Belly fat refers to the fat deep in your abdomen that wraps around your organs and makes you prone to health issues like heart disease, diabetes and high cholesterol to name a few. Belly fat is also known as visceral fat or intra-abdominal fat. The only way to get rid of belly fat, or any kind of fat, is through aerobic exercise--exercise that gets your heart rate up and keeps it there for at least 12 to 20 minutes, burning both calories and fat. Aerobic exercise is also known as cardio exercise.
Brisk Walking
Walking is one of the simplest moderate-intensity aerobic exercises you can do, but you can't stroll. For it to work to help you lose belly fat, you have to walk fast enough to get your heart rate up to within 50 to 80 percent of your maximum heart rate, according to Penn State Strength and Fitness. To find your maximum heart rate, subtract your age from 220. If you are just beginning to get fit, check with your doctor before starting an exercise program.
Bicycling
Bicycling can be either moderate- or vigorous-intensity exercise, according to the Centers for Disease Control (CDC). It all depends on your speed and whether you are on level ground or hills. Ride outdoors on a traditional bike or use a stationary bike. The CDC recommends 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic activity each week for healthy adults.
Jogging
Jogging is a vigorous-intensity exercise. Jogging gets your heart rate up faster than walking does, but it requires more stamina. The CDC recommends increasing your activity level slowly from moderate intensity to vigorous intensity. Build up to jogging for half the time you would walk to get the same belly-busting benefit; then, build up the time you spend in vigorous-intensity exercise for even greater benefit.
Stair Climbing
You can find stair-climbing machines in gyms and fitness centers, but you don't need a fitness center to climb stairs. Take the stairs whenever you can to raise your heart rate and metabolism to burn belly fat. Take the stairs at work or an apartment building. Stair-climbing machines in the gym are like treadmills in that you can program them for different types of workouts.
Aerobic Dancing
Your fitness center may offer different kinds of aerobics classes, such as high or low impact, step, or water. You can also buy an aerobics DVD so you can work off belly fat in the privacy of your home. Any kind of fast dancing that raises your heart rate will confer similar benefits, so move the furniture, crank up the tunes and get your body moving.
Swimming
Swimming laps is a vigorous-intensity aerobic exercise. Because water resistance is about 12 times greater than air resistance, according to Rice University's Recreation and Wellness Center, swimming provides a challenging aerobic workout. Swimming can give you similar cardiovascular benefits to bicycling and jogging, with less stress and impact on your joints.
