How to Lose Belly Fat And Build Muscle In 40 Minutes

Written By: Jason Oh If you have only 45 minutes to workout, a couple of times a week, and have access to only a bench, dumbells, and an exercise ball - then this is how to shape up fast.

Instructions

Difficulty: Moderately Easy

1. Interval Training Interval training
   
   This is far effective and more efficient for fat burning calories than the boring cardio.
   
   Interval training is alternating periods of hard exercise followed by period of easier exercise.
   
   An example would be run for 60 seconds followed by walking for 60 seconds. The 60 seconds of walking allows you to rest and repeat the next phase of running.
2. Strength Training Strength Training
   
   - The workouts are done in pair of exercises, a 'Superset' - a combination of upper and lower body exercises
   - Do one set of the first exercise followed immediately by the next - and rest 1 minute before repeating the cycle twice again, a total of 3 sets
   - A total of only 3 Supersets is required
   
   - Superset 1 :
   Lying Hip Extension, do this 8 times followed immediately by performing a plank, with a 15 second hold. Rest for 1 minute and repeat 2 more times
   
   
   
   - Superset 2 :
   Bodyweight squat, do this 10 times, followed immediately by performing a bird dog, with 5 repetitions each side. Again rest for 1 minute and repeat twice
   
   - Superset 3 :
   Stickups, do this 10 times followed immediately by an Ab curl up, 6 times. Again rest 1 minute and repeat 2 more times
3. Weights - Superset 1 :
   Lying Hip Extension, do this 8 times followed immediately by performing a plank, with a 15 second hold. Rest for 1 minute and repeat 2 more times
   
   
   
   - Superset 2 :
   Bodyweight squat, do this 10 times, followed immediately by performing a bird dog, with 5 repetitions each side. Again rest for 1 minute and repeat twice
   
   - Superset 3 :
   Stickups, do this 10 times followed immediately by an Ab curl up, 6 times. Again rest 1 minute and repeat 2 more times

Tips & Warnings

• Look at alternating your workouts every 4 weeks to avoid plateaus and boredom. And as you get stronger and fitter, increase the intensity for more fat burning results
• these workouts can be done at home, with minimal equipment
• The key point to remember is 'Cardio' doesn't boost your metabolism after exercise. Only a combination of challenging strength training and interval training can do that - while you work, sleep, and eat.
• Always consult a physician before starting any exercise program