Try These Super Easy Cardio Exercises To Lose Belly Fat At Home

If you are trying to slip into your favorite pair of pants, here are the 4 best cardio exercises to lose belly fat without hitting the gym.

Best Cardio Exercises To Lose Belly

1. Reverse Crunches

2. Zumba

3. Bicycling

4. Planks

Understand What Belly Fat Actually Is

Before addressing each of the above cardio exercises to lose belly fat, let’s understand what belly fat actually is and the main causes of fat accumulation around the belly.

As revealed by Harvard Health, fat that accumulates around your belly is of two types:

I. Subcutaneous Fat

It is the type of fat that generally appears right beneath your skin. It’s the fat you can pinch with your fingers and is normally considered harmless. However, excess of all body fats can be heinous for health.

In one of its recent reports, Harvard Health has revealed that about 90% of the fat in most people comprises Subcutaneous Fat.

The amount of Subcutaneous Fat that accumulates under your skin depends mainly on your diet and physical activity. The more physically active you are, the lesser will be Subcutaneous Fat under your skin. Similarly, if you are taking a healthy diet, you are less likely to have an excess of Subcutaneous Fat in your body.

The biggest factor that can cause an increase in your Subcutaneous Fat is consuming more calories than your body can burn.

Although every one of us is born with Subcutaneous Fat, in some cases the amount of this fat may sore up due to genetic variations, which may create numerous health problems. Thus, to control the excess of Subcutaneous Fat, it is essential to follow a healthy diet and to incorporate workout routines in your daily life.

II. Visceral Fat

Visceral Fat is the type of fat that builds up deep down inside your body, wrapping your organs. It cannot be seen with the naked eye or touched in some way, hence sometimes people may have a flat belly from outside and still have an excess of Visceral Fat around their organs. This phenomenon where people have a surplus of fat inside their trunk is termed as ‘TOFI’ (thin outside fat inside). You can only diagnose it with advanced scanning machines.

As compared to Subcutaneous Fat that lies right under your skin, excessive Visceral Fat may have some serious health complications. Some of the deadly diseases that you may encounter following a surplus in Visceral Fat are Heart disease, high cholesterol, diabetes, strokes, and Alzheimer’s. It also makes your blood pressure go up by narrowing your blood vessels.

Here, it is important to bear in mind that, unlike the fat that accumulates on your things and hips, fat around your abdominal parts can create serious health risks. Thus, it is important to burn the fat before it becomes an impossible bulky layer to melt.

 To get rid of all the excess fats from your body, try the following best Cardio Exercises To Lose Belly Fat in no time.

Best Cardio Exercise

1. Reverse Crunches

Fitness experts have revealed that crunches are one of the best Cardio Exercises To Lose Belly fat in a very short time span. All types of crunches are designed to involve your abdominal muscles hence are universally recognized exercises to lose belly fat.

Among all the variations of crunches, Reverse Crunch is the most effective cardio workout to lose belly fat really fast.

But before you incorporate this exercise routine into your daily workout schedule, do consult your doctor. If you have had a heart attack in past or have any other medical complications, do not practice this exercise without consulting your doctor.

Benefits Of Reverse Crunches

• It helps burn belly fat really fast.
• Crunches help you develop deadly abs.
• It mainly works on your “six-pack” by reducing the excessive fat parked on your belly.
• Cross crunches primarily hit your rectus abdominis.
• It is a simple exercise that can easily be performed at home.
• Besides, melting fat from your belly crunches also strengthens your back and core muscles.

How To Do It?

• Get a yoga mat and lie down on your back.
• Bend your knees placing your feet on the ground.
• Place your arms aligned with your body and keep your palms on the ground.
• Exhale, lift your feet off the ground, and raise your thighs to a level where they become vertical.
• Hold this position for a few seconds.
• Get back to your initial position slowly.
• Do 2 sets of 10 reps each. Increase the count as you get enough stamina.

Safety Tips

• Keep your back straight while lifting your knees.
• When you tuck forward to lift your knees, your lower back and hips should come off the mat.
• Use your hands to balance and lift your lower body.
• If you are feeling a burn in your belly, it means you are doing the exercise in the right way.
• If you are feeling discomfort in any of your body parts, stop the exercise there and then. 
• Do not force yourself, keep it slow, and be consistent.

2. Zumba

Besides being a stress buster, dance is the best exercise to lose belly fat. What’s the best part of dancing is, you can shed fat from your whole body in a fun way. You won’t even feel that you are exercising but in the end, the results will surely shock you.

According to a study conducted by American Council on Exercise, Zumba is more effective than any other cardio exercise when it comes to reducing belly fat. It is a high-intensity cardiovascular workout that involves your whole body and helps you melt the extra fat parked on your body. 

