5 Exercises to Lose Belly Fat in 1 Week

5 Exercises to Lose Belly Fat in 1 Week

Your summer body isn’t ready yet? Those stubborn belly fats on your waist would never get lost? You’ve tried a lot of diet plans which were not as effective as you thought they’d be, no worries, we’ve all been there.

How about some exercises that will help you lose belly fats in 1 week! A quick solution is necessary to get prepared for what’s left of the summer. Keep reading to discover the most effective exercises that will rapidly burn down that belly fat and help you get that sweet flat tummy that you’re craving. If you’re not into exercising, you can try other weight loss methods, but using those alternative methods alone will provide slower results.

1- High-Intensity Interval Training (HIIT)

This is probably the fastest and most efficient way to lose some belly fats. So, what is HIIT?, And how can it help you reduce your belly fat layer? Well, to cut it short, HIIT is an intense short period exercise that usually doesn’t exceed 30 minutes, with short recovery periods. Its times are dependable on your fitness level, a typical HIIT session usually varies between 15 to 30 minutes.

Although a HIIT session seems to be too short, it’s a harsh type of exercise that requires high motivation to maintain a consistent program.

During your HIIT session, your goal is to maintain your “Vmax”. To know whether you’ve reached your Vmax or not, it’s simply when you’re not able to breathe in enough amount of air that your body needs. You can also measure it by the inability to hold up to a conversation easily.

High-Intensity Training is very efficient when it comes to increasing your metabolic rate, which leads to boosting your fat burning rate.

HIIT exercises to do at home

  • Burpees

Burpees exercise in action

  1. Begin in a standing position
  2. Move into a squat position with your hands on the ground.
  3. Get your feet back into a plank position, while keeping your arms extended then immediately return your feet into the squat position.
  4. Quickly stand up from the squat position.
  • Mountain Climbers

Mountain Climbers exercise

  1. Start in a regular plank position.
  2. Pull your right knee into your chest.
  3. Quickly switch and pull the opposite knee in.
  4. Continuously repeat the above steps.
  • Forearm Planks

Forearm plank

Same as the ordinary planks but with your forearm resting on the ground.

  • Triceps Dips

Starting position of the triceps dips

  1. Put your hands on a bench/chair/any object higher than the ground with a shoulder-width distance between them.
  2. Slide your hips off the chair with your legs extended in front of you.
  3. Keep your arms straight while slightly bending your elbows.
  4. Bend your elbows to lower your body.
  5. Reach the bottom of the movement then get back again to the starting position by straightening your arms.
  6. Repeat the above steps continuously.
  • Lunges

  1. Start in a straight standing position.
  2. Step a forward with one leg, lowering your hips, until your both of your knees are bent at almost 90 degrees.
  3. Repeat the same previous step with the other leg.
  4. Repeat the previous steps continuously.
  • Running In Place

That’s a simple jog but it’s done in your place with an increased speed.

  • Jumping Jacks

  1. Start standing straight with your hands resting on your thighs.
  2. Open your arms and legs out to the sides with your legs going wider than shoulders and your arms higher than your head.
  3. Repeat the above steps continuously.

How Frequent Should You Do It?

It’s recommended to do HIIT exercises for 4 times a week, a single session should be about 25 minutes for the maximum belly fat reducing efficiency, if it’s too much for you, then 3 times a week would be enough. But 4 times are the optimum rate to achieve a faster fat burning rate.

2- Cycling

If you’re not capable of doing high impact exercises due to some joint problems or other health issues, then cycling is your ideal exercise to get rid of belly fats! Unlike weight-lifting or other intense exercises, cycling doesn’t need a professional trainer, most of us already know how to ride a bike and that’s simply all that you need.

You’ll burn between 80-650 calories in just half an hour, depending on some factors like your weight, metabolic rate, and others.

How Frequent Should You Do It?

For maximizing your belly fat burning efficiency, you’ll need about 60 minutes of cycling a day, 5 days per week. It might sound a little bit difficult but believe me, it’s totally worth the efforts exerted.

3- Running, It Never Gets Old

Running to lose belly fat

Never had a bicycle and not interested in learning how to ride one? No pressure, there are other efficient belly fat reducing exercises like running. Although walking or jogging are also great for weight loss, but running is the one that you need to start doing in order to reduce belly fats at the needed high rate.

How Frequent Should You Do It?

The minimum exercise rate to proficiently burn fats by running not less than 4 times per week, each time should be a minimum of 2 miles, at a speed of at least 6 miles per hour to achieve a quick tummy fat loss within a short period of time.

At an approximate speed of 6 miles per hour, an average 150-lbs woman will burn about 500 calories when running for 45 minutes, which will offer a good fat burning rate that will definitely help you reach your flat tummy target.

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4- Swimming

Obviously, swimming burns calories, so many of them! When you’re swimming, almost every muscle in your body is moving, starting from your head till the tip of your toes. Swimming will definitely slim you down in the healthiest way.

In addition to its great contribution in reducing your belly fat layer, it also has a positive impact on the cardiovascular endurance, especially for the elderlies. Other health benefits for swimming include significantly lowering the risk of chronic illnesses, such as strokes or heart diseases.

