For your daily exercise routine, do the following exercises 4-5 times a week. You will not only burn belly fat, but also strengthen your back.
Diet.com Fat Blasting Interval Workout: Part I
First 5 Minute Exercise Routine
To warm up do these treadmill exercises
- Set treadmill incline: 2
- Tread lightly for 1 minute…
- Speed: 4.0 – 7.5 mph
Then tread at comfortable speed for another minute…
- Treadmill Speed: 5.5
Pick up speed for the last 3 minutes…
- Treadmill Speed: 6.5 – 7.5
Second Routine – Three Exercises – Three minutes
1. Dumbbell Workout: squats for 1 minute
Dumbbells: 5 – 10 lbs
- Stand with feet shoulder width apart
- Arms to your side hold dumbbells
- Pretend to sit down on a chair
- Don’t extend knees over toes
- Shoulders back
- Chest out
- Head forward
- Move back up into starting position
Fitness benefits: dumbbell exercises burn fat, including belly fat
Dumbbell squats:
- Strengthen the back – especially the lower back
- Work your core – tighten abs
- Work gluts to burn fat
2. Pushups: work chest and triceps for 1 minute
- Go on your knees
- Bend the elbows
- Bring chest down
- Reverse – straighten arms
Fitness benefits: pushup exercises burn fat, tone the whole body, and add muscle (which helps boost metabolism and increases fat burning)
3. Dumbbell workouts: hang cleans for 1 minute
Dumbbells: 8 – 12 lbs
- Stand straight, with dumbbells at your sides
- Head forward
- Chest out
- Roll the dumbbells down your legs
- Reverse slowly, rolling dumbbells upward to shoulders
- Transition to a press, turn hands, and press weights above head
- At Shoulder height, transition back
- Turn hands to roll weights down towards feet
- Repeat
Note: Whenever you look down and again, while moving back up, keep your back straight (flat) to avoid injury.
Fitness benefits: strengthens back
Dumbbells exercises work:
- Hamstrings
- Gluts
- Lower back
- Shoulders
- Core (for strong back and abdominal muscles)
- Upper back
Third 5 Minute Exercise Routine: Target Heart Rate
Elliptical exercise on elliptical trainer: Cardio Interval Workout for 5 minutes:
Fitness goal: bring your heart rate into target heart rate zone
What to do: Find your target heart rate and your target range zone.
Stay in between those numbers – no lower or higher.
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Great post! What a fantastic list of work out routines! It is so important that we integrate a daily work out routine in our days schedule. Doing a total body work out has benefits in the long run as well. For example, while performing this total body workout you are building lean muscle. By doing this you are creating a system in your body that will actually burn calories even when you are NOT working out! It is so important to take care of our bodies by performing a total body work out including our core muscles. The long term effects are well worth the few minutes a day a few times a week. If you have a hard time traveling back and forth to the gym all week long, maybe a home gym would be a good option.
I like the look of your Hang Cleans with dumbbells
Looks like one gets some aerobic benefit along with strength training.
I’ll try it , thanks!
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