Best Exercises to Lose Belly Fat

 In this article, we have gathered data related to the best exercises to lose belly fat. When it comes to losing belly fat, there isn’t just one exercise that does the trick. It’s all about a combination of cycling, resistance training, push-ups, kickboxing and high-intensity interval training. If you want to lose weight quickly these exercises are perfect for you Let’s discuss the importance of exercise to lose belly fat. Read the entire thoroughly to know about the best exercises to lose belly fat.

The Importance of Exercise For Obese People

Exercise can help maintain weight. The National Academy of Nutrition and Dietetics (NADN) and the American Academy of Clinical Endocrinologists (AACE) suggest that exercise plays an important role in weight loss. 1 Several studies conducted between 2010 and 2020 found that appropriate amounts of exercise improved cardiometabolic health in those who were normal weight, overweight, or obese. 2 

The given points highlight the importance of exercise.

• Exercise increases energy expenditure and fat loss, but it also protects skeletal muscle.
• It can help improve blood pressure, glycemic control in type 2 diabetes, and insulin sensitivity. 3
• Reduce the risks of cardiometabolic disease associated with obesity.
• Reduce depression and anxiety symptoms.
• It helps improve the cardiorespiratory system.4

Exercise to Lose Belly Fat

Check out these best exercises that can help you to maintain body weight. Try these best exercises if you want to lose belly fat quickly.

Cycling

Cycling is a quick and effective way to lose weight. The Harvard School estimates that a 185-pound person will burn 159 calories while walking at 3.5 mph and 336 calories while cycling at a moderate pace. 5

Besides weight loss, cycling can also help improve cardio-respiratory fitness. It can also help minimise the risk of cardiovascular disease in young women. If someone doesn’t want to do outdoor cycling, then he can do indoor cycling. But it is very important to design training plans for cycling that are intensity- and duration-relevant. 6 

Resistance Training

A study published in the Willey Online Library showed that in overweight people, resistance-based exercise programmes reduce body fat in 12 to 48 weeks of training. 7 According to a current sports medical report, resistance training for ten weeks can improve lean weight by 1.4 kg, boost resting metabolic rate by 7%, and reduce fat weight by 1.8 kg. 

Besides this, resistance training can lead to Improved physical performance, walking speed, functional cognitive ability, and self-esteem. 8 According to Strasser and Schobersberger, resistance training is very useful in the treatment of obesity and metabolic diseases. 9 

Pushups

Pushups are a muscle-building exercise. It can burn at least 7 calories. 10 The amount of calories burned by a single push-up varies from 0.3 to 0.6 calories, depending on weight and intensity, according to research. 11

According to the American College of Sports Medicine, to lose weight, the body needs cardiovascular exercise with an average intensity of 250 minutes per week. However, this intensity can be achieved with weekly push-ups. Therefore, you should try pushups if you want to lose weight.

Kickboxing

Kickboxing and other forms of exercise have been linked to better mental health and emotional well-being. 12 Kickboxing is a calorie-burning cardiovascular activity that can aid in weight loss. Studies suggest that expert kickboxers have more muscle mass and lower body fat percentages. 13

Kickboxing involves the use of anaerobic energy systems. It neither requires nor requires the participants to run at a constant pace for 20, 30, or 40 minutes. But they require a short burst of speed or even a rest, like two or three minutes around a 30- to 60-second period. 14

High-Intensity Interval Training

High-intensity interval training (HIIT) has been a popular method for weight loss.  Since 2014, HIIT has been ranked among the top ten fitness trends by the American College of Sports Medicine.15 

HIIT is defined as the type of exercise in which short periods of exercise alternated with low-intensity exercise. Indeed, it can help with cardiometabolic disorders. 16 HIIT allows you to burn calories quickly. Researchers discovered that HIIT burns 25–30% more calories than other types of exercise. 17

What is The Difference Between High-Intensity Interval Training and Moderate Intensity Interval Training?

There are the following differences between high-intensity interval training and moderate-intensity training:

	High-Intensity Interval Training	Moderate Intensity Interval Training
Definition	HIIT is a type of exercise in which short periods of exercise alternate with low-intensity exercise.	Moderate-intensity interval training consists of alternating intervals of moderate-intensity exercise with brief periods of rest.
Uses	It increases stamina and strength. It protects your heart and keeps you young.	It helps with weight loss and blood pressure reduction. It helps improve sugar and insulin levels.
Intensity and Duration	High-intensity interval training involves using 80–90% of one’s maximum heart rate for a shorter period.	It involves using 50–60% of one’s maximum heart rate for about 45 minutes.
Examples	Rowing Machine Assault Bike  Burpees Plank Mountain Climbers Battle Ropes	Cycling Swimming Volleyball  Double tennis Brisk walking Water aerobics

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Summary

Exercise can never be neglected when we talk about weight loss. At least 30 minutes of moderate-intensity aerobic exercise per day is suggested for weight loss and maintenance. can help to improve blood pressure and insulin sensitivity in type 2 diabetes. It can also reduce the risk of obesity-related cardiometabolic illness. Walking, jumping rope, cycling, push-ups, jogging, running, swimming, kickboxing, yoga, and high-intensity interval training are just a few of the workouts we discussed in this post to help you manage this difficulty. This exercise can help you lose weight effectively. We hope this article is very helpful for you in finding out all about the best exercises for weight gain.

Frequently Asked Questions

What is the Best Exercise for Weight Loss?

Exercises such as running, swimming, cycling, and strength training are particularly effective for obese people. However, the best exercise for weight loss depends on the person’s physical appearance and choice. Therefore, you should choose the exercise that suits your desired needs.

How Often Should I Exercise to Lose Weight?

To lose weight, it is generally recommended to exercise for at least 150 minutes per week, or about 30 minutes a day, five days a week.

Can Strength Training Help With Weight Loss?

Yes, strength training can help you lose weight and burn calories. More vigorous strength training can help reduce fat loss.

What are Some Indoor Exercises For Weight Loss?

There are many indoor exercises, such as high-intensity interval training (HIIT) workouts, cardio exercises like jumping jacks or burpees, and indoor cycling, that can help reduce weight.

Can Walking Alone be Sufficient to Lose Weight?

 Walking isn’t sufficient for weight loss; if you are obese, then you should care about your diet.

How Do I Lose Weight Quickly?

To lose weight quickly, you should eat less and engage in more physical activity to lose weight. Increase your intake of whole foods, fruits, vegetables, and lean proteins while reducing your consumption of processed foods and sugary drinks.

Can Swimming Help Reduce Body Weight?

Yes, swimming can help reduce body weight effectively.