The Surprising Benefits of Interval Training for Belly Fat Loss

Interval Training can be an effective and time-efficient way to lose belly fat and keep it off. It involves alternating bouts of higher and lower intensity exercises. Even though you’re getting your heart rate up and burning calories, this type of exercise offers a surprisingly significant range of additional benefits.

E-E-A-T Benefits of Interval Training for Belly Fat Loss

1. Enhanced Metabolism

Interval training helps promote an elevated metabolism, making it easier for people to maintain a more steady waistline. Even though you can still burn calories through traditional cardio activities, interval training works to help your body boost its metabolism over the course of the session and continue working afterward. Doing high-intensity exercises is much more efficient at stimulating your metabolic rate and helping your body burn more calories.

2. Increased Cardiovascular Capacity

Greater energy efficiency is an especially beneficial side-effect of interval training. Its method of exercising helps your body’s cardiovascular capacity to increase, allowing you to do more work without feeling as much strain. This is great news for those who don’t have a lot of time to put in at the gym, as you can see greater results without needing to commit a large amount of time.

3. Improved Insulin Sensitivity

You may also improve your body’s insulin sensitivity as a result of interval training. This is terrific news for anyone who wants to better regulate their blood sugar levels and help control their hunger. Improving your body’s insulin sensitivity also helps you lose fat more efficiently and avoid the formation of new fat.

4. Enhanced Mental Focus

Continual physical activity does more for your mental concentration than just about anything else. Doing moderate-to-high intensity exercises forces you to stay in the moment and focus on the task at hand. Studies have also shown that interval training is especially effective at improving cognitive skills and helping people think more clearly.

5. Improved Stress Levels

Exercise is a great way to help manage stress and interval training is no exception. When it comes to improving your mental health, interval training involves a great degree of variety. According to research, this stands to make the exercise routine more enjoyable and makes you more likely to commit to it than if your workouts were simply monotonous. Proper dampening of cortisol levels is beneficial for both your physical and mental wellbeing.

Interval training can be an excellent tool for achieving optimal results when it comes to fat loss, while also providing a range of other unexpected advantages. Not only does it help boost your metabolism and cardiovascular ability, but it also works to increase your insulin sensitivity, help you to focus more and reduce stress. With a greater variety of exercises and changing intensity levels, it keeps the sessions enjoyable and can help you stay motivated.

What is the fastest exercise to lose belly fat?

Crunches: The most effective exercise to burn stomach fat is crunches. Crunches rank top when we talk of fat-burning exercises. You can start by lying down flat with your knees bent and your feet on the ground. Lift your hands and then place them behind the head. Lift your shoulders off the floor and curl your legs towards your ribcage; hold for a few seconds. This movement works the lower abdominals and should be done in two sets of 10 reps.

What HIIT workout burns the most belly fat?

HIIT Exercises to Lose Belly Fat Faster Slam Ball. Easy to do and with multiple benefits that will increase your endurance and build muscle at the same time, Cable Woodchopper, Weighted Burpee, Kettlebell Swings, Kettlebell Long Cycle, Battle Rope, Prowler / Sled, Mountain Climbers , Partner Medicine Ball Toss, Alternating Step-Ups, Bear Crawl and Jump Squats.

Does interval training burn belly fat?

The answer is yes, according to a 2018 meta-analysis, which looked at 39 studies involving 617 subjects. “HIIT significantly reduced total (p = 0.003), abdominal (p = 0.007), and visceral (p = 0.018) fat mass,” the study’s authors said. In addition, it reduced the waist circumference and body mass index. The only caveat is that the study did not measure the effects of interval training on waist-to-hip ratio.

How often should you do HIIT to lose belly fat?

Two to three days a week is a solid amount of HIIT, says Wong, as long as you build in 24 hours of rest and recovery between sessions. So if your goal is to work out four times per week, he recommends two HIIT sessions and two resistance training sessions. Just be sure to stick to the same muscle groups on the same days so you’re giving your body enough time to recover.

What are the best interval training workouts for belly fat loss?

1. High Intensity Interval Training (HIIT): HIIT is an interval training workout that alternates between short periods of intense exercise and shorter periods of recovery. During intense exercise, you should be working at maximal effort for 30 seconds to 2 minutes before recovering for an equal or slightly longer duration. Examples of HIIT exercises include sprints, burpees, and plyometrics.

2. Tabata Training: Tabata is another type of HIIT protocol that alternates between 20 seconds of intense exercise and 10 seconds of rest. Examples of Tabata exercises include squat jumps, mountain climbers, and jumping jacks.

3. Sprints: Traditional sprinting, like running, swimming, or cycling, is great for burning belly fat. Aim for a 30-second sprint, followed by 1 to 2 minutes of recovery.

4. Moderate-Intensity Interval Training (Mod-IT): Mod-IT is a more moderate version of HIIT that alternates between 1-minute bouts of moderate-intensity cardio, like jogging, followed by 30 seconds to 1 minute of rest.

5. Tomahawk Training: Tomahawk training is a variation of HIIT that consists of 4 rounds of sprinting, plyometrics, calisthenics or a combination. Each round should consist of 20 seconds of exercise and 10 seconds of rest.