Types You’ll Need To Do

  • Butterfly

Burns about 450 calories per 30 minutes of swimming. Its major role is in strengthening your upper body, stomach, and back muscles. Its only drawback is the difficulty to learn it.

  • Front Crawl

Burns almost 300 calories per 30 minutes of swimming. Considered one of the best strokes when it comes to strengthening your back muscles.

  • Backstroke

Its burning rate reaches 250 calories per 30 minutes of swimming. It’s Great for office workers as it improves hip flexibility.

  • Breaststroke

Average burn rate is 200 calories per 30 minutes of swimming. Strengthens heart while toning hamstrings and lower legs. It’s, for most people, the easiest one of the above-mentioned strokes.

How Frequent Should You Do It?

As previously mentioned, swimming is an appreciable exercise to lose belly fats, but how much should you be doing it through a week in order to get the most out of it? Well, you should be swimming no less than 4 times per week, each time about 30-45 minutes, or 25-30 laps. Note: One lap should be 50 meters, if it’s 25 meters then you’ll target 50-60 laps per swim.

This may sound overwhelming to you, but you’ll definitely fall in love with your new shape following these tips. You can try having a mix of different strokes per swim to avoid your body getting adapted to a certain stroke which will reduce the fat burning rate for this stroke in the long term.

In addition to those exercises, how about a step-by-step guide to help you lose belly fat even faster? Check this guide out!

The 21 Day Flat Belly Fix System

5- Start Lifting… Heavier

If you’re not into strength training, then you must start adding some to your workout routine. But, if you’re already a weight-lifter, well, you must up your game and start increasing those weights!

Why? It has been proven by specialists that weight lifting boosts your metabolic rate and ensures the maintenance of an efficient fat burning rate, although this might not be a short-term belly fat losing exercise, but you’ll have to start doing it besides the other cardio exercises mentioned above to maintain a healthier shape after getting rid of those excess belly fats.

How Frequent Should You Do It?

I personally do strength training 4 times per week, and it’s working really well for me. Others tend to hit the gym almost every day with 1-2 days off per week for muscle recovery.

It all depends on the kind of program you’re following and how eager you are to get off those belly fats. Typically, you shouldn’t train the same muscle for 2 consecutive days, a minimum of 2 rest days are required for proper muscle recovery.

You can always try alternative ways to lose weight like Metabolic Cooking if exercising is not your favorite habit after all.

Other Factors That Should Be Taken Into Consideration

Exercising only will never be enough to achieve your rapid weight loss goals. Of course, it plays the main role but there are other factors that you have to observe if you want to maximize your belly fat loss in 1 week. Let’s take a deeper look at those factors.

Proper Eating Habits

Proper nutrition to lose belly fat

Well, it’s a no-brainer that a proper diet or nutrition plan is a must to fulfill your belly fat loss goals. Reducing your carbs intake while increasing protein-rich foods and foods containing viscous fiber in your diet will definitely help. Knowing exactly what are the weight loss friendly foods and snacks that you should be eating will also help you out. In addition, there are hundreds of calorie-tracking apps that you may want to try for accurately monitoring your daily calorie intake.

Never thought that drinking a lot of water would be on this list? It is, actually! When you’re drinking a lot of water you’ll eat less, especially if you’re drinking before meals. Cutting soda drinks and replacing them with water will also show great long-term progress. According to a study, drinking about half a liter of water before every meal will significantly help you reduce your calorie intake during the day.

Following a nutrition plan is necessary as mentioned before, metabolic cooking is a cookbook having hundreds of easy-to-prepare weight loss recipes that will guide you towards having a healthier nutrition lifestyle.

Getting Enough Sleep

An average of 7-8 hours of sleep a day is essential for avoiding an increase in stress hormones. A hormone called Ghrelin is responsible for sending the signals to your brain that indicate the need to eat, when you’re not sleeping enough, the level of Ghrelin elevates which leads to an increased feeling of hunger throughout the day.

So, What Now?

By now, you must be asking yourself what exercise(s) from the ones mentioned above should you do to achieve the maximum belly fat loss in 1 week. Well, to be honest, it’s not easy at all to do this in such a short period of time, but it’s undoubtedly possible.

According to a study, if you’ll workout daily, then a 30-45 minute exercise would do the trick. That’s an average that will differ according to your age, gender, etc. Your workout routine can be any mix of the previously mentioned exercises.

For example, you can start doing a HIIT session for 15 minutes then swim for another 30 minutes, or maybe you’re more into cycling, then you can cycle for the whole 45 minutes. It’s all up to you as long as you’re not overwhelming yourself with excessive exercising that might not do good as much as harm to your health.

A very important aspect is not only depending on exercise, you must carefully keep an eye on your nutrition and your sleeping hours, every detail concerning your everyday habits should be taken into consideration to achieve the best belly fat loss in 1 week and get your favorite look.

Maintaining a high metabolic rate is also one way to reach your weight loss goal and get that flat tummy that you’ve always wanted.

Don’t forget to tell us your thoughts in the comments section below. I hope this article was of benefit to you.

 

 

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