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Do sit up burn belly fat: Do Crunches Burn Belly Fat? Do Sit-ups Burn Belly Fat?

Do Ab Exercises Help You Burn Belly Fat?

Do Ab Exercises Help You Burn Belly Fat?

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By Arlene Semeco, MS, RD — Updated on September 1, 2020

Defined abdominal muscles or “abs” have become a symbol of fitness and health.

For this reason, the internet is full of information about how you can achieve a six pack.

Many of these recommendations involve exercises and devices that target the ab muscles.

These methods supposedly stimulate your abs to burn belly fat.

However, they’re not as effective as some of us may think.

This article explains everything you need to know about ab exercises and belly fat.

What Are Abdominal Muscles (Abs)?

Abdominal muscles help stabilize your core.

They also assist your breathing, allow movement, protect your internal organs and are in charge of postural support and balance.

There are four main abdominal muscles:

  • Rectus abdominis.
  • Transverse abdominis.
  • External oblique.
  • Internal oblique.

It is important to maintain strength in all these muscles.

Strong abdominal muscles can help improve posture and balance. They can also help reduce back pain and increase flexibility (1, 2, 3, 4).

Bottom Line:

Abdominal muscles allow movement and provide stability, support and balance. Strong abs can prevent back pain and other problems.

There Are Two Types of Abdominal Fat

Excess abdominal fat, or belly fat, is associated with a higher risk of insulin resistance, type 2 diabetes and heart disease (5).

Abdominal obesity is also one of the main causes of metabolic syndrome (6, 7).

However, not all abdominal fat is created equal. There are two types — subcutaneous fat and visceral fat.

Subcutaneous Fat

This is the type of fat you can pinch. It’s located under the skin, between your skin and muscles.

Subcutaneous fat is not directly related to metabolic risk. In moderate amounts, it will not dramatically increase your risk of disease (8, 9).

Visceral Fat

This type of fat is located in the abdominal cavity around your internal organs.

It’s linked to metabolic syndrome and health conditions such as type 2 diabetes and heart disease (8, 9, 10).

Visceral fat is hormonally active. It releases compounds that influence several disease-related processes in the human body (11).

Bottom Line:

There are two types of abdominal fat — subcutaneous and visceral. Visceral fat releases hormones that have been linked to disease.

Having Strong, Muscular Abs is Not Enough

Exercising your abdominal muscles will strengthen them.

However, twisting, crunching and side bending will not make your abdominal muscles visible if they are covered by a thick layer of fat.

When present in large amounts, subcutaneous (under the skin) fat will prevent you from seeing your abdominal muscles.

In order to have defined abs or a six pack, you need to get rid of subcutaneous fat from your abdominal area.

Bottom Line:

Exercising your abs will help them become strong and muscular. However, you won’t be able to see them if they’re covered by subcutaneous fat.

Do Ab Exercises Burn Belly Fat?

Many people do ab exercises because they want to lose belly fat.

However, the evidence suggests targeted ab exercises are not very effective.

Spot Reduction May Not Be Effective

The term “spot reduction” refers to the misconception that you can lose fat in one spot by exercising that part of your body. It’s true that spot-training exercises will make you “feel the burn” while muscles grow and strengthen. However, studies show they won’t help you get rid of belly fat.

One study followed 24 people who did ab exercises 5 days a week for 6 weeks. This training alone did not reduce subcutaneous belly fat (12).

Another study tested the effects of a 27-day sit-up program. It found that neither fat cell size nor subcutaneous belly fat thickness decreased (13).

This is not only true for the abdominal area. It applies to all areas of the body.

For instance, one study asked participants to complete 12 weeks of resistance training, exercising only their non-dominant arm.

They measured subcutaneous fat before and after the program and found that participants lost fat throughout their bodies, not just in their trained arms (14).

Several other studies have shown similar results (15, 16, 17, 18).

However, Some Studies Disagree

Some studies seem to contradict the above results.

One study tested whether spot reduction decreased subcutaneous arm fat. It found that exercise in a specific area of the arm reduced the fat in that area (19).

Another study examined whether the location of the subcutaneous fat mattered. It compared subcutaneous fat beside working muscles to fat next to resting muscles.

Interestingly, no matter how intense the exercise, blood flow and fat breakdown were higher in subcutaneous fat that was close to active muscles (20).

