Best Cardio Exercises to Burn Belly Fat adopted by Celebrity Trainers

 Best Exercises to Burn Belly Fat

It’s estimated that half of all American adults attempt to lose weight every year. As soon as people look for losing weight, one of the first things that come to mind is getting a totally toned and taut tummy. After all, who doesn't want to be able to slip into a pair of jeans without having to deal with apple belly? Losing belly fat is a sure shot way to improve your overall health: Studies have proved that a larger waist size to heart disease, diabetes, and even Hypertension. Smartly selected workouts and exercises greatly aid intelligent dieting and are successfully used by those looking to shed extra weight which is sustainable. In addition, exercises greatly benefit in many other ways i.e., Improved mood, toning of muscles, stronger bones and reduces the risk of other illnesses.  

However, doing hundreds of crunches every day isn't the best way to lose belly fat. In fact, exercises that promote spot reduction are a myth, in fact properly selected full-body exercises are best suited for overall fitness as well as a proportionate reduction in belly fat.

 

Here are few intelligently selected exercises suggested by famous Body Trainers that have proved extremely beneficial.

Burpees

A burpee is essentially a two-part exercise: a push-up followed by a leap in the air. Doing several burpees in a row can be tiring, but this versatile exercise may be worth the payoff, especially if you’re looking for a way to build strength and endurance, while burning calories, and boosting your cardio fitness.

How to do burpees: Stand with your feet shoulder-distance apart and send your hips back as you lower your body toward the ground in a low squat. Then, place your hands right outside of your feet and hop your feet back, allowing your chest to touch the floor. Push your hands against the floor to lift your body up into a plank and then jump your feet just outside of your hands. With your weight in your heels, jump explosively into the air with your arms overhead.

Mountain Climbers

The Mountain Climber is a bodyweight exercise that serves as a great full-body workout. This plyometric plank movement does it all: increases core strength, defines the shoulders, chest and upper back, works the quads and glutes -- all while raising the heart rate.

How to do mountain climbers: Get into a high-plank position with your wrists directly under your shoulders. Keep your core tight, drawing your belly button in toward your spine. Drive your right knee toward your chest and then bring it back to plank. Then, drive your left knee toward your chest and bring it back. Continue to alternate sides.

Turkish Get-Up

 

This whole-body exercise is almost 200-year-old Turkish workout which is done with a kettlebell or dumbbells or even with sandbags, and it's a favorite of Hollywood celebrity trainers. It is considered to be one of the most effective full-body conditioning working simultaneously on the Shoulder, Obliques and abdominal Muscles, Gluteal with vigorous positive trust on belly fat.

To do a Turkish get-up, hold one kettlebell by the handle with both hands, lie on your side in a fetal position. Roll onto your back and press the kettlebell up toward the ceiling with both hands until the weight is stable on one loaded side. Release your free arm and free leg to a 45-degree angle with your palm facing down. Slide the heel of the loaded side closer to your butt to firmly grip the floor.

Pushing through the foot on the floor, punch the kettlebell up with the loaded arm and roll onto your free forearm. Don't shrug your shoulder toward your ear with the supporting side. Be sure to keep your chest wide open. Straighten the elbow on the ground and lift yourself up to a seated position. Weave your front leg through to the back. To protect your knees, your shin on the back leg should be perpendicular to your shin on the front leg.

Perfectly align your arms: wrist over the elbow, shoulder over elbow over the wrist. Raise your torso to make your upper body erect. Swivel your back knee so that your back shin is parallel with your front shin. Get a grip on the floor with your back toes, then take a deep breath, and stand up.

Medicine Ball Burpees

 

This explosive move works the muscles of your legs, chest, arms, and shoulders.  

Medicine ball burpees are done by Standing with your feet shoulder-distance apart, hold a medicine ball with both hands. Extend the ball up overhead, then slam the ball down on the ground as hard as you can, hinging over and sitting your butt back as you slam. As you hinge over, bend your knees. Place your hands on the ground outside of your feet and jump back into a high plank position. Keep your body in a straight line. Then, jump your feet back towards the outsides of your hands so that you are squatting. Pick up the ball and press it overhead, extending your body and standing tall.

Overhead Medicine Ball Slams

 

Overhead medicine ball slams strengthen your core as it works against gravity. This exercise also tests your endurance, getting your heart rate up each time you pick the ball up and bring it overhead. To get the most out of this exercise, be sure to use a heavy weighted ball.

