Newsflash: Achieving a slimmer waist and defined abs doesn’t mean doing endless crunches or experimenting with crash diets. If you’re tired of searching through endless exercise options and fad diet trends, you’re in the right place. Here, we talked to Rachel McPherson, CPTACE Certified Personal Trainer with Garage Gym Reviews offering the ultimate HIIT workout to lose belly fat and reveal abs in 30 days.
It’s no secret that the online fitness world is saturated with countless workout routines. That’s why we’ve suggested this effective HIIT workout to save you time and energy. No need to sacrifice hours of your day; this routine is tailored for seamless integration into your schedule without compromising results.
Research supports the idea that HIIT workouts are great for achieving 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 in a shorter period than moderate-intensity exercise. Short bursts of intense effort, followed by short rest intervals, can raise your metabolism, ensuring your body continues to burn calories long after you’ve finished your workout.
“The best HIIT workout you can do that supports fat loss and helps reveal your abs involves strength-based movements along with high-intensity cardiovascular intervals like a circuit,” McPherson explains. “My HIIT workout is one upper body move, one lower body move, one core move, then one cardio-based move. You should make maximum efforts during cardio work. Then you recover. depending on your fitness level, which could be one or up to five minutes, to allow your heart rate to drop so you can complete another lap.
Do the following HIIT workout to lose belly fat every other day for 30 days and watch those abs reveal themselves. 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
- Dead bugs x 1 minute
- Squat Jumps x 90 seconds
- Rest or march in place for one to five minutes.
- Repeat the circuit until the timer goes off.
Read about McPherson’s HIIT workout to lose belly fat and reveal abs, along with detailed information on each exercise. And next, don’t miss the 5 Best Kettlebell Exercises for Women to Lose Belly Fat.
Pushups are a classic upper body exercise that engages the chest, shoulders, triceps and core. This compound movement is fantastic for building strength and definition in your arms and chest. Incorporating push-ups into your HIIT routine can increase overall fat loss and help reveal your abs.
To perform this movement, McPherson says, “Start by kneeling on the ground. Place your hands on the floor, shoulder-width apart or slightly apart, with your fingers pointing slightly outwards. Extend your legs, one at a time, behind you with your toes on the ground and your body in a straight line, core engaged, in a plank position. Bring your chest toward the floor by slowly bending your elbows and inhaling. Keep your back and hips straight without slouching, and your core engaged. Stop the range of motion when your shoulders are at the same height as your elbows. Slowly return to the starting position, breathing out.” Repeat this movement for 60 seconds before moving on to the next exercise.
Squats are a powerful lower body exercise, targeting the quads, hamstrings and glutes. Plus, the squat engages your core for stability. The more muscle mass you put on during your workout, the more calories you burn, making squats a fantastic choice for those aiming to shed belly fat and reveal a toned 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. Hinge your hips and bend your knees toward your toes. Once your thighs are roughly parallel to the floor or you’ve reached the end of your range of motion, push through your legs to stand back up.” Do this for 60 seconds without letting up, then move on to the next exercise.
Deadbugs may sound strange, but they are very effective for working on your core. This exercise requires engaging your core while maintaining stability, helping to sculpt your abs.
“Lie on the floor with your knees bent over your hips to form an upside-down L. Keep your back flat on the ground and your core tight. Reach one arm straight back overhead and extend the opposite leg forward, keeping it lifted off the floor. “Slowly return the arm and leg simultaneously to the table position and repeat on the other side,” says McPherson.
Jump squats are a dynamic exercise that will get your heart rate up and burn calories. This explosive movement combines the benefits of squats with cardiovascular exercise, making it a great choice for burning fat. Jump squats also engage the muscles in your core, legs, and glutes, making them a valuable addition to a HIIT workout designed to trim your waistline.
“Stand with your feet shoulder-width apart. “Lower down into a squat with your toes pointing forward,” McPherson instructs. “Reach your arms forward as you lower. As you rise from the squat, use your arms to create momentum by swinging down, pushing through your legs, and explosively jumping off the ground. As you land, bend your knees and return to a squat position with your arms in front of you.
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