Nevertheless, the methods or measurement techniques used in these studies could be the reason for the conflicted results.

Bottom Line:

The evidence is mixed, but many studies have shown that training one area of your body will not help you burn fat in that area. Studies also show that ab exercises alone have no effect on subcutaneous belly fat.

The Best Exercises For Fat Loss

One reason why targeted fat loss does not work is because muscle cells cannot use the fat contained in fat cells directly.

Fat mass needs to be broken down before it can enter the bloodstream. This fat can come from anywhere in the body, and not just from the body part being exercised.

Additionally, doing sit-ups and crunches isn’t particularly effective for burning calories.

What Exercises Should You Do?

Regular, whole-body exercises will speed up your metabolism and burn calories and fat. Aerobic exercise (cardio) may also be effective at targeting visceral belly fat (21).

Intensity plays a role as well. Moderate or high-intensity exercise can reduce belly fat mass, compared to low-intensity aerobic exercise or strength training (22, 23).

Additionally, you need to exercise often if you want to achieve significant results (24).

For example, do moderate-intensity cardio for 30 minutes, five days a week, or high-intensity cardio for 20 minutes, three days a week (25).

The muscle changes that take place in response to exercise also promote fat loss. In other words, the more muscle mass you build, the more fat you will burn (22).

Combining Multiple Types of Exercise May Be Effective

High-intensity intermittent exercise (HIIE) is another approach that has been shown to reduce body fat more efficiently than standard aerobic exercise (22, 26, 27, 28).

HIIE is a type of interval training that combines short bouts of high-intensity exercise followed by slightly longer but less intense recovery periods (26).

Aspects of HIIE that make it effective include appetite suppression and greater fat burning during and after exercise (27).

Furthermore, combining resistance training and aerobic exercise been shown to be more effective than aerobic exercise alone (29, 30).

Even if you don’t want to do HIIE or resistance training, studies have shown that just regular brisk walks can also effectively reduce belly fat and total body fat (31, 32).

Bottom Line:

Aerobic training and HIIE burn calories and speed up your metabolism. Combining aerobic exercise and resistance training seems to be particularly effective.

Changing Your Diet Is Key to Losing Body Fat

You may have heard the saying, “Abs are made in the kitchen, not the gym.” There is truth to this, as good nutrition is essential if you want to lose body fat.

For starters, reduce your intake of processed foods. These are commonly packed with sugar and high-fructose corn syrup.

Eating too much sugar can cause weight gain and increase your risk of metabolic diseases (33, 34).

Instead, focus on consuming higher amounts of protein. High-protein diets have been linked to greater feelings of fullness that may translate to lower calorie intake.

A study of overweight and obese men showed that when protein made up 25% of their calorie intake, appetite control and feelings of fullness increased by 60% (35).

Moreover, a protein intake of around 25–30% of your daily calories may increase your metabolism by up to 100 calories per day (36, 37, 38).

Increasing your fiber intake is another good strategy for weight loss. Vegetables high in soluble fiber have been shown to help with weight loss. They may increase feelings of fullness and decrease calorie intake over time (39, 40, 41).

Portion control is another effective tool, as moderating your food intake has been shown to help cause weight loss (42, 43).

When you consume whole foods, more fiber, more protein and control your portions, you are more likely to cut back on calories.

Achieving a long-term calorie deficit is crucial for losing weight and belly fat.

Studies show that people can lose belly fat through either moderate or vigorous-intensity aerobic exercise, as long as they maintain a caloric deficit (44, 45).

Bottom Line:

Good nutrition is important for losing belly fat. Eat fewer processed foods, watch your portions and eat more protein and fiber.

How to Lose Belly Fat Effectively

Evidence shows that you can’t lose belly fat by exercising your abs alone.

For total-body fat loss, use a combination of aerobic exercise and resistance training, such as lifting weights.

In addition, eat a healthy diet with plenty of protein, fiber and portion control — all of which are proven to help reduce body fat.

These methods will help you burn calories, speed up your metabolism and make you lose fat. This will ultimately cause belly fat loss and give you a flatter stomach.

