How to Burn Stomach Fat During Workouts

Strength-training reduces body fat.
i Digital Vision./Digital Vision/Getty Images

According to a study by the Mayo Clinic, belly fat, even in people of normal weight, increases the risk of premature death from cardiovascular and other causes. Therefore, reducing stomach fat is important for overall health. Unfortunately, you cannot burn fat on just one part of your body by selecting exercises that use the underlying muscles. The only way to burn stomach fat is to burn overall fat on your entire body.

Step 1

Work out on a three-day cycle in which you do upper body and back strength-training on day one, lower body and abs strength-training on day two and cardio on day three.

Step 2

Perform one to three sets of eight to 12 repetitions each of strength exercises for all major muscle groups in both pushing and pulling directions. For maximum fat burn on strength-training days, start with a 10-minute cardio workout, and then organize strength exercises as a circuit with one- to three-minute intervals of cardio, such as running in place or jumping, between strength exercises to keep your heart rate high.

Step 3

Perform high-intensity cardio intervals for increased fat burn. This can be done by running or biking or on cardio machines at a gym. After your 10-minute warmup, alternate between one-minute at high intensity and two-minute recoveries for at least 15minutes; the longer you go, the more fat you burn.

the nest

×