How To Reduce Belly Fat In Three Weeks

When it comes to fitness, consistency is key. Incorporating a mix of exercises into your routine ensures that you target different muscle groups, prevent boredom, and continue making progress. In this blog, we’ll explore the benefits of several high-intensity exercises and provide instructions on how to perform them correctly.

1. Burpee

Is a squat with additional stands between repetition. Burpee is a full body exercise and is used in strength training. The movements are aerobics since they are done for long period of time in successions.

Benefits:

Full-body workout by engaging in in multiple muscle groups like legs, chest and arms, calorie burn, improved endurance, improves your cardiovascular fitness strengthening your bones and muscles.

How to do it:

Start in a standing position, drop into a squat, kick your feet back into a plank, perform a push-up, jump back to the squat position, and finish with an explosive jump.

2. Mountain Climbers

Mountain climbers are body weight exercise that works several body muscles like triceps, chest, shoulder muscles, and abdominal muscles helping to improve your balance, coordination, agility, flexibility, strength and blood circulation. Mountain climbers is perfect exercise that helps you lose stubborn belly fat.

 Benefits:

·       Promotes cardiovascular fitness.

·       Enhances coordination, balance, increased strength, and endurance.

·       Builds cardio endurance, core strength and agility.

·       No equipment is needed hence efficient to do it anywhere.

How to do it:

Begin in a plank position with your arms straight and your hands placed under your shoulders and your body forming a straight line,

Ensure you engage your core, glute, and quads to enhance stability of your body.

Moving your knees towards your chest as if you are climbing a mountain, switch legs maintaining a steady pace. Keep your hips low and back straight throughout the exercise.

3. Kettlebell Swing

Kettlebell swing involves moving the bell in a pendulum motion from between your knees to anywhere between eyelevel to overhead. Can be performed using two hands or one hand.

Benefits:

 Kettlebell swing improves cardiovascular fitness, strength. Aerobic power, glucose tolerance which may help in diabetes prevention. It also improves balance, and posture by restoring muscle mass and strength especially in older people. It enhances hip and glute engagement as well as power development. It helps in calorie burn.

How to do it:

Stand with your feet slightly wider than hip-distance apart, toes angled out slightly.

Place the kettlebell on the ground in front of you, about four or five feet away. Hinge at your hips, reaching for the kettlebell handle without squatting.

Grasp the kettlebell firmly with both hands.

Inhale and swing the kettlebell back between your legs, pressing your hips back.

Exhale and powerfully rise to an upright position by squeezing your glutes and hamstrings.

Allow the kettlebell to swing forward, reaching around shoulder height.

Inhale again and swing the kettlebell back down between your legs, maintaining a straight posture.

 4. Thrusters

Thrusters exercise is a compound exercise that combines front squat and overhead press.

Benefits

 It is very beneficial since it is a full body exercise useful in daily routine. It helps in coordination muscular endurance and balance, is also help you in getting upper and lower body strength. Enhances compound movements, muscle growth and promotes calorie burn.

How to do it:

Stand with your feet shoulder-width apart, holding a barbell with an overhand grip.

Draw your shoulders back and down, keeping your spine straight.

Lower into a deep squat position, dropping your glutes close to the ground.

As you rise, bring yourself to stand using your glutes, hips, and legs.

Simultaneously press the barbell overhead, extending your arms.

Lower the barbell down and repeat the exercise several times.

5. Medicine Ball Slam

They are weight balls used for multiple exercises. they, build strength, improve health, and help athletes recover from injuries.

Benefits:

·       Upper body and core strength   

·       Enhances coordination and agility.

·       Release stress making you feel relaxed.

How to do it:

Stand upright with the medicine ball in your hands.

Lift a medicine ball overhead and slam it down to the ground with force and squats you lower.

Pick the ball up and repeat the full range of motion.

6. High Knees

Is a full body exercise that increases your heart rate, warms the muscles in your lower and in your lower and upper body preparing you for more complex exercise. Ensure you wear more comfortable shoes to prevent hurting your feet.

Benefits:

Helps in cardiovascular workout.

·       Increases Heart Rate and Burns Calories: High knees are a cardiovascular exercise that gets your heart pumping. Within seconds, you’ll notice an increase in heart rate and breathing elevating your heartrate and promoting calorie burn.

·       Targets Your Lower Body: High knees activate several lower-body muscles, including quadriceps, hamstrings, calves, glutes, and hip flexors.

·       Core engagement: Performing high knees requires support from your core or abdominal muscles hence being an incredible exercise for strengthening your core.

How to do it:

·  Begin by standing with your feet hip high to shoulder and width apart keeping your arms at your side.

·  Looking forward open your chest and engage your core muscles.

·  Start by lifting your knee towards your chest slightly above the waist concurrently move your left hand up and quickly lower your right leg and left hand then repeat with your left leg and right hand.

7. Treadmill Sprints

Sprits trains your body to run very fast. Don’t be in an excitement of starting high, go-slow light jog, after you have warmed up a bit, start picking up your speed about 30 seconds per mile faster for 10 seconds to 20 seconds. Get enough warmup and see how your body is responding before you start increasing the speed.

Benefits:

 Improved cardiovascular fitness, calorie burn, metabolism boost, neuromuscular connections between your brain and your working muscles.

How to do it:

 Start with a warmup by walking at a fast pas on the tread mill.

Gradually increase your speed until you reach a point where you can’t carry a conversation comfortably.

Maintain the faster pace for a period of 20 -30 seconds.

Slow down to a walk or jog during the recovery period 30 to 60 seconds

Repeat: Alternate between sprinting and recovery for several times

Conclusion

Weight lose journey requires consistency and discipline in addition change of life style and healthy eating also remain hydrated all the time to achieve your goal.