How we reviewed this article:

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

Current Version

Sep 1, 2020

Written By

Arlene Semeco

Edited By

Frank Crooks

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By Arlene Semeco, MS, RD — Updated on September 1, 2020

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Do Sit-Ups Burn Belly Fat? Get Effective Ways To Trim Belly Fat

Take a magical pill, drink a magical beverage, or perform a magical exercise – these and other claims about the fast-burning way to lose belly fat have taken over the minds of thousands of people. Meanwhile, we can use more natural ways to lose belly fat without relying on alleged fast-resulting exercises or medications. Today, we’re going to flick through sit-ups. Sit-ups have been regarded as an effective exercise to strengthen your upper body, particularly your core, but can sit-ups reduce belly fat? You’re about to uncover real effective ways to burn belly fat. And find answers to the question, “Do sit-ups burn belly fat?”

Will Sit-Ups Burn Belly Fat?

The sit-up is a classic abdominal workout performed by lying on your back and lifting your torso. Since you’ll be using your body weight, you tone and stabilize your abdominal muscles. It’s a versatile exercise involving not only rectus abdominis, transverse abdominis, and obliques but also chest, hip flexors, and neck.

But the main question here is whether sit-ups burn belly fat. 

The simple answer is — no, they can’t. 

The thing is, the visceral or abdominal fat you so badly want to get rid of is the result of unhealthy eating choices and a sedentary lifestyle. Therefore, if you change your diet and start engaging yourself in the right kinds of exercises, then you’ll be able to reduce belly fat (1).

Read further to know more about the ways of losing belly fat.

What Are The Benefits Of Sit-Ups?

Crunches or sit-ups for belly fat are not working? Still, don’t rush to eliminate sit-ups from your workout routine as this activity offers plenty of advantages for your physique. After reading, you’ll get down on the floor and perform as many sit-ups as you can because this exercise is “wild”. 

Here are some of the benefits you can gain by doing Sit-Ups: 

  • Get a stronger core. A healthy core means the ability to get on and off the floor, carry loads, stand up from the chair, and do other daily activities (3). By strengthening and toning your core, you lower your risk of back pain and injuries. Plus, you get a chance to complete more challenging exercises that can transform your physique by giving you the desired shapes.  
  • Improve muscle mass. Sit-ups build muscle strength in the hip and abdominal muscles. 
  • Improve your athletic performance. A stronger core means more power to complete higher-level exercises. 
  • Improve your balance and stability. Sit-ups benefit your pelvis, lower back, and hip muscles, which helps your body stay balanced and stable. 
  • Get a better posture. Building a strong core makes it easier to keep your spine, hips, and shoulders in alignment. This improves your posture. Consequently, a better posture enhances spine and neck health, leads to better breathing, and fewer headaches (4). These advantages may prevent injuries and back pain.

Read More: How Many Sit Ups To Burn 1000 Calories: Get Ready To Fire Up Every Inch Of Your Core!

How Do You Do Sit-Ups Properly?

After the aforementioned benefits, you probably yearn to lie on the floor and get down to business. This exercise is a definite plus in your workout routine, however, you need to perform it properly to squeeze out all the benefits from the movements.

Traditional Sit-Up

A traditional sit-up will effectively strengthen your core. Beginners can do it with body weight, while more advanced athletes can utilize weights for new results.

To do a Traditional Sit-Up:

  1. Lie on your back and bend your knees. 
  2. Place your hands on either side of your neck.
  3. Exhale as you lift your upper body toward your thighs.
  4. Inhale while slowly lowering yourself back down to the floor.

How Many Sit-Ups A Day To Burn Belly Fat?

Even if you complete 20, 50, or even 150 sit-ups a day, you still won’t burn your belly fat. If your trainer tells you that it’s possible to reduce fat in one area by targeting one spot — change your coach!

You can lose fat from your belly by losing fat in your entire body.

Completing sit-ups may not make your belly fat disappear, but it can still make your core stronger, which is a valid reason to include this exercise in your routine. 

Thus, you can start your sit-up challenge by doing 3 sets of 8-12 sit-ups thrice a week.

Can Long Sit-Ups Burn Belly Fat?

While sit-ups don’t specifically target your belly area, they can help you lose fat in your whole body. The same goes for long sit-ups for belly fat. They don’t burn fat directly in your belly but they play a big part in strengthening your core muscles and stabilizing your body.

