We all know that belly fat is easy to put on and get rid of. Whether you’ve tried sit-ups or jogging (or both), you may despair at the lack of results. You need to focus on a combination of burning calories and building muscle. Enter high-intensity interval training (HIIT). High-intensity training provides one of the best exercise solutions for burning belly fat. With this style of training, you get the best of both worlds. We’ve put together five simple at-home exercises to lose belly fat using this style of training. So whether you’re in your house, on your back deck, or even in your front yard, these moves are a great option for when you don’t want to be in the gym.
Performing resistance exercises allows you to target specific muscle groups, providing strength and stimulating muscle building, especially early in fitness training. The immediate metabolism boost from exercise, combined with the long-term benefits of increased muscle mass, really checks all the necessary boxes for a great fat burning routine.
Perform each of the following exercises for 5 to 10 repetitions, rest briefly, and then do the next set of exercise. Progress through all five exercises, rest for one minute, and then repeat three to five times. Keep reading, and next, check out 5 simple at-home exercises to stay in top shape.
Squats are arguably the greatest lower body exercise. Adding a jump increases the power requirement and adds intensity without additional weight. If the squat jump is too difficult, the standard squat is also fine.
To perform a squat, stand with your feet hip-width apart. Take a half squat by bending your knees and hips. It quickly explodes to the top, clearing the floor. Deepen the descent by bending the knees and hips into a half-squat position. It goes off right on the next iteration. Repeat for the target rep.
Pushups are excellent for shoulder, chest, triceps and core strength. You can do explosive push-ups by cleaning the floor with each repetition, but regular push-ups are usually intense enough.
To perform push-ups, start in a plank position with your hands under your shoulders. Lower your chest to the floor by bending your elbows. Press through the floor to return to the starting position. Repeat for the target rep.
Related: Simple at-home exercises to boost your metabolism, says trainer
V-ups are an intense core exercise that hits multiple muscles in your core and thighs.
To perform V-ups, start by sitting on the floor. Extend your legs and bend back, keeping your back about six inches off the ground. Engage your core, lift your legs and torso, and extend your toes. Return to the starting position. Repeat for the target rep.
Next on our list of simple at-home exercises to get rid of belly fat is the Burpee. It is a full body exercise that provides an excellent metabolic boost.
To perform a burpee, start by standing with your feet hip-width apart. Explosively lower into plank position. Quickly jump your feet forward and back under your hips. Move up with jump and reach up. Grab the drop and drop immediately on the next repetition. Repeat for the target rep.
Split jumps are an excellent intense exercise that hits the gluteals, quads, and hamstrings. To perform split jumps, start by standing with your feet hip-width apart. Step back into the lunge position. Quickly jump off a lunge and switch feet in mid-air, landing in a lunge with the opposite foot forward. Repeat on both sides for your target reps.