Want to lose visceral fat? Well, you’re certainly not alone. Losing belly fat a.k.a visceral fat is one of the most common fitness goals for people over 40.
Though reducing fat from your stomach can be difficult, it is important that you lose it. Carrying around too much of this type of fat can be quite detrimental to your health.
Excess visceral fat is linked to type 2 diabetes, heart disease, and high cholesterol (1).
Today, we’re going to discuss the best exercises to get rid of visceral fat, the harmful belly fat.
We’ve put together the 5 best exercises that’ll help you lose visceral fat. . Read on to learn more about them.
It is also important to note that exercise alone is not effective at reducing visceral fat—belly fat.
In order to get rid of excess belly fat, you’ll need to make some key changes in your diet, in addition to strength training and doing cardio.
To lose fat, you need to eat a healthy diet with some calorie restrictions.
Our goal is not to spot reduce, but to target the overall fat loss.
On top of it, these exercises will also strengthen your core muscles.
It’s an overall fat loss workout, that’ll also help you shrink away your visceral fat.
If you’re ready to put on your exercise shoes, grab your water bottle, and let’s get started.
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The glutes, quads, and calves are some of the biggest and most powerful muscles in the body. Therefore, an exercise that works all of these muscles, such as the squat, can burn tons of calories and can aid weight loss.
How to Perform
- Start in standing, with your feet spaced hip-width apart and your toes facing forward or slightly out to the sides.
- Next, bend your knees and push your hips backward as you sit down as low as you can (without your heels coming off of the floor).
- Once you’ve reached the bottom of your range, push yourself back into standing by straightening your knees and standing up tall.
- Repeat for 10-15 repetitions, for 2-3 sets per session, 2-3 times per week.
2. Jump Rope
Jumping rope is equal parts taxing and fun. There are endless variations on the classic jump rope motion. Furthermore, this form of cardio will get your heart pumping harder than just about any other exercise in existence!
How to Perform:
- First, you’ll want to select a jump rope of the appropriate length for your body (or cut your rope to size).
- To test your jump rope length, stand on it with one foot and pull the handles up. For beginners, the handles should roughly reach your armpits in this position.
- Now, you’re ready to start jumping!
- The most basic jump rope move is the single hop with both legs.
- To perform this move, turn the rope and jump over it everytime it gets close to your feet. Start by jumping rope for 1 minute, with 30-second breaks, for 10 rounds. You can perform this routine 3 times per week.
- Once you master the basics, you can experiment and create truly awesome jump rope routines!
Burpees are almost universally hated by exercisers. This movement is exhausting, no matter who you are. Best of all, burpees provide a way to get both muscular endurance and a cardiovascular workout in a very small amount of space.
How to Perform:
- Start in standing.
- As quickly as you can, drop into the “up” portion of a push-up position.
- Next, jump your legs forward and return to standing.
- Perform as many burpees as you can in the span of one minute. Then take a break for 30 seconds and repeat for 5 rounds.
- Perform this workout 2-3 times per week.
4. Mountain Climbers
Much like burpees, mountain climbers allow for a great muscular endurance workout as well as a cardiovascular workout. This exercise burns loads of calories and can leave even the most in shape people gasping for air.
How to Perform:
- Place your hands and feet on the floor in the “up” phase of a push-up.
- Next, bring your right knee to your chest as quickly as you can.
- Then, return your right foot to the starting position as you simultaneously bring your left knee to your chest.
- Continue to alternate in this pattern as fast as you can for 1 minute. Then, take a 30-second break. Repeat this pattern for 10 rounds, 2-3 times per week.
When you hear the term sprints, you may think I’m exclusively referring to running sprints. Rather, sprints can be performed on a bike, in a pool, and in a variety of other ways. Be sure to warm up before performing this exercise, as it is extremely taxing on the body and heart.
How to Perform:
- Pick a distance and/or time in which you will sprint.
- Perform the movement for the duration of that distance or time period, then stop and rest for at least one minute.
- Repeat this pattern for 10 rounds, 2-3 times per week.