I want you to forget what every trainer has told you about exercising specifically to target belly fat. You’ll learn why the old equation of calories in versus calories out — creating a deficit in calories to lose weight — simply doesn’t take enough into account.
Often when we think of a workout, we envision a gym or personal trainers or running mindlessly on the road. While all of these have their place, what I am about to share with you is scientifically the fastest way to burn off belly fat. Exercising in short bursts of activity — known as high-intensity interval training(HIIT) — actually allows you to exercise less while burning more fat than regular workouts!
How to Exercise
So here’s what your HIIT routine will look like: you’ll be alternating between two moves for 20 minutes, three days a week. After a three-minute warm-up of your choice, you’ll do a high-intensity move for eight seconds, then an active-recovery move for 12 seconds, repeating for a full 20 minutes with no break. Follow this with a three-minute cool down, and that’s it — you’re done! Your body will be burning fat for hours and hours to come.
Your eight-second intervals are high-intensity, full-body moves designed to get your heart pumping. These are explosive movements that you’ll be able to sustain for only a short time before moving on to the 12-second active-recovery exercise. In active recovery, you’ll be focusing on strength and endurance as opposed to cardio. Your heart rate should drop a bit so you can catch your breath, but you should still be working hard rather than resting. It will be tough, but this is your chance to spur your body to open up the fat-burning floodgates!
Here are six options for your 8- and 12-second intervals you can combine to create a simple, at-home routine.