Most of us dream of a magical solution that requires minimal time and effort when sculpting a more defined midsection. Unfortunately, there is no such a quick fix. But on the flip side, incorporating targeted exercises into your routine can shrink your gut without spending hours at the gym. Second Jarrod Nobbe, CPTa certified personal trainer with Garage Gym Reviews (who he chatted with ETNT to share his best belly-burning exercises), you can get noticeable results in minimal time. Today we’re here to share seven belly fat burning exercises you can do in 10 minutes or less.
Doing exercises to tighten your gut offers a multitude of benefits beyond just a slimmer waist. For example, these exercises target and strengthen your core muscles, including your abs, obliques, and lower back muscles. Additionally, having a solid core can increase overall stability and posture, reducing the risk of injury and improving athletic performance, explains Harvard Health Publishing. Additionally, a 2021 study found that performing regular core exercises can help improve digestion and gut health by stimulating the muscles surrounding the digestive organs, resulting in more efficient breakdown and absorption of nutrients.
Combined with a healthy diet and active lifestyle, these gut-reducing exercises will help you sculpt a more defined waistline and boost your confidence. So read on for seven effective belly fat burning exercises that will fire up your core. (And when you’re done, check out the 5 Minute Daily Workout for Women to Melt Hanging Belly Fat.)
Grab a medicine ball and get ready to blast away that belly fat. This exercise activates your core muscles while providing an excellent cardio element.
“Stand with feet shoulder-width apart and hold a medicine ball in both hands. Lift the ball over your head and fully extend your arms. Next, engage your core as you forcefully slam the medicine ball toward the floor by in front of you, allowing your arms to extend as you do so,” Nobbe instructs. Repeat this explosive movement for four sets of 10 to 15 reps, focusing on engaging your abs and using your entire body to generate power.
Squat jumps are excellent for burning calories and sculpting the lower body. This dynamic movement will target your core as you work your quads, hamstrings and glutes. “If you’re looking to burn calories, the squat jump is a great option that does double duty of strengthening your lower body at the same time,” says Nobbe.
Start in a squat position with your feet shoulder-width apart. Lower yourself into a deep squat, then explosively jump up, extending your arms overhead. Land softly in the squat position and repeat for four sets of 10 to 12 repetitions.
V-ups are effective for targeting your abs and strengthening your core.
“Lie down on a mat or flat surface with your legs extended and your arms extended overhead, resting on the floor,” Nobbe instructs. “Engage your abs to lift your legs and upper body off the floor at the same time, keeping them straight the entire time and reaching your hands towards your toes. This should get your body to create a ‘V’ shape. Contract your abs in the upper range of motion, then slowly lower your torso and legs back to the starting position.Perform three to four sets of 15 repetitions for a solid belly blast.
Unleash your inner fighter and melt your core with shadow boxing. This high-intensity cardio exercise helps you burn calories and engages your core as you twist and turn.
Stand with your feet shoulder-width apart, fists clenched, and start throwing punches in the air as if you’re fighting an imaginary opponent. Incorporate punches like jabs, hooks, and uppercuts while keeping the intensity high for a minute or two.
“Shadow boxing is a great way to burn calories,” says Nobbe. “While learning the punches and combinations may require a tutorial or two, this go-anywhere move is a handy calorie burner that also helps with coordination.”
Sprinting is a great way to boost your metabolism and burn fat, including that pesky gut. Find an open space or go to a trail and sprint as fast as you can for 30 seconds. Pause for 30 seconds, then repeat for five to seven sprints. The short bursts of intense effort during sprints engage your abdominal muscles and help you shed excess fat, all while improving your cardiovascular fitness. In addition to the fat-burning benefits, a 2018 study found that sprinting can also improve overall running performance to help you run longer to burn more calories in the end.
“Sprinting helps build lower body muscle, cardiovascular strength, and upper body if you get your arms involved. Your form is important here, but the nuances of a perfect sprint are easy to find on just about any site Running web or forum,” says Nobbe.
“The rowing machine has long been a go-to cardio option for cross-training athletes, and that’s because it packs a serious cardio punch without straining your joints,” explains Nobbe. “Rowing burns a lot of calories, and pre-planned workouts are widely available online. If you only have 10 minutes, opting for a sprint workout would be the way to go.” Rowing is a low-impact, full-body exercise that targets your core muscles and increases your cardio.
Jumping rope isn’t just for kids; it is one of the best exercises to burn belly fat and burn calories.
“There’s no need to jump high when you’re only jumping rope about an inch or two off the ground, depending on your rope and your style of jumping rope,” says Nobbe. “Also, maintain good posture while jumping rope. Your spine should be neutral, shoulders back, and looking straight ahead to keep your neck in a neutral position. Make sure you keep your knees slightly bent to avoid overloading your joints .” He tries to jump for 30 seconds, followed by 30 seconds of rest. Repeat this circuit for 5-10 minutes.
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