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The Workout to Burn Off Belly Fat

The Workout to Burn Off Belly Fat

Original Article: Men’s Journal

“You can rip out ab exercises all day long in the gym, but without the right combination of high-intensity fat-burning cardio along with specific abdominal-strengthening exercises that build your abs rather than break the tissue down, you won’t ever show off the results of your efforts,” says Liz Lowe, C.S.C.S., owner of Scorch Fitness, a high-intensity interval training gym in Sarasota, Florida.

Spot training doesn’t work, but this workout does. It’ll burn off the layer of fat hiding your chiseled “show” muscles, strengthen your core, and build muscle density so your abs really “pop,” Lowe says. “Strength exercises such as the front squat, overhead plate walking lunge, Bulgarian and counterbalance squats will work to build deeper core muscles since your abdominal wall is being used to stabilize your entire body during each exercise,” she explains. “The Russian twist, suspension trainer crunch, and decline crunch act as fine-tuning exercises, giving your abdominal wall the shape you want.” What’s more: You’re continuously moving in this workout, so it sky-rockets your heart rate, scorches calories, and burns fat long after the workout is over.

Prescription: This workout can be done 2-3x per week max since muscle recovery is extremely important with any muscle-building and fat-burning routine.

The Belly Fat Elimination Workout

Directions: Complete three rounds of each group of superset exercises. Take no rest until all three rounds are completed, then use the prescribed time to recover before the next superset.

Superset 1
1a. Heavy Front Squats x 6-8 reps
1b. Single-Arm Kettlebell Swing x 10 reps each arm

60 seconds rest

Superset 2
2a. Dumbbell Plyometric Step Up (on a box) x 10 reps each leg
2b. Overhead Plate Walking Lunge x 10 reps each leg

60 seconds rest

Superset 3
3a. Dumbbell Bulgarian Split Squat (dumbbells in front position) x 8 reps each leg
3b. Jump Rope x 45 seconds

60 seconds rest

Superset 4
4a. Plate Counterbalance Squat x 12 reps (As you lower into the squat, your arms should simultaneously raise. Once your thighs are slightly below parallel, the plate should be extended in front of the eyes. Push through your heels and return to the starting position.)
4b. Medicine Ball Russian Twist x 15 reps each side

60 seconds rest

Superset 5
5a. Rope Slams x 30 reps
5b. Suspension Trainer Oblique Crunch x 15 reps per side (Start in a suspended plank position with your feet in the TRX straps (toes pointed down) and your shoulders directly over your hands. Bend both knees at the same time, drawing them together toward your left elbow. Extend both legs straight to return to the plank position. Draw both knees toward your right elbow. Extend both legs straight and return to plank position for one rep.)

60 seconds rest

Superset 6
6a. Decline Weighted Sit Up x 12 reps
6b. Treadmill Sprints x 50 steps (The treadmill is OFF. To move the tread, push off the tops of your feet.)

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