How to do overhead medicine ball slams: Standing tall with your feet hip-width apart, hold a medicine ball with both hands. Reach both arms overhead, fully extending your body. Slam the ball forward and down toward the ground. Extend your arms toward the ground as you slam and don’t be afraid to bend your knees as you hinge over. Squat to pick the ball up and then stand back up.

Side-to-Side Medicine Ball Slams

Medicine ball slams are a dynamic, explosive, and highly metabolic exercise that does not simply target one muscle group but on the whole body surface, the obliques, hamstrings, quads, biceps, and shoulders. “But as time goes on and fatigue sets in, nearly every other muscle in the body, in one way or another, may become involved as a secondary mover which makes this a total gut blaster. Doing side-to-side ball slams versus overhead slams incorporates more oblique ab work.

To-Do Side to Side Medicine Ball Slams, stand with your feet hip-width apart and hold the ball overhead. Rotate to the left and bounce the ball off the ground, pivoting your feet and bending your knees slightly. Catch the ball and quickly reverse the motion to bring the ball back to overhead, then immediately repeat to the right. That's one rep. Do 10 on each side.

Sprawls

The Sprawl is really about dropping quickly and popping up quickly. The sprawl is basically a burpee with extra effort. It is a  full-body exercise that works on as many muscles as possible and burns calories while shaping and toning upper- and lower-body, especially your abs.

Do a sprawl by standing with your feet shoulder-distance apart, squat down, and place your hands on the ground. Jump your feet back to a plank and lower your body to touch the ground. Push yourself up to a plank and then jump your feet outside of your hands into a squat. Stand back up. That’s one rep. If you want to burn even more calories, add a jump between each sprawl.

Sprawls

The Sprawl is really about dropping quickly and popping up quickly. The sprawl is basically a burpee with extra effort. It is a  full-body exercise that works on as many muscles as possible and burns calories while shaping and toning upper- and lower-body, especially your abs.

Do a sprawl by standing with your feet shoulder-distance apart, squat down and place your hands on the ground. Jump your feet back to a plank and lower your body to touch the ground. Push yourself up to a plank and then jump your feet outside of your hands into a squat. Stand back up. That’s one rep. “If you want to burn even more calories, add a jump between each sprawl,” Braganza adds.

 

Russian Twists

The Russian twist is a core exercise that improves oblique strength. The move, typically performed with a medicine ball or plate, involves rotating your torso from side to side while holding a sit-up position with your feet off the ground.

How to do Russian twists:- Sit up tall on the floor with your knees bent and feet off the ground. Hold a medicine ball with your hands at chest height. Lean backward with a long, tall spine, holding your torso at a 45-degree angle and keeping your arms a few inches away from your chest. From here, turn your torso to the right, pause and squeeze your right oblique muscles, then turn your torso to the left and pause to squeeze your left oblique muscles. The movement should come from your ribs and not your arms.

 

BOSU Ball Planks

You know that your cardio sessions are crucial when it comes to burning the layer of fat sitting on top of your abdominal muscles. But it's still important to work those abs even as you're trying to shed fat.

 BOSU tests your balance, when your body tries to find control as your balance is challenged, your abs, obliques, and deep transverse abdominal muscles are activated. Strengthening these core muscles also helps increase your metabolism, ultimately helping you to burn more calories and fat.

To do BOSU ball planks, flip a BOSU ball on its rubber side and hold onto the edges of the flat surface with both hands, about shoulder distance apart. Hold the plank for 30 to 45 seconds, increasing the time as you get stronger.

Running on an Incline

Running at an incline rather than on a flat surface has been shown to increase total calorie burn by as much as 50 percent. Whether you're outside on a hill or at the gym on an inclined treadmill, start out walking for five to 10 minutes, your heart rate will go up y quickly as you pick up your pace. You can perform running on an incline even on a treadmill. Keep Increasing  the incline after 5 to 7 minutes at one incline and decrease incline and walk for another 5 to 7 minutes. The total time can be increased gradually to get better results.

Rowing Machine

 Just because you may not have access to open water, it doesn't mean you can't get this fat-blasting workout benefit. Use the Rowing Machine in your Gym and make this fat-blasting cardio workout into your gym routine. Not only does using a rowing machine get your heart rate way up, which helps you blast calories and burn fat, but it also works muscles in your legs, core, arms, shoulders, and back.

