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The 3 Best Cardio Exercises To Lose "Spare Tire" Fat Fast, Trainer Says

Get ready to torch calories and lose spare tire fat with these exercises.
FACT CHECKED BY Alexa Mellardo

One of the most frustrating areas where the body stores fat is in the belly, aka the "spare tire." If you want to burn belly fat, you need to focus on nailing the basics on a regular basis: eating a healthy diet high in protein while at a calorie deficit, strength training regularly, and getting in conditioning work. Although steady-state cardio is good and necessary as part of a well-rounded fitness program, you also need to be doing it at a higher intensity to lose spare tire fat fast.

I recommend adding high-intensity interval training (HIIT) into your routine—especially since it burns more calories than other types of physical activity and enhances your metabolism post-workout. Just a heads up, HIIT can be very challenging and demanding on the body, so I recommend easing your way into it and starting off with just 2 to 3 sessions per week, either as a standalone workout or at the end of your strength training sessions. Get ready to torch those calories and lose spare tire fat real quick.

Here are the best three cardio exercises for you to do which will help you lose spare tire fat fast. Check them out below, and next, be sure to read The 6 Best Exercises for Strong and Toned Arms in 2022, Trainer Says.

Air Bike Sprints

air bike sprints
Tim Liu, C.S.C.S.

Hop on an air bike at your gym (AssaultBike, Rogue Echo, Schwinn Airdyne, etc.), and grab the handles. You can start with a simple interval workout by sprinting for 10 to 15 seconds, then cruising at a lower intensity for 30 to 40 seconds, and repeating for a total of 10 to 15 minutes.

Related: The Worst Exercise Mistakes When You're Trying To Burn Belly Fat, Trainer Says

Rower Intervals

rowing row machine
Tim Liu, C.S.C.S.

Hop on a rower, and warm up for a minute or two. Once you're warmed up, sprint hard for 60 seconds, and see how many meters you can row in that timeframe. Rest for 3 to 5 minutes afterward, then do another 60-second round, trying to match the same distance as your first sprint. Rinse and repeat for 5 rounds total.

Related: 5 Best Strength Training Exercises To Get Rid Of Jiggly Thighs, Trainer Says

Treadmill Sprints

incline treadmill run
Tim Liu, C.S.C.S.

Start this exercise by standing with your legs outside of the belt and setting your treadmill to a 10% incline and the speed a little higher than your typical jog pace. Once the incline and speed are set, hop on, and sprint hard for 30 seconds.

Once you've sprinted for 30 seconds, grab the handles on the side, and carefully jump back onto the stable non-moving part of the treadmill. Rest for 30 seconds, and then repeat this workout for 10 rounds.

For more…

couple performing side planks on rooftop

For more fitness inspiration, check out The 3 Best Floor Exercises To Shrink Belly Fat Fast, Trainer Says and The Best Cardio Exercises To Get A Lean Body Fast—Without Equipment.

Tim Liu, C.S.C.S.
Tim Liu, CSCS, is an online fitness and nutrition coach based in Los Angeles Read more about Tim
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