10 Minute Workout to Blast Belly Fat
Before we let you in on the only belly fat blasting workout plan you need, let us debunk the myth of ‘spot reduction.’ If you think you can do a few spot reduction exercises targeting only your abdomen and still see stellar results, you are likely to be disappointed with all workout programs out there. Spot reduction may be a myth, but that does not mean that there is no way for you to focus on getting rid of that pesky belly fat . Research indicates that HIIT (high-intensity interval training) techniques work incredibly to eliminate belly fat while also aiding overall weight loss.
Focusing on Your Abs and Core
When you want to blast belly fat, a combination of HIIT techniques and core exercises hits all the right spots. In as little as 10 minutes a day, three to five times a week, you will be able to burn through all that excess fat on your belly to reveal the defined abdominal muscles you already have. Combination exercise routines go beyond toning, they also focus on defining your abs, strengthening your core muscles, and blasting stubborn belly fat quickly and surely.
The best thing about this 10 minute workout to blast belly fat is that you do not need to pay for an expensive gym membership. You can do this routine in the confines of your home with simple equipment like a timer and a yoga mat.
Basics of HIIT
The basic rules of HIIT workout routines are fairly simple – work intensely, rest, and work intensely once again. During the intense workout intervals, focus on giving your 100% effort. Follow this quick and active burst of exercise with a short recovery period. This technique can help you get your heart rate up and keep it there so you can derive maximum weight loss results and blast fat away in no time.
A general rule of thumb for HIIT exercises is that your work to recovery ratio should be maintained at 2:1. This means that every 30 seconds of high intensity exercise should be followed by 15 seconds of low intensity exercise or rest. If you are alternating between high intensity and low intensity exercises, maintain a 1:1 ratio.
For this 10 minute workout to blast belly fat, you will need a yoga mat, timer, and determination. A jump rope is optional. Every exercise on this list needs to be done for a total of 30 seconds, followed by 30 seconds of jumping rope or jumping jacks between each move.
Complete this circuit twice.
Here is the only belly fat blasting workout you need:
Jump rope or jumping jacks
This is your go-to starter cardio session to kick off this fat-blasting workout, and to keep your heart rate up between exercises. Jump rope or do jumping jacks for 30 seconds and move to the next exercise on the list.
Planking is an effective way to give all the muscles in your core a workout. They also work for the pelvic and back muscles. Planks are doubly-effective because they strengthen your core and burn belly fat at the same time. When it comes to losing belly fat, crunches have been the go-to exercise for a long time. However, research shows that planks burn more calories than run-of-the-mill crunches because they target more muscle groups such as the lower back, upper thighs, and hips so you get more defined abs.
Get into plank position such that your hands are placed below shoulder level, and your feet are hip-width away from each other. Once you stabilize your core in this position, keep your hips steady while lifting your right leg and pulling your right knee up toward the left elbow. It is alright if your knee does not touch your elbow, simply go as far as you can without hurting yourself. Come back to plank position, and repeat with your left knee. Alternate legs for 30 seconds, and jump rope for 30 seconds.
Advanced V-sit ups require you to raise your leg while reaching out to its outside part with the hand on the opposite side. This exercise works on your internal oblique and the rectus abdominis which is lowest part of your abdomen. Alternate legs for 30 seconds, and jump rope for 30 seconds.
This exercise targets the lower abdomen. Doing it at a slow and measured pace ensures that your core remains engaged. As you alternate legs while mimicking riding a bicycle, place your hands behind your head and lift the opposite shoulder toward the bent knee. Alternate legs 30 seconds, and jump rope for 30 seconds.
Side planks are one of the most effective exercise to strengthen your core and burn belly fat. Support the weight of your body on two points of contact – right forearm and feet. Switch sides and hold the plank for a total of 30 seconds. Jump rope for 30 seconds.
Squat down and place your hands on the floor in front of you, kick your feet into plank position with an intense burst of energy, and come back to squat position. At this point, you can choose to simply stand up to complete a squat thrust or jump up into the air to complete a burpee, depending on your energy levels. Continue for 30 seconds.
Start Your 10 Minute Workout Now
This 10 minute circuit HIIT + core workout is all you need to effectively blast away that annoying belly fat and improve your overall health. Stick to it and perform the workout at least 4 times for real results. To get faster results considering doing this training at least two times consecutively.