If you tend to let yourself off the hook, raise the white flag when things get tougher than you expected, send yourself on an unconscious binge-eating trip – BetterMe app is here to help you leave all of these sabotaging habits in the past!

Can Reverse Sit-Ups Help Remove Belly Fat?

Reverse sit-ups for belly fat, as well as other types of sit-ups, do not target your belly. However, this exercise might benefit the lower part of the stomach. 

To do Reverse Sit-Ups correctly, you will need to: 

  1. Stand up and stretch your body by leaning backward as a starting position.
  2. Lean backward all the way, tighten up your glutes, and go forward.
  3. When bending the back, tighten up your core and butt muscles to stabilize and protect your back.
  4. Do a back and forward motion of about 25 reps in 4 sets with a 30-second rest in between. When you rest, you can arch your back forward and go back again.

What Burns The Most Belly Fat?

If you want to lose belly fat, you need to concentrate on natural and healthy ways that take time instead of relying on magical “speedy” solutions. You need to keep one thing in mind: you can’t lose fat by targeting only one area. Instead, redirect your goal into losing fat in the entire body by making healthier dieting choices and intensive training.  

Here is the short instruction for you to lose belly fat effectively. By following them, you won’t only trim the belly fat but end up with a perky and stronger physique:

  • Get rid of sugary drinks. Research demonstrates that a high amount of sugary intake might increase levels of visceral fat by promoting insulin resistance and evoking inflammation in your body. Thus, by drinking fewer sodas and other sugary beverages, you’ll see positive changes in your waist. 
  • Eat less refined carbs and switch to fruits and vegetables. Sugary food and drinks are high in calories and are linked to the development of abdominal fat (2). Instead, consume healthy fruits and vegetables. Plus, take advantage of the summer berries and mix up delicious smoothies. 
  • Eat healthy fats. Saturated fats are harmful to your heart, increasing the risk of heart disease and stroke. They are also linked to the development of visceral fat and general weight gain. Therefore, consuming healthful fats, such as avocados, chia seeds, fatty fish, nuts, olives, and eggs is vital to belly fat reduction (1). 
  • Stay active every day. Combining healthy food with regular training reduces fat in your entire body by making you stronger and fit. Taking up cardio, high-intensity interval training (HIIT), strength training, or simply daily strolling speeds up your chances to get a flat tummy (1).

Read More: Crunch Vs. Sit-Up: Which Is The Best Exercise To Work Your Core And Why?

The Bottom Line

Doing sit-ups is an effective exercise for strengthening your core, improving your balance and stability, benefiting your posture, and building muscle mass. These benefits enhance your athletic performance, and ease up daily activities, like standing up or carrying things. 

Sit-ups don’t reduce belly fat – although you can lose belly fat by incorporating versatile sporting activities, such as cardio or high-intensity interval training (HIIT). A big must is, of course, healthier food, packed with veggies, legumes, fruits, berries, and hearty fats. 

Overall, you can change your waist size by staying active and switching to a healthful diet.


This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!


  1. 11 natural ways to get rid of belly fat (2023, medicalnewstoday.com)
  2. Fructose-induced inflammation and increased cortisol: A new mechanism for how sugar induces visceral adiposity (2017, ncbi.nlm.nih.gov)
  3. Understanding and improving core strength (2018, health.harvard.edu)
  4. What You Should Know About the Benefits of Good Posture (2021, webmd.com)

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causes of belly fat and ways to remove it

Not every one of us can boast of an absolutely flat stomach and steel abs. Depending on the volume, fat in this area causes certain inconvenience and spoils the appearance. But in addition to the aesthetic moment, it also carries potential harm to internal organs. Alas, it does not disappear by itself, but we will tell you how to get rid of visceral fat on the stomach.



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A small tummy and neat sides are the highlight of an oriental-style dance number and make the production more spectacular. But in some cases, fat can pose a threat to health, for example, visceral fat.

Do not self-medicate! In our articles, we collect the latest scientific data and the opinions of authoritative health experts. But remember: only a doctor can diagnose and prescribe treatment.

Why are dietitians and other professionals fighting against this particular type of fat? Why is it worse than subcutaneous, for example? And the fact that the subcutaneous fat occupies 90% of all fat in our body and protects the body from hypothermia, accumulates energy if a meal is missed, pregnancy occurs, and so on.