Revealed by fitness experts, Zumba helps burn 9.5 calories per minute, which is quite massive. To diminish your belly fat faster, you have to be consistent. Participate in your Zumba class regularly and it will do wonders for you.

Although it is one of the simplest yet best cardio exercises to burn belly fat, you still need to consult your doctor before incorporating it into your daily dance routine. If you have any medical complications, consult your physician and inquire if Zumba is suitable for you or not.

You may also discuss your health condition with the Zumba instructor to set the suitable intensity according to your fitness level.

Benefits Of Zumba

• An interval-style HIIT Zumba workout can burn more calories than any other exercise.
• A 30 min daily Zumba workout can melt the dangerous layer of subcutaneous belly fat within a few days.
• When followed consistently, Zumba can tone your lower body, strengthen your back, and give you a healthy body.
• It is proven by several research reports that a daily 40 min Zumba workout can help you burn up to 369 calories.

Tips To Practice Zumba

If you are eying on Zumba to melt your belly fat, below are the tips you must follow to get better results.

• Incorporate Zumba in your daily workout routine, you can practice it by following the online resources. 
• Make sure you are taking enough vegetables and fruits.
• Say goodbye to food items that are high in carbohydrates.
• Practice Zumba at least 3 days a week.
• Increase the intake of lean protein foods like fish, egg whites, and chicken.
• Do not overeat, because you have to create a calorie deficit in your body so that your body will utilize the stored calories.

3. Bicycling

Cycling is another best exercise to lose belly fat. You must be thinking that cycling mainly involves your quads or glutes rather than abdominal muscles, well you are right but the aerobic nature of cycling helps you melt fat really fast.

Accompanied with a healthy diet, a 30-60 minute bicycling routine will help you get rid of excess fats from your belly.

It also reduces numerous other health risks and aids in the gradual process of weight loss. Fitness experts suggest that cycling with an empty stomach is the most effective exercise to melt belly fat faster. And, taking a glass of Luke warm water before you begin your cycling routine can do wonders for you. But it is essential to have a healthy diet once you are done cycling with an empty stomach.

Cycling Tips To Burn Your Belly Fat Faster

• Go for a long bicycle ride once a week.
• If you don’t have enough time to incorporate bicycling into your workout routine, travel to work on the bike regularly. Although it might not give you immediate results, you can lose surplus fat gradually.
• Add some interval training if you want to boost the calorie burn otherwise work at a moderate pace for gradual fat burn.
•  Avoid eating sugary and cheesy food items and increase the intake of proteins.
• Besides bicycling on the roads, you can go for Off-bike exercises like bicycle crunches, planks, and other similar workouts.
• Don’t get disappointed if you aren’t getting your desired results faster, encourage yourself and stay consistent because consistency is the only key.

4. Planks

Getting an extra layer of belly fat is easy but when it comes to melting this layer, you have to walk on a road that daunts you on each step.

There are numerous cardio exercises to lose belly fat but the most effective one being revealed by fitness experts is planks.

Planks are considered the most beneficial exercise to get rid of surplus calories. As it involves multiple body muscles at once, you require plenty of resilience to cope with it. Thus, holding the plank position for a minute every day can help you reach your goal faster.

How To Do It?

To make the most out of a plank, follow the below steps:

• Lie down on a yoga mat facing the ground.
• Place your elbows right under your shoulders and rest your forearms on the ground.
• You can flatten your hands on the ground or form a fist, either way, is fine.
• Lift your body up by asserting pressure on your toes and forearm.
• Keep your back straight and fix your sight on a specific spot between your hands to avoid cranking your neck.
• Make sure you are pulling your belly button. If you are feeling a burn in your abdomen, you are doing it in the right way.
• Hold the positions for as long as possible. If you are feeling pain anywhere in your body, slowly resume your initial position.
• You can add several plank variations for better results.

Tips To Keep It Safe

• If you are a beginner, try to hold the position for 10-20 seconds. Forcing yourself to hold the position longer may cause muscle strains and injuries.
• Engage your entire core muscles to avoid asserting pressure on your back only.
• If you have any medical complications, consult your doctor before hopping into this workout routine
• Make sure the plank position isn’t causing pain in any of your body parts. 
• Don’t try this exercise if you are pregnant or have any injuries.

Take Away

Although cardio exercises alone can help burn belly fat gradually, accompanied by a healthy diet, it can do wonders for you. If you want to burn belly fat faster, create a calorie deficit by consuming fewer calories and burning more of them.

Exercise can have countless benefits but without dietary changes, you might not be able to reach your goal. For an effective workout plan, exercise and a healthy diet go hand in hand. Thus, you can make your weight loss process easier by incorporating some essential changes into your diet plan.

Also Read: 5 Good Workouts Recommended By Experts To Stay Fit Now