Despite what any commercial, magazine cover, or Instagram expert might tell you, it’s impossible to target belly fat – however, fat overall itself can be targeted. The best chance you have you is to combine proper nutrition and exercise – there is no quick fix miracle, it takes consistency and effort.
It takes the burning of 3,500 calories to burn 1 pound of fat, and while cardio does burn fat, it is because of your high heart-rate. It has been scientifically proven that lifting weights burns more calories than cardio over the same amount of time. Having more muscle allows your body to burn more calories over the same amount of time, at rest, so it helps to keep more fat off.
While nutrition will be the defining factor for weight loss and unquestionably helps you throughout the day, you want to make your time in the gym worthwhile. Since, we all have limited time, here are 3 workouts that combine weights and cardio to maximize burning that should take 30 minutes.
Lower Body Focus
20 KettleBell Squats – 20 Lunges Jumps
15 Deadlifts – 15 Burpees
20 Alternating Reverse Lunges – 30 seconds of Running High Knees
10 Triple Lunges (each side is 1) – 20 Box Lateral Jumps
Upper Body Focus
20 Arnold Press – 30 seconds of Slam Ball Circles
15 Bent Over Row – 20 Slam Ball Front Slams
10 Dumbell X Raises – 25 seconds of Standing Chest Press
20 Push-Up Knee Touches – 30 seconds of Mountain Climbers
Whole Body Focus
12 Box Step-up and Dumbbell Press (each side) – 20 seconds of Battle Ropes
15 Squat, Curl, Press – 20 seconds of Jumping Jacks with Dumbbells
14 Alternating Linebacker Lunges – 20 Slam Ball Rainbow Slams
12 Step & Dumbbell Chop (each side) – 30 seconds of Squat Hold and Squeeze Press
Remember to spend at least 5 minutes warming up, stretching, and cooling down before and after these workouts to reduce chance of stiffness and injury. Do each exercise for 2-3 sets, depending on your time available and adjust the amount of reps based on your fitness level. Also, very important – the rest time between each exercise should be 1-2 minutes.