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Lose Fat in Your Waistline With These 5 Cardio Tricks, Trainer Says

Let's face it: It's your party, and belly fat is just not on the guest list. Frustration will get you nowhere, but getting started with these five cardio tricks will help you lose fat in your waistline. This is a common fitness goal, but you will have to be consistent with switching your diet up to include lots of lean protein and veggies. You'll also have to include strength training and cardio in your weekly routine.

Cardio is a great way to not only improve your heart health, but it will also help you stay active and burn away unwanted calories. (Yes, please!) If your goal is fat loss, then an efficient step is to incorporate aerobic exercise as well into your regimen. Many people mean well but don't choose the right cardio exercise at the appropriate intensity they need to get the job done and meet their fat loss goals. In some cases, they may be doing cardio on a regular basis, but need an extra boost to break through a current plateau they've hit.

Without further ado, let's get started on your journey to lose fat in your waistline. Here are the cardio tricks that will help you do just that. Read on to learn more, and next up, don't miss The 6 Best Exercises for Strong and Toned Arms in 2022, Trainer Says.

Warm up with plyometrics

man doing jump squat, exercise to lose fat in your waistline

One of the best ways to get your body used to handling more work before your training session begins is to warm up with plyometric movements. These explosive movements will awaken your central nervous system (CNS) and provide your body with more power, which will allow you to recruit more muscle fibers. This will give you a better cardio workout and burn more calories.

Here are two exercises you can include pre-cardio:

Jump Squat

Start your Jump Squat by placing your legs about hip-width distance apart. Keep your core tight, and throw your arms and hips back at the same time. Swing your arms forward, and jump up as high as you can. Land softly into a half squat before jumping again. Complete 3 sets of 10 reps.

Jumping Lunges

Begin Jumping Lunges in a split-squat position. Jump up as high as you can, and switch legs so you land with the alternating leg. Land softly with your knee tracking straight before jumping up and switching again. Perform 10 reps on each leg.

Related: Get Rid of a Pot Belly in Your 50s With This 10-Minute Workout, Trainer Says

Increase the incline

closeup woman walking on treadmill incline to lose fat in your waistline

If you're used to walking or running on the treadmill at a flat or 0-degree incline, it's time to raise it up a notch. Increasing the incline will force more muscles in your legs, and also your lungs, to work harder. This will also make your body burn more calories.

Needless to say, on your next treadmill session, bump up the incline to 7.5 to 15 if you're walking at a brisk pace, or 3 to 5, if you're running/sprinting. Don't be afraid to challenge yourself! After all, the harder you work, the greater the results you'll achieve.

Related: Lose a Pot Belly Fast With These 3 Foolproof Habits, Trainer Says

Set a timed calorie goal

intense runner runs to increase visceral fat burn

A great way to force your body to work harder is to set a calorie goal in your workout regimen. For example, if you're used to doing cardio for about 30 minutes and usually burn 100 calories, try to beat that number the next time you hop on the treadmill or whatever form of cardio you do. It'll help you pick up the pace and torch major calories so you can shrink that waistline.

Rotate activities during the week


It's time to switch things up. When you're always doing the same cardio activities, your body becomes used to them and is more efficient doing the same amount of work. As a result, you'll end up burning fewer calories. Your goal should be to change up your cardio workouts often. You can rotate between treadmill/running, rowing, biking, and swimming throughout the week. Your body will use different muscles each time, and you'll burn more calories. Besides, it's fun to change and experience a variety!

Add a ruck

weighted backpack run, lose fat in your waistline

If you're going on walks consistently, you can make it more productive by wearing a ruck (weighted backpack). Rucking is more difficult than regular walks and burns a lot more calories. I recommend starting with a lighter bag (5 to 10 pounds) and building yourself up from there. As your endurance increases, you can eventually bump it up to 20 pounds.

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