Most of the young adults in present times struggle with fat deposition around the belly, also known as abdominal adiposity. This is due to prolonged hours of desk jobs, less physical activity and consuming high calorie processed foods. Abdominal adiposity predisposes to many health problems including obesity, diabetes and high blood pressure. It also leads to poor self esteem and tendency to take up crash diet plans that do more harm than in helping with weight loss.
The best way to lose belly fat is by following simple, effective 15 minute high intensity exercise regimen.High intensity work-outs which combine cardio and strength training can help you burn calories in a short span of time. It also helps in improving metabolism and endurance. Here are some easy 15-minute exercises, which can help you lose that belly fat in no time:
1 . Burpees
Burpees are pretty simple to do but quite exhausting. You can learn the steps from the image given above.
-Begin in a squat position with hands on the floor in front of you.
-Kick your feet back to a push up position.
-Immediately return your feet to the squat position.
-Leap up as high as possible from the squat position.
-Repeat, moving as fast as possible. You should maintain a fast pace for this exercise. Strive for maximum height with each jump.
-An average person weighing 68 kg can lose up to 563 calories doing burpees for an hour. In 15 minutes, that means 140 calories.
2 . Wall Sits
-With back against a wall, stand up straight. Bending your knees slowly, take a step forward with until your legs are bent 90 degrees.
-You should hold this position for 30 seconds followed by a 10 minute rest interval.
-An average person weighing 68-70kg can burn about 5 calories per minute with moderate intensity wall-sit.
3 . Squats
-Stand straight with legs slightly apart (in alignment with your hips). Hold out your arms such that they are parallel to the floor .
-Bending your knees slowly, lower the upper part of your body towards the floor until your knees are bent slightly more than 90 degrees.
-Return back to standing position. You can repeat this for 30 seconds with a rest of interval 10 seconds.
-You can find out how much calories you burn using squats by multiplying your body weight in pounds by 0.096. The result will be the amount of calories you are burning per minute doing squats.
4 . High Knees
-After standing straight with your feet together, lift the right knee as high as possible.
-Then simultaneously, lower your right knee and lift your left knee as high as possible. Repeat the cycle seconds with rest of 10 seconds.
-You can burn 6 calories in a minute doing high knees.
5 . Lunges
-Taking a step forward with your right foot, bend your right and left knee at 90 degrees.
-Using your right foot, push back your body to return to the starting position.
-Repeat with left leg. Repeat the cycle with rest of 10 seconds.You can burn up to 30 calories doing 3 sets of 20 lunges each.
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Before these work-outs, you should remember to warm up and cool down your body by walking or jogging for 10 minutes. If you suffer from any chronic health condition it is always a good idea to talk to your doctor before starting a new workout routine. Stay Active, Stay Healthy!