You can use key aerobic exercises to reduce stomach fat without costly gym memberships or even private coaching sessions. Introduce the challenge of interval training to some commonly known fat-burning exercises such as running and jumping rope. The added intensity of interval training will speed up your metabolism and increase the rate of calories burned during exercise. Use quick calorie-burning exercises consistently for at least 30 minutes to maximize your calorie burn.
Jog/Run Interval Training
Mixing jogging and running will help you burn calories quickly by increasing your metabolic rate. Following a five-minute warm-up, alternate two-minute periods of running near sprint speed and walking or jogging at a relaxed pace. Alternate these intervals for 20 minutes, then run for five minutes at a comfortable pace. Follow this with a five-minute cool-down. If your fitness level allows, increase the two-minute intervals to three or five minutes for more of a challenge and faster weight loss.
High Intensity Jumps
The lunge scissor jump is one of several plyometric exercises that radically build lean muscle to help you burn calories fast. Use intervals of plyometric jumps alternated with a lower-impact activity, such as power walking or jogging. To do the lunge scissor jump, begin in a lunge position: right foot forward, front knee at a 90-degree angle above the ankle. With your hands on your waist, jump high, landing in the lunge position with your left foot forward. Alternate sides for a total of 10 jumps. Power walk for two minutes, then do another 10-jump interval. When you build enough strength, alternate sets of up to 20 jumps and power-walking or jogging intervals.
Jumping Rope
Jumping rope is a favorite among boxers in training, and is a fast calorie-burning exercise. In an hour of jumping rope, you can burn about 750 calories, depending on the pace of your jumping and body weight. The American Journal of Occupational Therapy reports that jumping with a rope increases your heart rate, which results in a greater calorie burn than jumping without a rope.
About this Author
Sala Saran is a bi-athlete and certified personal fitness trainer who is passionate about the life-transformative power of sports and fitness. Teaching a holistic perspective of the fitness lifestyle that is rooted in personal development, Saran shares her expertise in articles, columns and seminars to lead others to a discovery of their own power to transform their life experience.
