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Over 40? Shrink Belly Fat Faster With This Mini HIIT Workout, Trainer Says

Here's a quick HIIT workout you can do with just your bodyweight and a pair of dumbbells.
FACT CHECKED BY Alexa Mellardo

If you're 40 and above, you might find it harder to lose belly fat than you did in your 20s and 30s. This is because as you age, your body begins to experience many changes. For one thing, your metabolism slows down. In addition, you lose muscle mass if you don't do anything to build and maintain it. That's not all—people tend to neglect their health as they get older, due to increased obligations from work and family, and they begin to become more sedentary or not be as mindful of their diet. If you're over 40, we have some work to do in order to shrink belly fat faster. But don't stress, because we've come up with a mini HIIT workout plan that will do the trick.

We cannot stress enough the importance of building and maintaining healthy habits. Make staying fit a lifestyle. If it sounds like a good plan to you, it means consuming a diet that's high in lean protein and vegetables, strength training two to three times a week, and getting in your daily steps.

Doing all of these things already? Great! If a major fitness goal of yours is to shrink belly fat faster, one way to get in extra activity to burn extra calories and fat is to incorporate some HIIT workouts in between your main strength training and cardio sessions. Note that HIIT can be intense and may interfere with recovery, so you'll want to keep them on the shorter side.

Here's a quick, mini HIIT workout you can do with simply your bodyweight and a pair of dumbbells. Aim for 3 to 4 sets of the following movements back to back, and you will start working on your goal of a smaller belly area. Read on to learn more, and get ready to shrink belly fat faster. Next up, check out The 6 Best Exercises for Strong and Toned Arms in 2022, Trainer Says.

Renegade Row

trainer doing dumbbell renegade row, demonstrating how to get rid of a pot belly
Tim Liu, C.S.C.S.

Start the renegade row by getting into a pushup position with a wide stance, with a dumbbell in each hand. Keeping your core tight and glutes squeezed, take one hand, and row the weight up by driving your elbow towards your hip and squeezing your lat. Return the dumbbell back to the ground, and then perform a row with the other arm. Perform 3 to 4 sets of 6 reps on each arm.

Related: Keep Your Weight Down for Good With This Sneaky Exercise Plan, Expert Says

Dumbbell Skier + Punch

trainer demonstrating dumbbell skier punch exercise to shrink belly fat faster
Tim Liu, C.S.C.S.

The dumbbell skier begins by holding your dumbbells right by your side. Pull the dumbbells back, and swing them up in front of you using your hips. "Punch" them forward, then pull them back to you. Straighten your arms down to your side, and repeat. Perform 3 to 4 sets of 8 to 10 reps.

Alternating Dumbbell Reverse Lunges

trainer demonstrating dumbbell reverse lunges to shrink belly fat faster
Tim Liu, C.S.C.S.

Get started with your alternating dumbbell reverse lungs. Hold a pair of dumbbells, and take a long stride backward with one leg. Firmly plant your heel down, then lower yourself until your back knee touches the ground. Push through with your front leg to come back up, then repeat with the other side. Perform 3 to 4 sets of 10 reps on each leg.

Related: The #1 Weight Training Workout To Reverse Aging After 40, Trainer Says

Bicycle Crunch

trainer demonstrating bicycle crunch exercise to shrink belly fat faster
Tim Liu, C.S.C.S.

For the bicycle crunch, lay flat on your back. Rotate your body up by taking one elbow and bringing it towards the opposite knee. Fully extend the other leg by reaching your heel straight out. Flex your abs hard as you finish, then repeat with the opposite side. Perform 3 to 4 sets of 30 reps.

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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