Point toes lightly on the floor, and bend elbows and hands in front of shoulders. Quickly lift knees up and lightly tap thighs with hands, sitting upright as you draw legs in. Immediately return to start and repeat as quickly as possible for 45 seconds. Tip: Think 'up' during this movement—try to accent the lift, rather than the lowering, of the legs to work your abs more and help keep your heart rate high.

JUMPING JACKS:

Move: Stand erect, with feet together and arms at your side. Slightly bend your knees, and propel yourself a few inches into the air. While in air, bring your legs out to the side about shoulder width or slightly wider. As you are moving your legs outward, you should raise your arms up over your head; arms should be slightly bent throughout the entire in-air movement. Your feet should land shoulder width or wider as your hands meet above your head with arms slightly bent. As quick as possible, slightly bend your knees, and propel yourself a few inches into the air and repeat the routine without returning to standing position till you have jumped for 45seconds.

JUMP SQUATS:

Move: Stand with feet shoulder width apart, arms at your sides. Bend your knees, keeping them in line with your feet, and sit back into a quarter squat. Perform a small jump, and land back in your squat position. Repeat in quick successions for 45seconds.

PLANKING: (Take a 45seconds planking break)

Move: Lower yourself to a mat, place both your forearms to the ground so that both your elbows and fists are flat to the ground. Your palms should be balled up, and directly underneath your shoulders.
Curl your toes under and engage your abs by tilting your pelvis and sucking in your belly button as far back as possible toward your spine. Straighten your body but keep your neck and spine straight. Imagine that you’re a plank of wood, and that you’re straight as an arrow. Flex your abdominals and squeeze your glutes. These are the two major muscle groups you’ll be working out in this exercise. Hold this position, also known as the plank, until after the burning begins. Keep your eyes on the floor in front of you. Avoid raising your behind. Your body should make a straight line from your heels to the back of your head.

The 7 exercises and 2breaks listed above totals 6.75minutes and is one set of the daily HIIT routine. To complete one full HIIT set, repeat the above 3x to total 20.25minutes.

The excellent thing about HIIT exercises is not only that they can be done anywhere (home, hotel room, office, etc) at anytime (morning, afternoon or night), they are also affordable as you do not need any equipment or personal trainer. HIIT, studies show also that the exercises increase your metabolism and can keep it (your metabolism) boosted for up to 48 hours.

If you are overweight or have been leading an inactive life, starting with HIIT might not be such a good idea as you need to start slowly till you build up your strength, resistance and stamina.

If you have lost most of your belly fat and is interested in exercises that will build up your abs muscles, tomorrow's post is for you as we will discuss and describe abs exercises that firm up the stomach muscles.

I love you for reading

#DIETCHIC