Cardio exercises elevate your heart rate and make you sweat. The end result of this is a high caloric expenditure and weight loss that is seen throughout the body as a whole. When it comes to burning belly fat, conventional cardio exercises like running and cycling serve the purpose, but you can also do a group of body weight exercises that cause you to contract your abs. Take short rest breaks in between and perform them in a circuit to get the best effect.
Low Runners
Low runners work your abs as well as your quadriceps and hip flexors--the small muscles that move your thighs toward your stomach. These are often referred to as mountain climbers and they are performed from a face-down position on the floor. After placing your hands about shoulder-width apart, position your feet in a split stance as if you were about to run a race. Keeping your hips as low as possible, quickly shift your feet back and forth underneath your body. Every time your leg comes forward, your thigh should come close to your chest. Move back and forth in a fast, but controlled motion.
Tuck Jumps
Tuck jumps are high-intensity exercises that burn calories, work the abs and work the legs. The abs are used to generate power. From a standing position with your feet about shoulder-width apart, lower yourself into a squat and jump in the air forcefully. Pull your knees into your chest as you do this and land lightly on your toes. Immediately lower yourself back down and repeat. For an extreme variation, perform these one foot at a time.
Burpees
A burpee involves multiple joints and multiple muscles simultaneously. This exercise gets your heart rate elevated quickly and it stays elevated throughout your set. To do a burpee, stand with your feet together, lower yourself into a deep squat and place your hands on the floor. Kick your legs backward and either perform a push-up and snap your legs forward, or just snap your legs forward. Quickly jump into the air and reach your arms above your head. Land back down and repeat. The abs get contracted when you kick your legs behind your body and when you reach for the sky.
Frog Jumps
Frog jumps require the use of a stability ball. In addition to the abs, the legs and glutes see action with this exercise as well. From a standing position with your feet about shoulder-width apart, bend down and grab the ball with both hands. In one continuous motion, quickly swing the ball over your head and jump as high as possible. As you are in the air, spread your legs out to your sides in a "V" shape. Move your legs back to shoulder-width before landing and repeat.
Bicycle Kicks
Bicycle kicks are multi-joint ab exercises that also work your quads and hip flexors. They are performed while lying on your back with your shoulders and legs elevated. After placing your hands on the sides of your head, bend your knees and level your shins with the floor. Quickly move your right elbow and left knee toward each other while extending your right leg. Reverse the motion by twisting in the opposite direction and continue to move back and forth. When extending one leg out, do not let your heel touch the floor. This will keep the emphasis on your abs.
