News flash. Achieving a slimmer waist and defined abs doesn’t mean doing endless crunches or trying failed diets. If you’re tired of sifting through endless workout options and fad nutrition trends, you’ve come to the right place. Here we talked Rachel McPherson, CPTACE Certified Personal Trainer with Garage Gym Reviews who offers the ultimate HIIT workout to lose belly fat and reveal abs in 30 days.
It’s no secret that the online fitness world is filled with countless exercises. That’s why we’ve pinpointed this effective HIIT workout to save you time and energy. No need to sacrifice hours of your day. this regimen is tailored to integrate seamlessly into your schedule without compromising results.
Research supports the idea that HIIT workouts are great for weight loss goals. According to a 2021 study published in BMJ Open Sport & Exercise Medicine, HIIT training improved weight loss, cardiovascular risk factors, and cardiorespiratory fitness over a shorter period of time than moderate-intensity exercise. Short bursts of intense effort followed by short rest breaks can raise your metabolism, ensuring your body keeps burning calories long after your workout.
“The best HIIT workout you can do to support fat loss and help reveal the abs includes strength-based movements and high-intensity cardio intervals as a circuit,” explains McPherson. “My HIIT workout is one upper body movement, one lower body movement, one core movement, then one cardio-based movement. You need to exert maximum effort during cardio. Then you recover, depending on your fitness, which can take one or up to five minutes to get your heart rate down so you can do another round.”
Do the following HIIT workout to lose belly fat for 30 days straight and watch those abs pop! Here are the steps for each exercise.
- Set a timer for 10 to 15 minutes.
- Push-ups x 1 minute
- Bodyweight squats x 1 minute
- Deadbugs x 1 minute
- Squat jumps x 90 seconds
- Rest or walk in place for one to five minutes.
- Repeat the circuit until the timer goes off.
Read on for MacPherson’s HIIT workouts to lose belly fat and reveal your abs for a detailed breakdown of each exercise. And next, don’t miss the 5 Best Kettlebell Workouts for Women to Reduce Belly Fat.
The pushup is a classic upper body exercise that engages your chest, shoulders, triceps and core. This compound movement is fantastic for building strength and definition in your arms and chest. Incorporating HIIT into your routine can promote overall fat loss and help reveal your abdominal muscles.
To make this move, McPherson says: “Start by kneeling on the ground. Place your hands on the floor shoulder-width apart or slightly wider, fingers slightly pointing outwards. Extend your legs behind you one at a time. toes on the ground and body in a straight line, core engaged, in plank position. Bring your chest to the floor by slowly bending your elbows and inhaling. Keep your back and hips straight without slouching and keep your core engaged. End the range of motion when your shoulders are at the same height as your elbows. Slowly return to the starting position, exhaling.” Repeat this movement for 60 seconds before moving on to the next exercise.
Squats are a powerful lower body exercise that targets your quads, hamstrings and glutes. Plus, squats engage your core for stability. The more muscle mass you engage in your workout, the more calories you burn, making crunches a fantastic choice for those aiming to lose belly fat and tone their midsection.
“Stand with your feet shoulder-width apart and your toes pointed slightly outward,” McPherson instructs. “Check your posture, make sure your core is engaged and your chest is up, looking straight ahead. Tuck your hips back and bend your knees toward your toes. When your thighs are roughly parallel to the floor or you’ve reached the floor. your mobility, push through your legs to get back up.” Do them for 60 seconds without letting up, then move on to the next exercise.
Deadbugs may sound strange, but they are very effective at making your core work. This exercise requires you to engage your core while maintaining stability, helping to sculpt your stomach.
“Lie on the floor with your knees bent at your hips to form an inverted L. Keep your back flat on the ground and your core braced. Bring one arm straight back over your head and extend the opposite leg forward, holding it. raised from the floor. Slowly bring your arm and leg back to the table at the same time, and repeat on the other side,” says McPherson.
Jump squats are a dynamic exercise that will get your heart rate and calories up. This explosive movement combines the benefits of squats with cardiovascular exercise, making it a great choice for burning fat. Jump squats also engage your core, legs and glutes, making them a valuable addition to HIIT workouts designed to trim your waistline.
“Stand with your feet shoulder-width apart. Come down into a squat with your toes pointing forward,” McPherson instructs. “Hold your arms forward as you descend. As you come up from the squat, use your arms to build momentum by swinging them down, pushing through your legs, and explosively jumping off the ground. As you land, bend your knees and return to a crouched position with your arms forward. Immediately push into another jump squat.”
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