In addition to being bad for your health, a jiggly belly pouch can leave you feeling embarrassed and self-conscious about your appearance. If the thought of running or walking off your muffin top makes you cringe, don't worry; there are plenty of other cardio exercises and activities you can do to burn fat. As you participate in these fat-burning activities, you'll shed weight all over, including on your midsection. Get your body bikini-ready and get healthier in the process with fat-blasting aerobic exercise.
Bike Riding
Cycling is an excellent way to burn fat all over, as well as on your belly. An average 155-pound woman can burn between 400 and 550 calories per hour by cycling 10 to 14 miles per hour. Biking is a flexible form of cardio, allowing you to get your sweat on in front of the TV with a stationary bike, outdoors where you can leave stress behind or at the gym in spin class. A one-hour daily workout will help you lose 1 pound each week and help you get rid of the love handles.
Interval Training
Add interval training to any cardio workout and you'll immediately increase the fat-blasting, calorie-burning potential. You can add intervals to a variety of aerobic workouts, such as swimming, biking or hula hooping. Just alternate four minutes of exercise at your regular pace with one minute of higher-intensity movement. Don't be afraid to sweat. The increase in heart rate during those short spurts helps you burn extra calories even after you finish your workout. Instead of needing one hour to burn 500 calories swimming or biking, interval training helps you do the same in 45 to 50 minutes.
Circuit Training
Circuit training will help you shed fat all over to whittle your middle, while also toning and strengthening your muscles. Talk about a great, all-around workout -- circuit training will help you burn approximately 500 calories per hour. Alternate between your chosen form of cardio, such as jumping jacks, jumping rope, marching in place or jumping on a rebounder. Do cardio for three minutes, and then switch to 45 seconds of strength training. During your strength-training segments, do biceps curls, triceps kickbacks, chest and shoulder presses, standing ab crunches, lunges and squats.
Jump Rope
Depending on your jump-roping speed, you can burn between 500 and 800 calories per hour, making for an effective way to blast fat and lose the belly. Break your jump-roping workout into shorter segments across the day, if it's difficult to find one hour. Tuck your rope into your briefcase to squeeze in 10 minutes of exercise at work. Use your jump rope outside or at home. Jump or skip over the rope, staying in one place or moving about as space allows, to get that midriff you don't mind baring.
References
- American Coucil on Exercise: Why is the Concept of Spot Reduction Considered a Myth?
- Centers for Disease Control and Prevention: Physical Activity
- Bike Radar.com: How to Lose Weight Cycling
- Mayo Clinic: Rev Up Your Workout with Interval Training
- University of New Mexico: The Fitness Professional's Complete Guide to Circuits and Intervals
- Fitness Magazine: Hula Hoop and Jump Rope Your Way Thin
- NutriStrategy.com: Calories Burned During Exercise
Resources
Writer Bio
Mary Ylisela is a former teacher with a Bachelor of Arts in elementary education and mathematics. She has been a writer since 1996, specializing in business, fitness and education. Prior to teaching, Ylisela worked as a certified fitness instructor and a small-business owner.