Olidhealth.com – To lose weight by doing cardio exercises at home, especially around the belly, it won’t happen overnight (unfortunately). You should focus on your nutrition, strength train, and do cardio if you want to lose belly fat at home. Cardio burns fat all over your body and won’t matter what kind of fat you have.
Some workouts indeed burn fat more efficiently and faster than others, but diet and exercise play a role in this as well. If you’re wondering what are the best cardio exercises to lose belly fat at home, I’ve got you covered – keep reading.
Is Cardio Effective In Burning Belly Fat?
It’s impossible to pinpoint exactly where fat will be lost in your body when it comes to spotting reduction. When it comes to losing fat anywhere on your body, spot reduction does not work. To lose belly fat, I suggest doing cardio-based activities, since on average, cardio burns more calories than strength training. However, this does not mean that you must eliminate strength training. It is highly recommended that you strength train a few times a week so that your body will maintain your muscle mass.
Are there any best cardio exercises to lose belly fat at home? If you lose weight and lower your body fat percentage, your body is likely to utilize both lean muscle mass and fat tissues to burn calories. Strength training helps your body to spare your muscles while you are losing weight. If your body pulls from fat stores, then you have a better chance of losing belly fat. Besides, your body burns more calories at rest if it has more muscle mass.
Why Cardio Isn’t The Fastest Way To Lose Belly Fat?
This isn’t the most efficient way to lose weight. That honor belongs to resistance training, especially circuit training that involves high-intensity intervals. However, high-intensity interval training (HIIT) combined with resistance training can be highly effective. In a nutshell, building muscle has two components: strength training, either with weights or bodyweight exercises, followed by a fast, intense circuit. Workouts with resistance and an elevated heart rate are the fastest way to lose belly fat at home.
What Is The Best Cardio For Burning Belly Fat?
You can lose belly fat with cardio, but it will not directly target belly fat. If you have any medical conditions, be sure to factor this into finding the right type of cardio. It is probably a good idea to avoid high-impact exercise like running if you suffer from orthopedic problems like arthritis in your knees.
If you are choosing a cardio workout, experts recommend you choose something that can make you tired within 10 to 15 minutes. When it comes to rowing, you can row at a moderate to the intense pace and your upper and lower body are both involved at the same time. After you’ve completed a HIIT workout, you shouldn’t feel 100% exhausted because you only worked out for 10 minutes. Instead, find a period that will challenge you and that you can maintain for 20-30 minutes each time.
It’s recommended that you continue to do cardiovascular activity for up to 60 minutes every day to help lose weight, so you have a lot of flexibility here, but you should start with at least 20 to 30 minutes. It’s better to do HIIT for 20 minutes than moderate jogging if you don’t have a lot of time. If you put in more effort in a shorter period, you’ll burn more calories. In Machowsky’s opinion, the best type of cardio to lose belly fat is something that won’t hurt their joints, can be done for a reasonable amount of time, and they will enjoy doing it.
Best Cardio Exercises List:
Since it is a non-equipment-based cardio exercise, running is easy to set up. In running, you should work in a range of 75 – 80% of your maximum heart rate. If you are having difficulty keeping your heart rate within the target range, start with 15 minutes and extend as you become more comfortable.
Biking (Stationary or outdoors)
You should ride for at least 20 minutes at 75-80% of your maximal heart rate after a 3 to 5-minute warm-up. If you have a maximum heart rate, subtract your age from 220 to determine your maximum heart rate. You can complete your workout on a stationary bike or an outdoor bike. If you are a 40-year-old, keep your heart rate between 135 and 144bpm.
HIIT workouts increase your heart rate quickly and burn fat faster than standard exercise. Begin by jogging and stretching for a few minutes before the workout. Sprint 1 minute and walk 1 minute. Repeat this exercise 10 times for a total of 20 minutes.
HIIT Jump Rope
Skipping for one minute alternated with a minute of rest ten times. Maintain a heart rate of around 80% of your maximum. If it is lower, the speed of the skipping should be increased. Try to increase the number of skips you can do each week if your heart rate is over 80%. You can track your progress by counting the number of skips you can complete in a minute.
HIIT vs Cardio: Why Is It Better?
HIIT strength workouts produce more muscle strength, which is why it plays a significant role. In addition to getting your heart rate up, cardio won’t build muscle in the same way that resistance training does or burn calories as quickly and efficiently as HIIT; in fact, too much cardio can damage muscle tissue.
The goal of high-intensity strength training, on the other hand, is to build muscle. In addition to burning large quantities of calories while exercising, your elevated heart rate will allow you to burn additional calories throughout the day. The number of calories burned by an individual directly correlates with its muscle mass. As a result, even if you’re sedentary, you will still burn more calories while you’re exercising and building muscle strength.
How Long Does Cardio Take to Lose Belly Fat?
As you now know that cardio can help you burn belly fat, and you have several options for cardio workouts, you may wonder how long it will take to see results. That’s going to be dependent on your nutrition. If you want to lose fat most effectively, you should consume calories in a caloric deficit, about 20 percent below your daily caloric needs. Calculating your resting metabolic rate can help you determine how many calories you need to consume daily.
Someone who is significantly overweight could lose between 1.5 and two pounds per week initially. A person who is losing 0.5 to 1 pound a week should expect to lose. If you want to make any changes to your nutrition, talk to your doctor and a registered dietitian first. These are general recommendations, which means you may have to experiment to find out what works best for you.
Weight loss and a toned belly are common goals for certain people. But it can be a difficult area to deal with, as well as one that can be the indicator of more serious health issues. If you have a high percentage of body fat around your stomach, you may have increased visceral fat, the harmful kind of fat found inside your body.
A moderate-intensity cardio exercise plan is one of the most effective methods of losing belly fat. If you wish to lose weight around your waist, you will need to make some lifestyle changes. In this article, I’ve discussed all of the best cardio exercises to lose belly fat at home. The decision depends on your body type and what fits your needs best.