Visceral refers to the type that accumulates in the abdominal cavity and fills the space next to the vital organs – the stomach, liver, intestines. But it cannot be stored here indefinitely and enters the blood in the form of cholesterol and other harmful forms of fat. It increases, among other things, due to an increase in cortisol levels, and with it, the risk of developing type 2 diabetes and cancer increases.

It also causes problems with the cardiovascular system, high blood pressure and obesity of internal organs. Therefore, a woman should try to get rid of visceral fat in a timely manner, and not watch how protruding folds appear on her stomach. This is already a loud SOS signal.


Where does visceral fat come from? To some extent, genetics determines how it is distributed in the body. Because of this, problem areas arise on the abdomen, thighs, buttocks, arms, and so on. But, as we have already noticed, getting rid of fat in the abdomen (visceral) is not necessary for aesthetic reasons.

At least not primarily for this reason. It is much more dangerous, as it is concentrated around the internal organs and is not visible to the naked eye.

Experts say that even slender people with ideal proportions can have visceral fat and should know how to get rid of it. Only they may not even be aware that they have a serious problem.

Most often, visceral fat accumulates in men and they have to look for ways to get rid of it. But trouble also happens in women, especially after menopause, when muscle mass becomes smaller. During this period, the body tends to accumulate fat. Often, women face this without even gaining excess weight or having received a slight increase.

How to identify excess visceral fat

Before looking on the forums how to get rid of visceral fat, you need to make sure that it is present. Computed tomography (CT) or magnetic resonance imaging (MRI) can help with this. But these tests will cost a pretty penny.

You can try to determine the excess visceral fat at home, and then figure out how to get rid of the accumulated fat. You just need to measure your waist. This method is popular even in medical facilities and is considered quite accurate.

  • Divide the distance between the lower rib and the protruding pelvic bone in half. The tape should be placed in this place. This line runs approximately at the level of the navel, but not always.
  • Take a tailor’s measure, press it against your body and keep it horizontal to the floor throughout its length. You don’t need to pull in your stomach, relax.
  • Waist circumference over 88-92 cm for women and 102 cm for men indicates excess visceral fat.
  • Waist to hip ratio is also a simple and easy way to determine if you have visceral fat. Lay the tape along the widest part of the waist and hips, then divide the first number by the second.
  • An indicator of 0.86 or more in women and 1.0 in men indicates an excess of visceral fat.

How to get rid of visceral fat

Since visceral fat can be both a visible and hidden problem, in order to get rid of it, a woman must first lose weight. Even a small loss leads to a decrease in waist circumference, and hence a decrease in “bad” cholesterol. We list the ways to get rid of fat in the abdomen.

1. Cardio training

Effectively burn visceral fat with aerobic exercise: running, cycling, swimming. Studies have shown that running 20 kilometers a week produces more results than strength training three times a week.

2. Strength training

If you find yourself with visceral fat, both a special diet and strength exercises will help get rid of it. It is difficult to do without them, because they help to speed up the metabolism. So, a 20-minute circuit workout burns up to 200 calories, the metabolism speeds up by an hour, which allows you to remove another 50. In addition, fat is replaced by muscle, which is very useful.

3. Walk

It is useless to train for one hour a day and sit on a chair for the other 10 hours and wait for a miracle. There won’t be a big result. As soon as you start walking the street every day for at least half an hour, breathing fresh air, you will be able to quickly get rid of visceral fat. At least the fat deposits will start to go away.

4. Eat more protein

As you already understood, the burning of visceral fat is possible through the growth of muscle mass. This is achieved by eating protein, with which the body begins to feel better. Proteins are burned more slowly than carbohydrates, which means that you will not want to eat for a longer time. If chicken, eggs, and yogurts don’t fit you anymore, drink protein shakes.

5. Choose healthy fats

Visceral fat loss foods include nuts, seeds, avocados, oily fish, and olive oil. This is something that should be consumed as often as possible, but in reasonable quantities.

6. Worry less

If you worry endlessly, including how to lose internal fat, there will be no sense. Stress affects all processes in the body. Cortisol, which is produced as a result, helps fat build up. Try to relax more often: not think about anything, read books, lie in the bath, let go of negative thoughts and be distracted by the good.

