I am sure you would agree with me when I say…
When most of the people think of losing weight, one of the first things that come to mind is getting a totally toned and taut tummy. After all, who doesn’t want to be able to slip into a pair of jeans without having to deal with a muffin top and be able to reveal a bone skinny body?
Moreover, losing belly fat is a surefire way to improve your health too which has been proven too: Recent Research links a larger waist size to heart disease, diabetes, and even some cancers.
That said, we hate to break it to you, but doing hundreds of crunches every day isn’t the best way to lose belly fat and get slim fit fast. In fact, exercises that promote spot reduction just don’t exist.
Here is a list of the best exercises and perfect training/workout regimen to get slim and get skinnier overnight fast with these exclusive fat burning exercises.
Best Fat-burning exercises to get slim belly
The following are some of the best exercises to get slim and lose belly fat as these exercises will help your burn your belly fat and trim your waistlline provided that you are consistent with them and don’t lose consistency.
1. Burpees
How to do it?
- Start by standing by keeping your feet wide enough like your shoulders your feet shoulder-width apart.
- Now, by lowering your body get your body to reach out to the ground with support from your palms.
- Finally, kick your legs toward your back like you would do in a pushup position where you would get a pushup.
- Then very quickly reverse your movement and give your body a jump as you get your body to stand. This will complete one rep.
2. Mountain Climber
How to do it?
- Begin with a press-up position of your body.
- Now without letting your legs tiring down, pull one knee up and just bring underneath your elbow.
- Now, begin to the original position but repeat with your second leg. That completes one rep.
- The trick is to keep your reps fast and running but in your complete control
3. Medicine Ball Slam
How to do it?
- Start with your body width of your feet and hold on a 10-pound medicine ball on the ground just in front of you.
- Now squat down your body and lift the medicine ball, while maintaining your head up and try your best to not rotate your back.
- Now, standing uplift the ball over your head, with the full extension of arms right above you.
- Finally, slam the ball on the ground with full power. If you think the ball is light, you can even try catching it. This will complete one rep.
4. Jumping Rope
How to do it?
- Start by optimizing your jumping speed with periods of little rest of two minutes maximum.
- While keeping your arms relatively stuck to your sides, twist your hand’s wrists to spin the rope while jumping up the ground high enough to be able to clear the rope comfortably.
- Finally, try making your landing as comfortable as possible so that you are able to repeat the same action again on the next rep.
5. Skater Jump
Why is it important?
Since in this kind of jumping you are moving your body side to side, this kind of movement improves your agility, athleticism and trains your knees to high-intensity pressure on your knees.
6. Step up Jump
Why it is important for fat loss?
- Just like a box squat, this exercise is a very light way to train your lower body strength and expand your calories for fat loss.
- Also, they are comfortable for your knees too since they involve your hips than your lungs.
- Finally, this exercise can really kick those lazy glutes which can become saggy due to our constant sitting.
7. Battle Rope Wave
Why is it important?
- This exercise is special because it does not require a special warmup and can be comfortably done with good music flowing to your air.
- It is best worked at going all out for about 20 to 30 seconds, then resting for about a minute.
- Finally, try it all variations to make the most of it but make sure your abs are properly crunched and your back kept upright, smooth and flat. Remember, this will give you a really muscle pump.
8: Stick to cardio, HIIT and core training
These two types of training are important for burning your calories to create a calorie deficit for you and burn fat at the same time which are fundamentals of losing weight and getting that skinny and lean body.
a) Cardio burns calories and fat
Getting skinny and slimmer is all about melting your body fat and weight and that requires burning calories. And cardio is one of the best choices to expand your calories and melt fat.
Aerobic exercises like bicycling, jumping, and running are best known in the fitness arena as the calorie and fat burner and doing regular 20-30 minutes of intense cardio activities are foolproof to slim down your bulky body.
Many credible researchers have proven the effectiveness of cardio for your weight loss goals.
According to the health status website, an average size man by just running for about 30-40 minutes can burn almost 600-700 calories.
b) HIIT burns calories and fat
High-intensity interval training (HIIT) is another very effective training methodology for your slimming goals.
This form of exercise, which alternates between short, intense bursts of activity and periods of rest, has been found to reduce your abdominal fat, visceral fat, and total body fat mass, according to a research paper in Sports Medicine.
Furthermore, it has also been found to improve metabolic health and cardiovascular function of your heart. Other important benefits of such HIIT training include reducing your carb store levels, boosting your metabolism, and fat burners hormones.
