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Interval Training To Reduce Belly Fat - Start Burning Fat Around Belly With Interval Training

Updated on September 6, 2012

If you are working out and doing different types of training exercises to lose belly fat but still not able to get rid of unwanted fat, then here is something for you. One of the most efficient and beneficial fat-burning workouts is called interval training and of course this is the best way to reduce belly fat. It starts like this: After a 5-minute warmup, you go full out for 15 to 30 seconds and then at an easy pace for 20 to 40 seconds. Repeat for 15-20 minutes and then cool down for 5 minutes. Optimum workout is 20 to30 minutes, once or twice a day and rest every third or fourth day. Check your pulse if you can, it should vary from around 120 to 130 base to a peak up to 160 or so max beats per minute. (Max depends on age, an easy formula is 200 minus your age.) Cool down is done when you are under 120 bpm.

The goal of this interval training exercise is to get your heart rate to cycle up to a peak training rate, and ease back down, and repeat that at least 10 to 15 times during the workout. You will notice a training effect: Your recovery rate will begin to improve (time it takes heart rate to return to normal), and your average resting heart rate (before waking up in the morning) should get lower, within just a few weeks. Another major benefit is you will burn stored body fat more efficiently for 3 to 6 hours after a good interval workout.

Also learn how to break plateaus between workouts through my personal blog.
Also learn how to break plateaus between workouts through my personal blog. | Source

After the first week or so, it will get easier, and then you should gradually shorten the cycle times down to an optimum of 15 seconds hard, then 15 seconds easy, then repeat for at least 20 minutes. I read a lot about it and tried it for a few years. It works and I do this whenever I build up fat again. So anyone considering losing body weight and fat around stomach must be doing this too with other techniques. Besides running, a stationary bike or an elliptical trainer can be used, for less impact on the knees, ankles, and feet. The ones that have both upper and lower body involved are highly recommended.

Another way for burning fat around belly is to write down everything you eat for at least a week and you will be surprised. Try to cut back on (empty) calories like sugars and fat containing foods like fried ones. But a little good fat is essential for vitamins A, D, E and K. Make every calorie count! Check your body fat composition utilizing calipers, electronics, or underwater weighing every 2 to 3 months. You want lean mass to go up, fat mass to go down. Ordinary scale weight can be misleading.

Important Pointers and Resources for Interval Training

  1. The peak periods are when you sprint, as fast as possible. You should go full out during those short bursts, 15 to 30 seconds and then go easy during the recovery intervals in between. It's a hard/easy/repeat pattern.
  2. There are some good articles from Christian Finn on his website Facts About Fitness ( I had read when I had a membership last year.
  3. You can also find some good information at Men’s Health Forum on high intensity interval training cardio. This is where you go all out for 15 to 30 seconds followed by a minute of more leisurely paced jogging, biking, or walking. This kind of exercise workout can give you the same effect in 20 minutes as a steady state cardio session of 1 hour all while preserving lean body mass. You can also find some good information on MMA workouts, cycling classes, yoga poses, swimming, and cardio trainings. Also excellent information on diet and nutrition and injury and rehabilitation can be found via this excellent source for fitness information I found on the Internet.

Now regarding the above mentioned belly fat burning interval training exercise, let me know how it goes for you over the first 2 to 4 weeks. Keep working out and lose weight with the best way to reduce fat from belly.


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    • soni2006 profile imageAUTHOR

      Rajinder Soni 

      6 years ago from New Delhi, India

      Thanks for your visit and comment FitnessMarkLorie

    • FitnessMarkLorie profile image


      6 years ago from Longs, SC

      I do tabata style interval training....very effective!

    • soni2006 profile imageAUTHOR

      Rajinder Soni 

      7 years ago from New Delhi, India

      Thank you so much Purple Perl. Wish you good luck.

    • Purple Perl profile image

      Purple Perl 

      7 years ago from Bangalore,India

      Congrats Soni. Great hub as always.

    • soni2006 profile imageAUTHOR

      Rajinder Soni 

      7 years ago from New Delhi, India

      Thank you so much Simone. I wish I could write even more for the honors.

    • Simone Smith profile image

      Simone Haruko Smith 

      7 years ago from San Francisco

      Congrats soni2006! You're the first to win two Daily Drawing prizes in the SYTYCWO contest! This is your second winning Hub!

    • soni2006 profile imageAUTHOR

      Rajinder Soni 

      7 years ago from New Delhi, India

      @ocbill, thanks for being a great reader of my fitness hubs.

    • ocbill profile image


      7 years ago from hopefully somewhere peaceful and nice

      i have to repeat the comment as well. Great Info. I am an active believer in interval training.

    • soni2006 profile imageAUTHOR

      Rajinder Soni 

      7 years ago from New Delhi, India

      Thank you so much mdlawyer.

    • mdlawyer profile image


      7 years ago

      Great info on internal fitness, soni


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