Try this 4-minute rowing circuit by starting with 20 seconds of rowing followed by 10 seconds of rest. Look at how many meters you traveled in that time. Repeat eight to ten times, trying to beat your distance each time i.e., rowing faster each time than earlier. When you're finished with this four-minute circuit, row a fast 500 meters and note how long it takes you.

HIIT – High-Interval Intensive Training

Workouts that alternate between short, but intense, bursts of exercise  and less intense active recovery, have been shown to be more effective for heart health, fat loss, and strength gain than traditional cardio and strength training. And the kicker? You get all those results in less time.

Compared to longer stretches of moderate-intensity running, cycling, or other aerobic exercises, studies show that HIIT improves cardio fitness nearly twice as much among people with heart disease. In terms of strength improvements in the body, not only have HIIT workouts proven to yield as much strength gain as more traditional resistance training in a shorter amount of time, but in some cases, there were also greater improvements in strength compared to traditional resistance training. If your goal is to lose weight, research shows that HIIT workouts may outperform traditional cardio when it comes to fat loss. This is because HIIT workouts can increase fat burning and energy expenditure for hours after exercise.

HIIT workout: After a 10-minute warm-up, spend 30 seconds doing as many reps as possible of squats, push-ups, kettlebell swings, or single-arm rows. Then, rest for 30 seconds and do a different exercise for another 30 seconds. Continue for 10 rounds. Choose any of your favorite exercises—just make sure you alternate between exercises that work different muscle groups, which will help certain muscles recover while you work others.

Walking

Yes, you read that right. Simply walking can go a long way toward helping you shed belly fat.

Taking a walk is also a good way to get some exercise. And while it’s perfectly fine to keep them easy and ambling, especially if they’re primarily for fresh air or mental-health purposes, there are also plenty of ways to make them hard enough that it will feel like a moderate to an intense workout.

45 to 60 minutes of brisk walking every day can do wonders for your metabolism, It ensures that you don't over-train, which can lead to an over-production of cortisol, a stress hormone that's been shown to contribute to belly fat.

If your walking workout helps you unwind after a stressful day or work through emotions that might otherwise stress you out, there's a chance it'll help you lower cortisol levels, which in turn can keep belly fat in check.

Brisk walking is an effective way to drop pounds—including the belly fat that's hiding your abdominal muscles. 45 to 60 minutes of brisk walking a day can result in half a kilogram of fat loss a week.

Swimming

Swimming is a fun way to lose weight and get in shape. A health study estimates that a 70-kg person burns approximately 233 calories per half-hour of swimming.

 Your swimming style affects how many calories you burn. A 70-kg person burns 298 calories doing the backstroke, 372 calories doing breaststroke, 409 calories doing butterfly, and 372 calories treading water.

One 12-week study in 24 middle-aged women found that swimming for 60 minutes 3 times per week significantly reduced body fat, improved flexibility, and reduced several heart disease risk factors, including high total cholesterol and blood triglycerides 

Another advantage of swimming is its low-impact nature, meaning that it’s easier on your joints. This makes it a great option for people who have injuries or joint pain.

Summary

Out of the fourteen cardio or aerobic exercises recommended, one may select some or all of them depending on their individual target of fat Reduction, Time available at their disposal and the convenience or availability of resources nearby such as Gym, walking Track or Swimming pool etc. However, you need strong determination and will to Lose unwanted fat.

Get at least 180 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week, or a combination of moderate and vigorous activity. The guidelines suggest that you spread out this exercise during the course of a week. Greater amounts of exercise will provide even greater health benefits. But even small amounts of physical activity are helpful. Being active for short periods of time throughout the day can add up to provide health benefits.

Moderate aerobic exercise includes activities such as brisk walking, swimming, and mowing the lawn. Vigorous aerobic exercise includes activities such as running and aerobic dancing. Strength training can include the use of weight machines, your own body weight, resistance tubing, or activities such as rock climbing.

As a general goal, aim for at least 30 minutes of physical activity every day. If you want to lose weight, maintain weight loss, or meet specific fitness goals, you may need to exercise more.

Set a target fat loss in terms of waist circumference reduction per week and Kg loss per week among other health parameters. Start recording your exercises being undertaken, targets over a period of time broken down to weekly or bi-weekly targets, and record progress.  Review them at least once in two weeks to check progress. In case you have not achieved the desired or targeted results, add a few more or adjust the time spent and go on. Never stretch yourself too much. Patience and perseverance are critical in addition to the selection of the right workout to achieve sustainable Results.