In addition to whatever weekly exercise routine you may already have in place, be sure to to stick to a system of interval training – cycling between low- and high-intensity workouts. This will help you lose belly fat quickly because such exercises not only burn high amounts of calories, they also stimulate growth hormones, leading to a more efficient metabolism.
Being able to properly and safely meet the challenge interval training provides will take some preparation. if you are already able to jog 30-45 minutes at a steady pace, you can skip ahead to the Level I routine. If not, here’s how to get ready:
To begin to lose belly fat quick, start off with at least four 10-minute walks and/or jogs per week.
Working at your own pace, gradually increase the duration of these jogs until you are able to run 30-45 minutes at a steady pace. Depending on how much cardio experience you have, this may take some time, but keep at it and don’t get discouraged.
How to Lose Belly Fat Quick – Level I:
1 – Start off with some warm-ups; walk or jog for two or three minutes, five at the most.
2 – One minute of jogging.
3 – One minute sprinting.
4 – One minute jogging.
5 – One minute walking.
6 – Repeat 2-5 until you’ve been going for 20 minutes, not counting your warm-up.
7 – Cool down and stretch.
Don’t feel as if you absolutely have to jog before and after the sprinting interval – the jogging sections are meant to be a relative cool-down period and can be substituted with walks for two minutes. Jogging is mentioned by default because it’s generally more natural for one to go from the moderate pace it provides to the maximum intensity of the sprint rather than diving into the sprint from the low-intensity walk. Either configuration will help you lose belly fat quickly and you shouldn’t be afraid to improvise a little bit.
Tracking your heart rate during these exercises should help you determine whether the exercise is doing what it should, or whether you need to adjust. Subtract your age from 220 – if your heart rate is 80-90% of that number during the sprint and 60% in the cool-down sections, you’re on target.
How to Lose Belly Fat Quick – Level II:
1 – 2-5 minutes warm-up as in Level I
2 – 1 minute jogging.
3 – 30 seconds sprinting.
4 – 1 minute jogging.
5 – 30 seconds sprinting.
6 – Continue to alternate jogging and sprinting for 15 minutes, or 10 sets of each, again excluding your warm-ups from the total count.
7 – Cool down and stretch.
This time around, your heart rate should be 90-95% during the sprints, and 60% or less during the walking/jogging portions. If you’re doing these exercises on a treadmill, you have an opportunity to improve your results by gradually increasing the incline. As with any workout, you should look for ways to increase the challenge once the routine becomes too easy. If that gets to be the case with these workouts, try extending the exercise to thirty minutes.
Completing these sessions three or four times a week with 24 hours between each workout will have you well on your way to a leaner body. Technically, the best time to do these sessions is in the morning, but as long as you’re consistent in your timing, you can choose to do these at any time of day.
