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The Leading Cardio Exercises That Melt Belly Fat Quick, Trainer Says

Increasing the intensity and mixing it up is key.
FACT CHECKED BY Alexa Mellardo

Having extra belly fat is tough to deal with and even tougher to lose. If a major fitness goal of yours is to get rid of belly fat, then you need to make sure you're doing several things right. First off, maintaining a healthy diet while at a calorie deficit is crucial, including eating healthy carbs. According to Cleveland Clinic, you'll want to stay away from processed carbs and choose complex carbs, such as brown rice, beans, 100% whole grain pasta, and whole grain bread. Be sure to get enough sleep to improve your immune system, productivity, and spirits. Limit your consumption of alcohol, since heaving drinking can increase belly fat. Try to cut down on your stress level, since cortisol (your stress hormone) can promote extra weight. Be sure to get in strength training regularly, and last but certainly not least, get in your cardio exercises, and you will melt belly fat fast.

Although diet and strength training are both extremely important in order to reach your goal, doing the right types of cardio will be very beneficial for you along the way to melt belly fat fast. Most people who do cardio only focus on slow, steady-state for long periods of time. Although it may be good for general activity and heart health, it's important to increase the intensity and mix it up when you're attempting to burn belly fat. If you're doing the same cardio routine at the same pace and distance, your body adapts to it and ends up becoming more efficient at the activity. When this happens, your end up burning fewer calories than you usually do for the same amount of work, which is why most people who only do the same cardio have so much trouble losing fat.

According to Cleveland Clinic, a combined approach of exercise, incorporating cardio for a minimum of 1 ½ hours each week combined with strength training, is integral in losing belly fat. Cardio provides the metabolism boost you need while you are exercising and continues to work for a bit after.

In order you jumpstart your fat loss, I recommend mixing in higher intensity cardio activities, such as interval work. For intervals, you can mix it in between your strength training sessions or as a stand-alone activity on your non-training days. Incorporate the following cardio exercises into your routine to melt belly fat, and next, check out The 6 Best Exercises for Strong and Toned Arms in 2022, Trainer Says.

Rower Intervals

fit man using a rowing machine to melt belly fat fast

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. Repeat for 5 rounds total.

Related: Speed Up Belly Fat Loss In Your 50s With These Exercises, Trainer Says

Stair Climber

woman close-up using stair climber at gym to melt belly fat fast

Start by hopping on the stair climber, turn it on, and begin climbing. If you're a first-timer, go at a comfortable pace you can maintain for at least 15 to 20 minutes. Once you've built up more endurance (or if you're a bit more of an intermediate), you can crank up the speed or climb for at least 30 minutes.

Related: Shrink Belly Fat Faster With These 5 Exercises, Trainer Says

Bike Sprints

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

First, you'll want to get properly warmed up by cruising at a comfortable pace for 2 minutes. Once you're ready, begin sprinting as hard as you can for 15 to 20 seconds. Once you've sprinted, cruise at a slow pace for 20 to 40 seconds, then repeat again for 6 to 10 rounds.

Sled Push

sled push exercise in gym on turf

If you have access to a sled at your gym, start by loading it with a lightweight (one 45-pound weight if there's only one slot or two 25-pound weights if there are two). If you're new to the exercise, grip the sled high on the handles with your arms extended. Push the sled 20 to 40 yards one way, then back, with your body at a 45-degree angle to the bars at all times. Keep your eyes on the ground as you push. Rest for 2 to 5 minutes before performing another set, aiming for 3 to 5 sets of 20 to 40 yards each.

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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