HIIT should be done along with your normal workout routine for 3-4 times a week but make sure to do it with your heart but make sure you don’t do it i.e most of the HIIT sprints should not exceed for more than 30-40 seconds per.
In case you can’t get to a gym, consider doing bodyweight exercises at home, like push-ups, squats, sit-ups, etc.
Also, these exercises are not limited to weight loss benefits but other benefits such as longevity, lower risk of disease, more energy, and feeling better every day are also achievable.
c) Core training burns fat around your waist
You know where most of your fat and weight lies. Of course your waist. So if you could work your core and abdomen, you would certainly lose that ugly fat around your waistline and instantly get that skinny and slim look.
So incorporate some of the best core toning exercises like crunches, leg raises, reverse crunches, planks, and bicycle twists to name a few. Try doing least 3 sets of 12-15 reps each to sculpt your core to give that perfect skinny look.
You know where most of your fat and weight lies. Of course your waist. So if you could work your core and abdomen, you would certainly lose that ugly fat around your waistline and instantly get that skinny and slim look.
So incorporate some of the best core toning exercises like crunches, leg raises, reverse crunches, planks, and bicycle twists to name a few. Try doing least 3 sets of 12-15 reps each to sculpt your core to give that perfect skinny look.
The bottom line
Moreover, don’t do cardio and HIIT on the same day, instead of in 4 days of your per week training, alternate between cardio and HIIT on each day because they are essentially the same thing except for some added intensity in HIITs.
Step 9. Incorporate resistance training
Resistance training, such as weight lifting is a useful addition to your weight loss efforts for many reasons.
Firstly, Resistance training helps you maintain your body muscle mass by working out your muscles regularly throughout the week.
Secondly, Resistance training helps you lower your carbs levels and water weight levels, which can give you a drastic cut in your weight on the weight scale.
Thirdly, Resistance training like weight lifting can counter the negative effects of dieting i.e it can help promote a healthy metabolism and improves body hormone levels which can happen when you are dieting.
Fourthly, resistance training will build your muscles, and more muscles are known to burn more muscles. So you would have a win-win situation i.e you are building your muscles and getting lean and at the same time thus keeping that flab away to give you a skinny and slimmer look.
Other benefits of strength training
1. Preserving your precious muscle mass.
If you diet to lose weight and get skinny, you actually risk losing muscle as well because of the calorie deficit. Muscle is metabolically active, so when you lose it, you run the risk of losing the capacity to burn extra calories.
2. Stimulating your metabolism.
A low calorie or a calorie deficit causes your RMR (resting metabolic rate) to increase by up to 20 percent a day which slows down your calorie and hence fat burning capacity. So strength training like weight lifting, squatting, etc can keep your metabolism active and running without causing your calorie-burning capacity to slow down.
3. It helps you burn extra calories to help you lose fat & weight.
Doing strength training like weightlifting has been proven to burn extra fat and calories to help you immensely in weight loss.
For instance, If you lift weights at a higher intensity, you can actually increase your afterburn – the calories you burn after your workout. That means that you burn calories during your workouts, but your body continues to burn calories even after your workout to allow your body to get back to its pre-existing state.
Research evidence:
Study no. 1:
A study published in the of Science and Medicine in Sport found that, over the duration of a four-week training program, participants who exercised at a 1:1 ratio gained a lot more muscle than those performing 2:1 intervals.
Study no. 2:
Another study established the importance of strength training over cardio as it found that it can successfully help us lose fat while we still are in a calorie deficit.
The study divided participants into two groups but both were put on the same calorie deficit.
While one group was told to do only aerobic exercise like jogging, biking, brisk walking for four weeks. And the other group was told to do resistance training only three times a week.
After 12 weeks, both groups obviously lost weight. The aerobic group lost 40 pounds of total weight with losing up to 10 pounds of muscle. The resistance training group lost about 32 pounds and almost all were fat, not a single pound was muscle.
Also, the resistance training group got their metabolic rate increased while the aerobic group metabolic rate decreased sharply.
Some best strategies for strength training
Compound Movements that involve more than one muscle group (e.g., squats, deadlifts, lunges, triceps dips, bench presses, etc.) help you lift more weight and burn more calories while training the body in a functional way.
2. Involve Circuit training.
Circuit Training is a great way to burn more calories by combining high-intensity cardio along with strength training exercises. You keep your heart rate high by quickly moving from one exercise to another with little or no rest while you involve both cardio and strength in the same workout.
