High-intensity interval training (HIIT): It is probably one of the fastest and most efficient ways to lose stomach fat and reduce the overall body fat percentage. HIIT is a high-intensity short period of exercise that usually doesn't exceed 30 minutes, with short breaks of recovery periods of 30-60 seconds.
HIIT or high-intensity interval training is currently the most popular cardio exercise to reduce belly fat. They are well-rounded workouts including back workouts and have the potential to burn tones of calories and fat. It contains body-weight movements paired with weighted movement and cardio elements.
Burpees - 10-12 Reps. Since burpees are an intense exercise that recruit lots of different muscles groups, they are an effective way to burn a ton of calories. They will also speed up your metabolism throughout the day, so you'll burn calories all day long.
Doing aerobic exercise while eating a healthy diet is the best way to lose belly fat and overall body fat. This will help to create a calorie deficit (where you use more calories than you consume), which promotes fat loss over time.
So if you lose 1lb (0.45kg) a week you could hope to reduce your waistline by an inch after four weeks. Dieticians advise that if you eat 500 calories less than your daily requirement you will lose about 1lb every seven days (expect some variation from person to person).
Research suggests a slightly higher frequency of training for building strength training, with a minimum of three days a week required for strength gains but five days being optimal. A 2023 study concluded that three days a week of strength training was superior to two days a week when measuring bicep strength [2].
Incorporate circuit training: Circuit training is a great way to burn more calories by combining high-intensity cardio with strength training exercises. You keep your heart rate elevated by moving from one exercise to another with little or no rest while focusing on cardio and strength in the same workout.
These beverages include honey-infused lemon water, jeera water, buttermilk or chaas, cinnamon tea, and green tea. When paired with a balanced diet and regular exercise, they can accelerate weight loss effectively.
The Science of Fat Loss
Think of it like a balloon losing air—it deflates, but doesn't disappear immediately. Over time, your body adjusts, but the jiggly feeling can be a temporary step along the way.
To lose belly fat in one week, you can initiate lifestyle changes like running for 30 minutes every day and maintaining a diet that is low in calories, fat and sugar. Exercise and diet can prevent further fat accumulation in the body and can trigger fat burning, especially in the belly.
Activities like running, cycling, and high-intensity interval training (HIIT) burn more calories and fat throughout the body, including the upper belly, lower belly, and obliques. So, while ab exercises can help define your core, it's a holistic approach that will help you lose the fat covering those muscles.
To burn 500 calories, you would need to perform around 2,500-3,000 jumping jacks, depending on your weight and the intensity of the exercise. 3.