8 ways to burn belly fat without running and dieting

The content of the article

• Walking
• Pilates
• Swimming
• Yoga
• Interval training
• Weight Training
• Bike training
• Rope jumping

If you need to burn fat, you should not exhaust yourself with diets. Exercise for different muscle groups will help to fight extra pounds. There are 8 effective ways to burn belly fat without diets and exhausting jogging. The bonuses from such exercises will be a toned body and enhanced health.

Walking

The usual load for the body, recommended for weight loss at any age. You can go anywhere, do without the purchase of equipment and sportswear. You should start with regular walks for 30 minutes every other day. For half an hour of walking at a moderate pace (6.4 km / h), a person weighing 70 kg burns 167 kcal.

Pilates

For 30 minutes of classes a person weighing 64 kg burns 170-180 kcal. Reducing the waist and hips will be noticeable with regular training 3 times a week for 1.5 hours. You can do it at home or in the gym. Pilates is suitable for people with back pain and those who want to develop flexibility and plasticity..

Swimming

Regular visits to the pool will help improve your figure and reduce weight. For half an hour of swimming, a person weighing 70 kg burns about 233 kcal. The effect also depends on the method: butterfly stroke – 409 kcal, breaststroke – 372 kcal, on the back – 298 kcal. Additional benefits of swimming – improved flexibility and reduced joint pain.

Yoga

Asanas strengthen muscles, help focus on one’s well-being, learn how to control the body, which helps to avoid overwork and overeating. A person weighing 70 kg for half an hour of yoga burns 150 kcal. For 12 weeks of an hour and a half classes, the waist decreases by 4 cm.

Interval training

Alternating exercises with high speed and recovery periods between them Interval training should be carried out for 20-30 minutes. This is enough to burn up to 200 calories. The type of exercise is selected at will, taking into account health indications. The movements are performed with maximum efficiency for 30 seconds, and then at a slow pace for 1-2 minutes.

Weight Training

A person weighing 70 kg can get rid of 112 kcal in half an hour of classes. Due to muscle growth, a lot of energy is spent, which our body stores in the form of fat.

Bike training

For half an hour on a simulator, a person weighing 70 kg burns 260 kcal. When riding a bicycle, 298 kcal takes about the same time. For optimal load, traffic intensity should be between 19-22 km / h. Cadence depends on the level of training. It is better to alternate the load, changing the fast and slow pace.

Rope jumping

100 jumps per minute activates all the muscles of the body. Fat burning occurs due to the additional production of growth hormone. Daily jumping rope for 3 weeks reduces the waist circumference by an average of 2 cm. You need to exercise for 4 minutes, alternating 30-60 seconds of jumping with 30 seconds of rest.