Losing weight, especially belly fat, can directly contribute to improved cardiovascular health. Larger waistlines are linked with serious heart problems, type 2 diabetes, dementia, and cancer. However, losing fat will not only help you shrink your waistline, but it can also help you live a healthier and longer life, as it reduces the dangerous layers of visceral fat that can increase health risks.
We put together 8 effective exercises to help you be fit and healthy.
1. Jump lunges
What to do:
- Start with your body in a lunge position, with one leg forward, and one leg back.
- Jump by bending your knees and sinking down into a deep lunge. Quickly sink your weight down and then drive both your feet into the floor.
- Launch your body upward by fully extending your knees and hips. Switch positions before you land.
- Drop to a deep lunge, and repeat the same as you prepare for the next jump lunge.
- Repeat for 60 seconds.
Benefits:
This is an excellent cardiovascular exercise that helps you burn fat at an accelerated rate. Apart from that, it also improves your lower body strength, dynamic stability, and coordination.
2. Mountain climbers
What to do:
- Get into a plank position.
- Pull your right knee toward your chest as far as you can. As you pull your right knee in, extend your left leg behind you.
- Switch between each leg continuously almost like you’re running.
- Aim for a few sets of 20-25 mountain climbers
Benefits:
Practicing this exercise will help you to improve your core strength, agility, and heart health. And since a lot of energy is required to perform mountain climbers, it also stimulates calorie burning at a faster pace.
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3. Burpees
What to do:
- Stand with your feet shoulder-width apart and arms at your sides.
- Push your hips back and lower yourself into a squat position.
- Thrust yourself into a plank position. Your body should form a straight line from head to heels.
- Get back on your feet quickly and reach your arms over your head as you jump explosively.
- Aim for 15-20 repetitions.
Benefits:
This is the ultimate full-body exercise that also happens to be an excellent calorie-burner. Burpees help you develop a stronger body and also improve your conditioning. You can add this exercise to almost any workout.
4. Medicine ball slam
What to do:
- Stand straight with a slight bend in your knees and hips.
- Hold the medicine ball in your hands, engage your torso, and draw your abs toward your spine.
- Lift the medicine ball above your head. Use your core and arm strength to slam the medicine ball down with as much force as you can.
- Aim for 10-15 reps.
Benefits:
Practicing this exercise will improve your cardiovascular conditioning, strengthen the core, and boost your metabolism. This exercise, in particular, is very effective for burning fat at an increased rate.
5. Sprints
What to do:
- Warm up for 5-10 minutes before the sprint.
- Perform your first sprint at about 60% of your maximum strength.
- Recover after each sprint for 2-4 minutes.
Benefits:
Sprinting is great for boosting your metabolic rate and this boost even lasts for several days after a workout. Basically, the calories continue burning long after the workout is done. This exercise is also great for your cardiovascular health.
6. Abdominal crunches
What to do:
- Lie on the floor, flat on your back.
- Bend your knees and place your hands behind your head.
- Start contracting your abdominal muscles slowly and bring your shoulder blades a couple of inches off the ground.
- Slowly lower back down, but don’t relax all the way.
- Aim for 10-15 reps.
Benefits:
Abdominal crunches provide stability to your body, strengthen your abdominal muscles, and strengthen your core.
7. Bicycle crunches
What to do:
- Lie flat on the floor with your knees bent.
- With your hands behind your head, slowly raise your knees to about a 90-degree angle, lifting both of your feet from the ground.
- Rotate your torso so you can touch your elbow to the opposite knee as you switch crunching between legs.
- Aim for 15-20 repetitions and 3-4 sets.
Benefits:
This exercise activates your upper abdominal muscles and is particularly effective at toning your thighs.
8. Side plank with arm lift
What to do:
- Start in a forearm plank position.
- Carefully shift your weight to your right forearm. Extend your left arm straight out in front of you.
- Hold this position for 5 seconds and engage your core. Slowly bring your arm back to the original plank position.
- Switch arms and repeat.
- Aim for 3-4 sets of 10 reps.
Benefits:
The main goal of this exercise is to work on your core strength, improve your stability, and enhance your body’s balance. The side plank also aids in speeding up the calorie-burning process.
Combine your workout routine with a healthy diet and you will definitely see positive results in no time. Are there other healthy exercises that have worked for you so far? If so, what are they? We’d love to hear your ideas in the comments.