7. Sleep more

Can you get rid of visceral fat if you just start getting enough sleep? Of course yes. Constant sleep of 5 hours a day or less contributes to the growth of abdominal fat and disrupts the normal synthesis of hormones responsible for the feeling of satiety.

8. Eat at home

Those who cook five times a week are 28% less likely to have an elevated BMI and 24% less likely to accumulate fat. If only because they know what products are put in dishes and how much salt and sugar are added. Accordingly, they have less to puzzle over how to burn visceral fat.

Powerful Fat Burning Cardio Workout at Home

Cardio is an essential type of exercise for health and fitness. The advantage of this activity is that the exercises can be done at home and without special equipment. We talk about the features of cardio training for burning fat for beginners.



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Home workouts

cardio training


You no longer need a treadmill or elliptical to lose weight fast. See what exercises make up an effective fat-burning cardio workout that you can do at home.

Cardio training at home to burn fat: doing effective exercises

The essence of the types of physical activity we are considering is not a rapid reduction in body fat, but a gradual acceleration of the metabolism in the body. There is an opinion that fat burning occurs only after 20 minutes of exercise as part of a cardio workout. But it is not so.

Fat starts to burn from the very first minutes, since energy consumption due to oxygen oxidation predominates. At the same time, intramuscular fats are involved in the process, and not proteins and carbohydrates. We provide cardio workouts for fat burning, which are suitable for both men and women.


When looking at cardio for burning fat, we recommend jumping first. They must be included in your plan, because in the process the skin is also well tightened and the whole body is activated. Different muscle groups get work – buttocks, abs, thighs, calves.



  1. Starting position – stand on the floor with a straight back.
  2. Then jump up, throwing your legs and arms in different directions. It turns out the pose of a starfish. Jump again to return to the starting position.
  3. Repeat jumping for 5-10 minutes. The result is minus 100 calories.

Dynamic Squat

Another great exercise to include in your fat burning cardio program is the dynamic squat. You will have to give them up only if your knees are injured.


  1. Starting position – you sit in a classic squat.
  2. Then you jump up as high as possible. You stretch your hands to the ceiling.
  3. At the end of the jump, return to the starting position.

Climbing stairs

Great alternative to steeplechase. Go up and down the regular stairs every day. This fat-burning cardio workout is well suited for women, as it works the muscles of the lower body in addition to calorie loss.


  1. Starting position – straight back and firmly fixed feet on the floor.
  2. Start climbing the stairs slowly without missing a single step. Then you can do climbs at the same speed, but already step over 1-2 steps.
  3. Accelerate your pace towards the end – trot up the stairs.

Running in place

In the gym, cardio to burn fat is easy to do on a treadmill. If you don’t have one at home, as well as the opportunity to run every morning, it doesn’t matter. A great replacement for street running is running in place. You can simultaneously turn on a podcast, an interesting movie, or just your favorite playlist so as not to get bored.


  1. Starting position – stand up straight, bend your arms at the elbows and push your chest slightly forward.
  2. Start running simulation. Remember: it should be a run, not a slow step. Repeat the exercise for 20-30 minutes.

Running with knees

Looking at some of the exercises, there is doubt whether these cardio workouts help burn fat. Sounds a little strange, this exercise is a necessary and very effective component.


  1. Starting position is the same as for push-ups. Place your palms on the floor, place your hands shoulder-width apart, and your feet hip-width apart.
  2. Start stepping forward without lifting your arms and keeping your back straight. Repeat the exercise for 10 minutes.

Cross Jumps

Don’t forget to include cross jumps in your plan to lose weight through sports. This type of cardio workout for burning fat is suitable for women after 30 and after 50 years. Thanks to the exercise, you can not only get rid of fat, but also pump up biceps, triceps and even calf muscles.


  1. Starting position – stand straight, keep your head and back straight too. Put your feet together, and press your hands to the body.
  2. Start cross jumping – not only the legs should cross, but also the arms extended forward.
  3. Repeat the exercise for 3-5 minutes. Or do two sets of 30 reps on each side.

