How to Exercise at Home to Lose Belly Fat

Reducing belly fat is something that can be done fairly easily at home. Whether you exercise regularly or are just deciding it is time to get into shape, the following steps will point you in the right direction to begin loosing belly fat at home.

Difficulty: Easy

Instructions

Things You'll Need:

• Motivation
• Sneakers

1. The first, and most important, step in reducing belly fat is cardiovascular exercise. This does not mean that you need to spend an hour on a treadmill, or even half an hour. In fact many studies have suggested that spending long amounts of time doing cardio is less effective than doing interval training. Grab your sneakers and either a jump rope, bike, or a treadmill and a clock (with a second hand) and you are ready to go.

2. Interval Training: your first task is to get your heart rate up. Whether you are using a bike, jump rope, or treadmill, warm up by doing the activity slowly for a few minutes to avoid injury. Once you have warmed up prepare to spend the next five minutes doing the following.
   
   For the first 20 seconds, run (or pedal or jump) at full speed. After your 20 seconds is up stop for 10 seconds, then immediately return to going full speed for another 20 seconds. So basically you are going to be running for 20 seconds, then resting for 10, then running for 20, until you reach 5 minutes (10 sets of 20 second sprints with a 10 second break in between each set).

3. Once you have completed your 5 minutes, return to the speed that you were going during your warm up session to give your muscles a chance to restore themselves.

4. IF you are not tired after your first 5 minute workout, (you should be tired) check to make sure you were really running (or pedaling, or jumping) at your maximum intensity. If you were at your max intensity and don't feel like you have had much of a workout you have two options.
   
   1. Increase the ratio between active and rest time (currently it is 2:1, 20 seconds active, 10 seconds rest). Try increasing the ratio to 3:1 or even 4:1. The most important thing is that during the active time you are really moving as fast as you can.
   
   2. Increase the number of sets. Currently you are doing 10 sets (5 minutes). Try adding another set or two if you want to increase the intensity of the workout.

5. Do not over do it. Make sure that to start with you give yourself at least one day to recover after your workout. Doing this 3 times a week should be sufficient to begin to burn belly fat. Continue doing this increasing the intensity as needed so that you feel satisfied at the end of each workout.

Tips & Warnings

• This workout will take less than 15 minutes for most people, put that time into it and you will see results.
• Interval training can work for weight lifting, crunches, and almost all other exercises, and implementing your cardio with one of these additional options can increase muscle mass and therefore ramp up your metabolism.
• Try to reduce your calorie intake for best results.
• This exercise routine can also be done outside, jogging or biking in your neighborhood.
• If you have difficulty keeping track of your time or if you are working out outdoors, try creating a sound track for your Ipod or other music player with beeps to signal when 20 seconds begins, and then when the 10 second break begins.
• This is an INTENSE workout. If you do not regularly exercise start of slowly, never push yourself if you feel faint or short of breath.
• Make sure you stretch after your workout and drink plenty of water to keep your muscles in good shape.
• Always consult your doctor before beginning a new exercise routine, especially if you have been sedentary or have any medical conditions.