Burn and Shred that Christmas Belly Fat with these Cardio Equipment Variations by SLFitness.
So Christmas is over, Boxing Day is done and you’re at that point between Christmas and New Year where you start to lose all concept of time and existence, contemplating whether to go full hog and eat everything left over for the next 7 days into 2019…
Don’t ruin days, weeks and months of hard work in preparation for Christmas just to enter 2019 with a terrible mindset and an added 7 lbs of bodyweight and increased body-fat just from your Festive binge.
“Stop yourself, find your focus and get in gym mode with me and these cardio workouts designed to torch body-fat!”
These days, when burpees, classes and boot camps reign supreme, cardio machines don’t get a lot of love. But they’re in every gym for a reason. “Cardio machines are a great tool for fat burning because you can rely on the equipment to keep you at a challenging pace.”
In addition, “If you’re on your own outdoors, you might slow down when you get tired.” Using cardio equipment at low-medium pace throughout the duration of your workout? You might not be seeing the results you want nor being as engaged with your workout as you’d hope. No need to get discouraged. The same “dreadmill” that you, well, dread can be used to burn calories, boost your heart rate and help you slim down without boring you to tears. And if your goal is to lose belly fat, interval training can help speed up that process (with proper diet as priority No. 1, of course). Here are seven workouts that will get you closer to your belly fat-losing goals.
Sprints are king when it comes to fat loss and burning calories, but endurance training will help build your base level of speed, so you’ll feel comfortable hitting those higher numbers when you sprint.
That’s why Clayton broke this treadmill workout into two sections: one with speed intervals and one that emphasises endurance. Just do one if you’re short on time, or put them together with one-minute of recovery in between for a full workout.
Treadmill Workout #1 – 360 degree warm up, then hit 2 hills followed by some sprints.
Treadmill Workout #2 –
This run focuses on endurance runs with sprint intervals mixed in, the goal is to increase your base speed each time the runs get shorter. Stay on a 1 percent incline to better simulate an outdoor run.
The Elliptical – Intensity
The elliptical is a great way to burn belly fat because you can increase your intensity without increasing the impact on your joints. Just make sure you get your heart rate up to 70 to 80 percent of your max during your intervals.
To do that, you’re going to need to increase the resistance. Do SLF’s workout on “QuickStart Mode” four times a week to boost your heart rate and burn belly fat.
The Recumbent Bike – for targeting the lower body.
Riding a recumbent bike targets your thighs, calves and lower abdomen while burning belly fat. It’s also a great option for anyone with low-back pain.
Like other cardio-machine workouts, interval training is the most effective way to burn fat on a recumbent bike.
Rowing Machine – engaging your body and toning your core.
The rowing machine engages your legs, back, core and arms, delivering a full-body cardio workout. Plus, it doesn’t put as much stress on your knees and hips as running does, making it great for anyone recovering from a running injury.
I suggest adding strength exercises in between intervals for the best results. Pairing rowing with strength training scorches more calories and burns more fat than just cardio alone.
In this rowing workout, I’ve added core exercises for some extra midsection toning. Remember: You can’t spot reduce (meaning you can’t plank away your belly fat), but core exercises will make you a stronger, more efficient rower and overall athlete.
Air Bike Circuit Workout
Many Cross Fitters love using the Assault or Air Bike for maximum midsection toning, many suggest combining bike intervals with high-intensity floor exercises to tone your core and blast calories like crazy.
“Each round of this workout includes a calorie-burning interval on the bike, followed by a body-weight exercise that focuses on the belly area.”
And finally, the StairMaster Workout to Improve Strength and Speed
The first segment works strength, the second segment works speed and the third works both strength and speed for total-body endurance.
The purpose of this workout is to never allow your heart rate to remain constant, so you stay in a fat-burning zone.
For the best results, try not to rest in between each segment and keep your abs drawn in and chest upright. Hunching over will disengage your core, she says.
Give them a shot and let me know in the comments below how you got on! For more:
– fat loss tips
– nutritious meal plans
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