Jump Rope

If you’re looking for a cardio workout to burn belly fat, we suggest trying one of the popular options. Jumping rope will add variety and help you spend 200 kcal in fifteen minutes. This type of sports activity is considered one of the most energy-intensive – more calories are consumed than during swimming or running. You also train the muscles of the shoulders, buttocks, legs, back, abdomen and arms.


  1. Starting position – stand straight and keep your back and head straight.
  2. Take the rope in your hands, start swinging it and jump over it.
  3. Jump on your toes and move your wrists with the handles of the rope. To start, do two sets of 30 reps.

How to do Fat Burning Cardio Exercises

Choose exercises from our list depending on how you feel and your level of fitness, alternate them on different days or perform them in a single complex. But every time before the start, do a small joint warm-up to warm up the muscles and prepare the body for work. And since you spend energy from the oxidation of glucose molecules with oxygen, a large load falls on the cardiovascular system. Therefore, when doing cardio to burn fat, it is important to monitor your heart rate.

Heart rate during cardio training for weight loss

To avoid harm to the body and to achieve the goal, you must exercise within the aerobic zone. When performing cardio exercises, the heart rate for fat burning must be within certain values. You can easily calculate them using the formula: heart rate = 220 – age. The indicator must be multiplied by 0.65 and 0.85. These two numbers are the upper and lower heart rate limits. Calories are best spent at a heart rate of about 60-70 percent of the maximum. At the beginning of a workout, even less – about 50 percent.

If you control your heart rate zones, cardio to burn fat at home will improve your cardiovascular system and increase your overall endurance. But long-term training at a high heart rate has the opposite effect. They wear out and overload the heart muscle.

Cardio workout load to burn calories

Any physical activity is stressful for the body, especially for the unprepared. Therefore, increase the intensity of training when the body is ready for it. While the body is just getting used to the loads, be sure to control the heart rate. Only experienced athletes can detect changes in sensations. Beginners, on the other hand, can be hurt by even the best fat-burning cardio workouts if you push yourself hard and don’t give yourself time to recover.

A good way to prepare the body for stress is to do cardio before strength training. Then the process of burning fat will take place not only during the lesson, but also within a day after cardio training. Working out the muscles of the upper body, core and legs will give you the opportunity to be less tired during the period of doing cardio exercises. And when you do aerobic elements, blood circulation improves, supplying the muscles with nutrients and oxygen.

Fat burning cardio duration

To notice the result, it is advisable to devote at least half an hour to one session. Of course, if you had physical activity in the distant past, let it be 10-15 minutes to start. Light cardio workouts to burn fat at home will prepare the body for further, more serious stress. As for the maximum time, you should not exercise for more than an hour, as this is not very good for the harmony of the body and metabolism. Warm-up is not included. By the way, it is better to end the workout as smoothly as you start, in order to prevent a sharp drop in heart rate.

Number of Fat Loss Cardio Workouts Per Week

Fat Loss Cardio Workouts will give you the desired results if you do it three or four times a week. If you want to do exercises every day, you should give a small load to the muscles. Any activity is important, and a couple of times a month for training is not enough. At the same time, we must remember that our body adapts to new conditions, and it is important to change exercises every three months. This is the only way to progress.

In the presence of a daily calorie deficit of 300-400 kcal, such a regime will allow you to smoothly and competently lose about three kilograms per month. You can’t go on a diet and starve yourself while doing cardio to burn fat! This will lead to exhaustion of the body and health problems.

Paige Vener, fitness trainer

“For beginners, I would recommend starting with a march in place, dancing to the music, standing on one leg. You should not try to immediately try to sit down fifty times or run five kilometers. Increase the load as the heart muscle strengthens and endurance develops. If a person does cardio to burn fat at home, this does not mean that he cannot have injuries.

Organize your study space, check the stability of the mats, choose comfortable shoes. Always take time to warm up (at least five minutes) to increase your heart rate and warm up your muscles. Drink water in small sips during the process and be sure to after training. Try to listen to your body and not go beyond the maximum heart rate. At the end, stretch for all muscle groups.

If a person has had a stroke or heart attack, cardio training to burn fat is contraindicated. It is also impossible to give the body an intense load after operations, with arthrosis of the knee joints, intervertebral hernias. Bronchial asthma and obesity require consultation with a specialist. In general, it is advisable to always make sure that there are no contraindications for cardio training on the part of the cardiovascular system by consulting a doctor.