A 20-Minute Workout for Belly Fat

A 20-Minute Workout for Belly Fat

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Mix weights and cardio for best results.

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Getting rid of belly fat is training priority No. 1 for many people. Unfortunately, reducing fat just from your midsection by performing abdominal isolation exercises isn't possible -- spot reduction is a myth. You can, however, burn belly fat by training your whole body with an effective 20-minute workout.

General Guidelines

You need both strength training and cardio to burn fat optimally. Lifting weights helps ramp up your metabolism and burns calories, while cardio also burns calories. The strength portion of your workout should revolve around full-body lifts, which give a greater training effect, and you must keep rest intervals short -- no longer than 60 seconds, advises strength coach Josh Henkin. As for cardio, trainer Rachel Cosgrove of Results Fitness in California recommends ditching long, slow steady-state cardio sessions and instead performing high-intensity cardio. Spend 10 minutes on strength work and 10 minutes on cardio.

Strength Portion

Pick four exercises that hit all your major muscle groups -- legs, chest, back, shoulders, arms and core. A sample selection could be lunges, pushups, dumbbell rows and overhead presses, or deadlifts, pullups, dips and squats. Perform 10 to 15 repetitions on each, resting only as long as it takes to move to the next exercise. When you've completed exercise No. 4, rest for 30 to 60 seconds and go again. The weights should be challenging, but not so heavy that your form breaks down. Keep going until the 10 minutes is up.

Cardio Portion

Pick any cardio machine -- the treadmill, rower, elliptical, bike or stepper. Go at a moderate pace for 45 seconds, then increase the resistance, or the speed if you're on a treadmill, and work at maximum intensity for 15 seconds. Repeat this 10 times. If you're training at home or outside, you could substitute in sprints instead, or jump rope, swing a kettlebell or perform high-intensity body weight moves such as burpees in place of the 15-second maximum effort. Jog on the spot for 45 seconds in between.


Include a five-minute warmup and five-minute cool-down along with the 20 minutes of training. Your warmup should be light cardio, plus one round of your weights circuit, but with only 50 percent of the weights you're planning on using for the main workout. For the cool-down, carry on with your cardio but at a low intensity, then perform stretches for your whole body. Perform this workout on alternate days and aim to increase your weights, sets or reps on the weights and your speed and intensity on the cardio. Burning belly fat also requires a calorie-controlled diet, so lower your calorie intake and aim to lose around 1 to 2 pounds per week, basing your diet around nutritious whole foods such as lean proteins, whole grains, vegetables, fruits, nuts and healthy oils.


  1. Langley

    I congratulate, it seems brilliant idea to me is

  2. Tye

    Better impossible!

  3. Sakasa

    Let us not delude ourselves on this point.

  4. Bazahn

    Bravo, your thought is very good

  5. Tauran

    This version is deprecated

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