Last updated on February 2nd, 2020 at 09:09 am
Have around 10 minutes and want a flat stomach? Do this fat-burning at home ab workout to tone your core and reduce belly fat. Stay consistent, record your time and clean up your diet – you’ll see results in about 2 weeks.
My entire teenage life I have been obsessed with abs. I never had them, I was just obsessed.
Some people have more fat on their thighs, I’m more of the type that stores fat in my midsection and breasts (well, seems like you can have it ALL).
This did bother me when I was younger, but now that I’m older and wiser, I know I can dress for success, so I couldn’t care less.
HOWEVER…belly fat doesn’t look pretty and too much of it can lead to insulin resistance, heart disease and many other unhealthy things I don’t want to experience. So yes, I am now focusing on reducing belly fat.
How To Burn Belly Fat
Now that I’m older and a bit wiser I know doing 200 sit-ups every day, which was my workout plan when I was 15, won’t help me get rid of belly fat.
Sure they’ll target my abdominal muscles, but the fat on top of them? It will stay there to cover and comfort those abs like a fluffy blanket. Not Michael Jackson’s son, an actual blanket.
Burning belly fat isn’t easy, but it is possible with a clean diet (which I think many of us struggle with!) and by incorporating either high-intensity interval training or low-intensity cardio activities like walking into our routines. These activities, combined with toning exercises help melt the fat away.
Honestly, I have never been successful at being super lean – mostly because of my diet and because it has never really been a goal of mine – I freak out once my boobs start getting smaller from fat loss, so I stop myself there and I never reduce my calories too much. However, I have been able to flatten my belly by eating healthy and combining fat-burning and toning exercises. And super quickly at that. It doesn’t need to be months – usually it has taken me about two weeks of consistent work to see results.
The Importance Of A Strong Core
The other thing I never really thought about when I was younger was my core, not just the abs. The core as a whole.
I had never heard of a plank and I never thought about how important having a strong core is. It’s essential for a beautiful, confident posture and some people suggest even for your willpower.
Just try it! When you perform anything in your daily life with your core tightened you feel stronger, you will burn more calories and believe it or not, when you’re sitting at your computer it can even make you more productive and alert than when you’re slouching.
The Belly Fat Burning Workout
Now this ab workout will help you do both – tone abdominal muscles and burn belly fat. It’s a mix of HIIT & strength training.
DISCLAIMER: Please consult with your doctor, before starting this or any other exercise regimen!
Instructions:
- do three rounds of the four exercises
- perform them back to back, with no rest in between
- take a break between sets
- count reps, time yourself and record your result. This will motivate you when you do the workout next time and will help you push a bit harder, because you’ll want to beat your own score
- this is a HIIT workout, so doing it 2-3 times a week should be more than enough.
- On the other days, you can do workouts for other muscle groups, or rest and go for walks, do yoga or stretching if desired!
This ab workout is great for beginners and you can do it anywhere – at home, at the gym, in the park, in the office – wherever, whenever.
I did this ab routine twice last week and I really felt it. Even more the next day, so make sure you stretch as well. Now let’s get to the exercises.
The Exercises
A little thank you note: Thank you to the trainers who provided these videos on Youtube and explained the exercises so well.
15 Burpees
Burpee is demonstrated by Fitness Blender. If you have never tried burpees, don’t feel intimidated. Burpees are hard, but they’re doable and super effective. And will make you feel like you accomplished something awesome. At least that’s how I felt the first time. I did the modification without push up as shown in the video.
30x Bicycles
Bicycles are demonstrated by Howcast. Do thirty of these, this means 15 on each side.
30 Plank Jacks
Plank jacks demonstrated by Fitness Blender. Again no need to feel intimidated – plank jacks are effective and challenging, but you can do it!
30 Plank Hip Dips
Plank hip dips demonstrated by Health Magazine. This exercise is excellent for the core and your obliques! If you can’t twist your hips as low to the side – no need to, just make sure you’re keeping your core strong and doing a rainbow-like move with your hips. That’s 30/ round.
Share Your Results
The first time I did this workout it took me 11:33 min, the second time 10:50. So I guess I’ve gotten better, but the second time I was also trying to beat my time from before, so I had extra motivation!
After you do this workout, share your results, I’d love to know how long this takes for you! Also if you enjoyed it, please share it with your friends!
