Many people likely are under the assumption that you can lose belly fat by doing high reps of abdominal exercises. This is called spot reducing, and according to the American Council on Exercise, it cannot be done. Exercises that remove belly fat involve movement of other body parts in a repetitive fashion. This is cardiovascular training and it leads to weight loss throughout the body.
Walking
Something as simple as walking briskly can help reduce belly fat. The key is to get your heart rate elevated to a point where you start to sweat. You can make walking more vigorous by alternating back and forth between high and low speeds or by walking up hills. Alternating your intensity is interval training.
Running
Running is a higher-impact form of exercise than walking, but it also causes greater caloric expenditure. If you you run at a fast pace, you also have to forcefully contract your abs to generate power. This can give your abs a workout while you burn calories.
Cycling
Cycling on an exercise bike or outdoor bike can efficiently burn calories and reduce belly fat. Unlike running and walking, cycling causes little impact to your joints. If you pedal at a fast speed or turn the resistance up and stand while pedaling, you increase the workload on your abs. You can also get this kind of exercise in a spin class, where an instructor guides you through a high-intensity interval workout that lasts 60 to 90 minutes while music plays in the background.
Tuck Jumps
Tuck jumps cause you to work your legs and abs in an explosive fashion. They also quickly raise your heart rate, which causes a higher calorie burn. Stand with your feet about shoulder-width apart and rest your arms at your sides. Slowly lower yourself into a deep squat and jump off the ground as high as possible. While in the air, quickly lift your legs, bend your knees and tuck them into your body. As soon as you land, lower yourself back down and repeat.
Burpees
Burpees fuse multiple exercises into one motion. The abs get worked, along with the chest, legs, arms and shoulders. In similar fashion to tuck jumps, it does not take long for your heart rate to become elevated. Lower yourself into a squat and place your hands on the floor about shoulder-width apart. Quickly lift your feet off the floor and kick your legs behind your body. Once your toes touch down, maintain a straight back and tight abs, and perform a pushup. Upon rising, snap your feet back to the starting point and jump in the air with all your might. Reach your arms high above your head. As soon as you land, go right back into another burpee.
