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| To reduce visceral fat, you should spend at least 30 minutes walking briskly every day. (Source: Pinterest) |
According to a 2017 study published in the journal PLOS One , visceral fat, the type of belly fat you can't see because it's hidden deep inside your stomach.
Visceral fat increases the risk of several cardiometabolic factors such as high blood pressure, insulin resistance, and heart disease (the leading cause of death worldwide, according to the WHO).
“Visceral fat, or fat that builds up around your internal organs, is a dangerous thing to carry around,” says Rose McNulty, personal trainer and nutrition coach.
Even in lean people, high visceral fat is linked to poor health, including conditions like type 2 diabetes and heart disease."
While losing weight and belly fat isn't easy, the good news is that incorporating the following exercises into your fitness routine can help you burn visceral fat and shrink your waistline effectively, leaving you slimmer and healthier:
Jogging
Whether you prefer the trail, road or treadmill, making running a regular part of your fitness routine is a great way to get your blood pumping and your body sweating.
Research shows that people who run an average of more than 5km per week will lose a significant amount of weight when combined with a healthy diet.
"Love it or hate it, running is arguably the most accessible form of classic cardio," says McNutty. "Running a few times a week will help you burn a lot of calories. It can be done as an interval workout or as a long, steady workout."
HIIT Workouts
High-intensity interval training (HIIT) has a huge impact when it comes to burning stubborn visceral fat.
These workouts involve short bursts of high intensity exercise followed by short periods of rest.
According to a 2015 study, HIIT workouts can burn calories even after you finish your workout by boosting your metabolism for hours after your workout.
“HIIT has become incredibly popular for two main reasons,” says McNulty. “First, you don’t have to spend a lot of time doing a full HIIT workout.
Second, HIIT workouts are super customizable and can be done whether or not you have access to a full gym.
Additionally, HIIT has been shown to burn visceral fat and help build muscle when performed with strength-based exercises or weights."
Rowing
Rowing is a great total body workout that not only helps you build strength and endurance, but is also an effective cardiovascular workout that helps reduce visceral fat.
“Rowing is a great option for daily exercise because it's a low-impact form of cardio that can be done in a variety of ways,” explains McNulty.
Like any cardio exercise, rowing can be done at a high or moderate intensity for longer periods of time. This workout can be adapted to any schedule and is less taxing on your joints than running or HIIT.
Kickboxing
Kickboxing is a great aerobic exercise that can relieve stress and increase calorie burn to melt away unwanted body fat.
The combination of punches, kicks and high-intensity movements requires total body movement, increases your heart rate and helps you burn calories.
A 2017 study found that kickboxers tend to have higher lean muscle mass and lower body fat percentage.
"You don't need to use a heavy bag to train like a kickboxer," says McNutty. Kickboxing typically combines typical exercises and bag work or punching in rounds, usually about three minutes each.
It may not sound like much time, but you'll be sweating in that time. Kickboxing requires core strength as well as total-body strength."
Walk
Don't underestimate the power of walking when it comes to burning fat. Brisk walking can be a great way to get your body moving and increase the number of calories you burn each day.
A 2022 study published in the journal Nutrients found that walking at any pace helps with weight loss. Remember, you should aim for at least 30 minutes of brisk walking each day to reduce visceral fat.
"To get the most out of your walk, try doing intervals of fast-paced walking and regular walking or walking on an incline to burn calories and work your glutes," advises McNulty.
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