When it comes to high-intensity interval training (HIIT), the pros definitely outweigh the cons. While it may feel unpleasant to push your body to go faster and harder for that short time period, the rewards are worth it: HIIT helps you blast more belly fat, save time, and burn way more calories (even after your workout is long over) than a lower-intensity workout alone. A recent study published in the American College of Sports Medicine’s Health and Fitness Journal found that a few minutes of training at almost your max can accomplish all of this in way less time than a traditional workout.
Here is the list of top exercise targeting belly fat according to Pop Sugar Fitness experts
1. Jumping Jacks
Warm up your body with a vigorous stint of jumping jacks. Do these for a total of 30 seconds.
2. Wall Sit
Stand with your back against a wall, placing your feet about two feet out in front of you. Feet should be hip distance apart.
Bending your knees, slide your back down the wall until your knees are at 90-degree angles. Your knee joints should be over your ankle joints, so you may need to inch your feet further from the wall to create proper alignment. Don’t let your knees fall in on the midline of your body or sway outward.
Hold for 30 seconds.
Start in a plank position, with palms spread out evenly and your shoulders over your wrists and legs out behind you. Pull your belly button in, and keep your back straight.
As you lower and exhale, bend your elbows outward to the sides. Hold at the bottom before you raise back up.
Do as many reps as possible in 30 seconds.
Sit on your mat and bend your knees, planting your feet on the floor. Put your palms behind your ears.
As you exhale, pull your abs in and lift your upper body. Inhale as you lower back down.
Keep your chin down to keep your neck from straining, and make sure your ribs are aligned with your hips.
Do as many reps as you can in 30 seconds.
Stand with your head facing forward and your chest held up and out. Place your feet shoulder width apart or slightly wider. Extend your hands straight out in front of you to help keep your balance. Sit back and down like you’re sitting into an imaginary chair. Make sure your head stays facing forward, not down (focus on something in front of you to help), and that your upper body faces forward as well, bent slightly forward. Rather than allowing your back to round, let your lower back arch slightly as you descend.
Lower down so your thighs are as parallel to the floor as possible, keeping your knees over your ankles. Press your weight back into your heels. Keep your body tight, and push through your heels to bring yourself back to the starting position.
6. Chair step ups
Find a step, a bench, or a sturdy chair that when you place your foot squarely on it, your knee is at a 90-degree angle or larger.
Step up 20 times, leading with the right foot, then the left, bringing both feet completely onto the bench. To return to the starting position, lead with the right foot to step down to the floor, then the left, until ending with both feet on the ground. Switch legs, and start stepping with the left foot for 20 steps.
7. Triceps Dips
Position your hands shoulder width apart on a secured bench, a stable chair, or your mat.
Move your bum in front of the bench with your legs bent and feet placed about hip width apart on the floor.
Straighten out your arms, and keep a little bend in your elbows in order to always keep tension on your triceps and off your elbow joints.
Now slowly bend at your elbows and lower your upper body down toward the floor until your arms are at about a 90-degree angle. Be sure to keep your back close to the bench.
Once you reach the bottom of the movement, slowly press off with your hands, and push yourself straight back up to the starting position. Repeat as many times as you can for 30 seconds.
Lie face down on the floor, or face your mat on your knees. Place your palms so that your shoulders are aligned with your wrists close to your head.
Push off the floor, raising up off your knees onto your toes and spreading your fingers and pressing down with your palms. You can also try resting on your forearms as shown.
Contract your abdominals and pull your belly button in to keep yourself up and prevent your booty from sticking up. Hold for 30 secs
Keep your upper body straight, with your shoulders back and relaxed and chin up (pick a point to stare at in front of you so you don’t keep looking down). Always engage your core.
Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle. Make sure your front knee is directly above your ankle, not pushed out too far, and make sure your other knee doesn’t touch the floor. Keep the weight in your heels as you push back up to the starting position.
Repeat for a total of 30 seconds.
Photos courtesy: Pop Sugar Fitness