Top exercise to burn belly fat | Best homeworkout burn belly fat

 

 

Having a body fat percentage more than 32% for women and 26% for men can lead to some insane health issues for instance obesity, high cholesterol level, cardiovascular disease and many more.

Adipose tissues stores lipids and there are numerous important function of lipids which are very essential for our body for instance our body uses lipid to create an energy, and it secreted important hormones (are mostly steroid which are derived from cholesterol and the eicosanoids, include testosterone, estrogen and cortisol.), insulates the body from extreme temperatures and protect internal organs, and helps in digestion.  

However more fat percentage can lead to certain types of cancer, type 2 diabetes, heart disease, digestive problems, osteoarthritis, stress, lack of sleep, and so on.  

There are various ways to get rid of belly fat for instance by following strict diet plan, yoga, fasting, medication, surgical intervention, physical exercise and so on.  

Also read: Skip your regular cardio exercise with HIIT exercise for fat loss

 

Body fat percentage parameter according to American Council on Exercise:

Fat categories	Men	Women
Essential fat	2-4%	10-12%
Athletes	6-13%	14-20%
Fitness	14-17%	21-24%
Acceptable	18-25%	25-31%
Obese	>26%	>32%

You can calculate your body fat percentage through body fat calculator.

Fat mass (FM) formula:

      FM= BF*Weight

Lean mass (LM) formula:

     LM= Weight-FM

BMI method to calculate body fat percentage

1. BFP formula for males:

   BFP= 1.2*BMI+.23*Age-16.2

2. BFP formula for females:

   BFP=1.20*BMI+0.23*Age-5.4

3. BFP formula for boys:

   BFP= 1.51*BMI-0.70*Age-2.2

4. BFP formula for girls:

   BFP= 1.51*BMI-0.70*Age+1.4

This article shows you top 4 strength exercise to reduce belly fat but before going to forward there is one thing that you have to understand that in order to lose belly fat you have to consume less calories than your maintenance calories and track you macros intake daily for better results. 

Also read: what's best for weight loss cardio or strength training

Here are the top 4 strength exercise to reduce belly fat:

1. Skipping 

Skipping is one of the best exercise in terms of fat loss. it not only helps in fat loss but also improve stamina, support cardiovascular health and so on. 

Skipping has many benefits like it is affordable, doesn't need more space to perform it, workout is fun, can perform low intensity to high intensity as well. 

Any one can do skipping even he/she is a beginner, it just take few minutes to set gear. 

Calories burn by doing skipping rope:

Skipping can burn up to 15-20 calories every single minute. So you can easily burn 200 to 300 calories in just 15 minutes only. If you can go long then you can speed up your fat loss process and may even get results within days. 

Best Skipping Ropes (click here to get best skipping ropes)

Here are calories burn formula for skipping:

        Calories/Minute = (MET x Body Weight in Kg's x 3.5) / 200

        Where, MET= Metabolic equivalent (12.3 for vigorous rope jumping)

e.g., for 30kg person

        12.3 x 30 x 3.5 / 200 = 6.4 calories/minute

        6.4 x 60 = 384 calories/hr

Factors that affect the calorie burn are:

• Weight
• Speed
• Intensity of workout 

Skipping target the muscles:

• Calf
• Quads
• Hamstring
• Glutes
• Abdominal
• Forearms
• Biceps
• Triceps
• Shoulders
• Back and 
• Chest muscles

Scientific evidence

A study of 2014, 'The Effect of 12-week Music Rope Skipping Exercise on Serum Adiponectin Concentration and Abdominal Fat in Obese Boys Student in Present Middle School', has been shown that BMI and adiponectin levels decreased significantly. In addition, total abdominal fat has also decreased significantly after the program. 

Some other health benefits other than fat loss:

• Improves cardiovascular health
• Boosts bone density
• Improve stamina
• Greater muscle activation
• Improves co-ordination
• Improves balancing
• Improves respiratory health
• Increase concentration
• Improves agility
  

 Also read: does chewing gum reduces face fat?

 

2. Mountain Climbing 

Mountain climbers are one of the best body-weight exercise which helps to reduce belly fat and it targets many muscles at the same time.

Mountain climbers are usually performed at a fast pace, which is good for cardiovascular system and effective as part of a HIIT(High Intensity Interval Training).

Like skipping it also doesn't occupies much space to perform. 

Beginner can also do this exercise very efficiently without any hustle.

Calories burn by mountain climbers

Mountain climbers can burn up to 11 calories every single minute. So you can easily burn 150-200 calories in just 15 minutes only. high intensity will help you to burn more calories and speed up your fat loss. 

Here are calories burn formula for mountain climbers:

     Calories = MET x Body Weight in Kg's x 0.0175 x minutes

Where, MET= Metabolic equivalent = 8

e.g., for 30kg person

        8 x 30 x 0.0175 x 1 = 4.2 calories/minute

        4.2 x 60 = 252 calories/hr 

Factors that affect the calorie burn are:

• Weight
• Speed
• Intensity of workout 

Skipping target the muscles:

• Hamstring
• Quadriceps
• Rectus abdominis muscle
• Glutes
• Core
• Shoulder
• Deltoid 
• Abdominal external oblique muscles
• Triceps

Scientific evidence

A Meta Analysis study of 2018 has shown, that HIIT is a efficient workout program to decrease fat-mass deposits, including those of belly and visceral fat. 

In this study they reviewed 39 studies and found that HIIT significantly reduced abdominal and visceral fat masses, and there was no difference between male and female

Some other health benefits other than fat loss:

• Improve mobility
• Support cardiovascular health 
• Increase stamina
• Burn more calories 
• Improves agility

Also read: 7 big reasons of unwanted weight gain

 

3. Burpees

Burpees is the one of the best exercise in term of reduce belly fat. it is a combination of two or more exercise (squat,Push-up) that's why it works on most of the muscles and burn more calories. Burpees are very efficient exercise that you can add in you HIIT program to speed up your belly fat loss.

Burpees is a full body exercise which used in strength training. it is one of those exercise which are tough and more challenging.

Calories burn during burpees:

Burpees can burn roughly 10-12 calories every single minute. So you can easily burn 150-200 calories in just 15 minutes only. Doing 1 burpee can burn nearly 0.14 to 1 calorie it depends on your body weight. 

Here are calories burn formula for burpees:

        C= (W/150)) x 0.55 x N

        Where, C- calories burned

                    W- Weight in pounds (lbs)

                    N- number of burpees performed

e.g. for 172 lbs person

        C= (172/150) x 0.5 x 10 = 6  

Factors that affect the calorie burn are:

• Weight
• Intensity of workout

 Burpees targets muscles:

• Quadriceps
• Hamstrings
• Calves
• Hip flexor
• Glutes
• Erector spinae
• lats
• Arms
  
• Chest and 
• Shoulder

Variation of burpees:

• Box-jump burpees
• Burpees push-up
• Dumbbell burpee
• Long jump burpee
• Pull-up burpee
• Burpee mountain climber 
  

Some other health benefits other than fat loss:

• Lower blood pressure
• Improved blood flow
• Support cardiovascular health
• Improved cholesterol level
• Improved brain functions
• Burn more calories
• Boost endurance
• Strengthen core

 Also read: Top 8 exercise for waist fat loss at home without any equipment