Cardio Training to Lose Belly Fat Without Going to the Gym

Jogging is a cardio workout you can do without going to the gym.

Jogging is a cardio workout you can do without going to the gym.

Losing belly fat is a primary concern for many people who are overweight, and for good reason. According to the Mayo Clinic, excess fat around the abdomen increases your risk of heart disease, stroke, sleep apnea and Type 2 diabetes. Cardiovascular exercise is the best way to burn calories, which leads to full-body fat loss. If you don't have the time or desire to go to the gym, try interval training, in which you alternate walking, jogging and strength-training moves.

Interval training

Walk at your usual pace for three minutes to warm up. You shouldn't feel like you're getting winded.

Increase your pace for three minutes. By the end of the three minutes, you should be breathing heavily, but not panting.

Slow down again for one minute, walking at your usual pace.

Walk briskly or jog for one minute.

Do 30 seconds of pushups, a strength-training move which uses your body weight for resistance. If your upper-body strength allows, perform pushups in the traditional way, with your arms extended, your shoulders in line with your wrists and your legs fully extended, balancing on the balls of your feet. If you're still building up to a full pushup, rest on your knees instead of the balls of your feet.

Repeat Steps 2 through 4.

Perform 30 seconds of squats. Bend your knees slightly and keep your feet hip-width apart. Extend your arms in front of you. Lower your hips as if you're sitting on a chair, then stand up again and repeat.

Repeat Steps 2 through 7 for a total of 30 minutes.

Walk at an easy pace for five minutes to cool down.

 

About the Author

Neville Smithson did his undergraduate work at Hampshire College and earned an MFA in creative writing at the University of Cincinnati. Having had a change of heart about his passions, Smithson is now back in Massachusetts, where he enrolled in a combined MA/PhD physical therapy program.

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