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Shrink Fat in Your Midsection Quicker With These Aerobic Exercises, Trainer Says

These moves will help you get back on track with your fat-burning journey.
FACT CHECKED BY Alexa Mellardo

Are you ready to lose that stubborn fat in your midsection? We know it's beyond frustrating to deal with, especially as beach season approaches and you're eager to shop for new swimsuits and hit the sand in style. First and foremost, the most important thing in order to efficiently burn fat is to create a calorie deficit. You can do so by consuming less food than you burn and/or increasing your physical activity through strength training and aerobic exercise. So we've put together some ultra-productive aerobic exercises that will help you shrink fat in your midsection quicker, which we'll get into below.

When it comes to strength training, you should shoot for at least two to three times per week, with an emphasis on full-body workouts. Keep in mind that the bulk of your exercises should consist of compound movements since they engage more muscle groups and increase your calorie burn.

As far as aerobic exercise is concerned, most people make the mistake of simply jogging or walking. Although these activities do help and will increase your calorie burn, you can plateau easily. This is because your body adapts to whatever stress you put it through, and you end up becoming more efficient at the activity and burning fewer calories.

So in order to shrink fat in your midsection quicker, you want to incorporate different types of aerobic work to get your body working harder. If you've been stuck in neutral when it comes to your fat-burning journey, we have you covered. Check out these five different cardio exercises you can add to your routine ASAP, and next, don't miss The 6 Best Exercises for Strong and Toned Arms in 2022, Trainer Says.

Jump Rope

woman jumping rope outside, aerobic exercise to burn fat in your midsection quicker

Start this exercise by grabbing your jump rope and positioning your hands just outside of your hips. Flick the rope with your wrists, and jump up as the rope passes below your feet. Continuously move for the prescribed time interval. If you haven't jumped rope in a while, practice for a longer period of time. If you're just getting into jumping rope, you can set a timer for 5 to 10 minutes, and get in as many sets as you can.

Related: These Cardio Exercises Will Add Years to Your Life, Trainer Says

Air Bike Intervals

woman doing air bike intervals

Hop on an air bike at your gym, and grab onto the handles. Start with a simple interval workout by sprinting for 10 to 15 seconds, then cruise at a lower intensity for 30 to 40 seconds. Repeat for a total of 10 to 15 minutes.

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


mature man doing seated row, exercise to reverse aging after 60

On a rowing machine, begin by sitting down and strapping your feet in. Keeping your chest tall, grip the handle of the rower, drive through your legs, and finish the movement by pulling your elbows back. Come all the way forward until the handle is touching the rower before performing another rep. You can go all out for a 500-meter sprint, or you can row at a more controlled pace for 1000 to 2000 meters.

Stair Climber

woman close-up using stair climber, exercise to burn fat in your midsection quicker

Begin climbing on the stair climber. If you're a first-timer, assume 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.

Treadmill Sprints

man doing treadmill sprint, fat-burning workout at home

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, carefully 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.

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