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12 Workouts to Lose Belly Fat Fast At Home

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12 Workouts to Lose Belly Fat Fast At Home

One of the most debated questions in the fitness industry is “can we spot reduce fat in a certain area of the body?” The scientific consensus is that it is simply not possible. The body can’t drop body fat in one area but not the other.[1]

So, how can we lose belly fat fast?

The obvious or most common answer is to do a heap of sit-ups and crunches. I will cover my 12 favorite exercises to get the whole body to adapt and drop fat fast from the comfort of your own home! These exercises help us appear leaner in the mid-section as the ab muscles become fuller and draw water into the muscle, making our abs seem larger and our waist leaner.

The human body is extremely intelligent—far more intelligent than we may ever understand. What I have observed over the last 15 years in fitness is the body will adapt extremely fast. It’s always looking to make our everyday tasks more efficient or easier (creating the path of least resistance). This is an inbuilt evolutionary survival mechanism to preserve energy.

This raises the question, what exercises can we do that will force the body to make these adaptions and make sure one of the adaptations is to drop fat rapidly? It’s this answer that is the reason so many people go to the gym and don’t lose any belly fat. If you are going to the gym and doing the standard bench press, bicep curls, and a few squats, losing belly fat does not make you any more efficient at doing these exercises. Hence, a strong man is usually moderately overweight, yet a sprinter is super lean.

If the body does not need to adapt, it simply won’t. So, we can go to the gym for weeks on end and do the wrong exercises but not drop fat, and we lose all motivation very quickly. The exercises that will create the fastest adaption and, therefore, the fastest drop in belly fat are those that require full-body movement.

Let’s look at the average yoga or Pilates instructor. They generally have the smallest, tightest waistlines yet you could argue a yoga class burns fewer calories and is far less intense than a spin class or gym session. But because these forms of movement require moving the whole body, they do appear to transform our shape the fastest! The body finds it very difficult to do twists and turns and move the whole body’s weight if we are carrying excess fat. Therefore, these types of moves are going to yield the fastest returns on our time investment.

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So, I’ve picked a combination of total body movement and ab exercises that you can do at home that can help you lose the largest amount of weight in the least amount of time! Here are 12 workouts to lose belly fat fast.

1. The Loaded Beast Kick Through

The beast kick through gets the full body working together and tests agility, balance, strength, and endurance if you push past 20+ reps! The reason I like this exercise so much is that it requires total core engagement, and the agility work means the body just wants to be lighter and more nimble.

If you play with your speeds and extend pauses at the top of the kick through, it really enhances the mind-body movement control and takes the core work to another level, working not just the abs but the lower back and obliques, too!

Rep range: 3 sets of 25 reps

2. The Reaching Gorilla Crawl

Much like the previous “animal move,” the gorilla crawl gets the whole body moving, which makes your body adapt by getting you lighter to make it easier to do! By adding the reach component, you also engage your lower back, glutes, and hamstrings—all of which get neglected when we only do crunches, leading to imbalances.

Rep range: 3 sets of 30 seconds

3. Leg Raise Variations

The leg raise is my go-to move for really hitting those lower abs, which are hardest to get popping. By working with the different variations, you balance the exercise by bringing the lower back into play again and working the whole core!

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Rep range: 3 sets of 10 high, 10 low, 10 full

4. DB Press V Ups

This dynamic crunch requires a dumbbell, although a full orange juice or water container may be sufficient. With this specialized workout to lose belly fat, you turn an already dynamic full core move in the V up to a whole new level by adding a shoulder press to the top of the move.

Rep range: 3 sets of 8 reps on each side

5. Scorpion Kick Throughs

The scorpion kick through is another animal move that gets you moving the whole body in a wide range of angles and directions. This is one of the best workouts to lose belly fat because it also has a yoga feel to it. It is great for opening the hips while engaging and working the entire core. Again, the body doesn’t want to hold a heap of weight when moving the body in this way!

Rep range: 3 sets of 6 kick throughs each side

6. Boat Pose

The boat pose is one of the toughest yoga poses that you would want to work towards holding for up to a minute as the core develops. You can almost feel the whole core tightening as you hold this pose!

Rep range: 3 sets of 45 seconds

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7. The Lateral Monkey

The lateral monkey requires you to engage your core and upper body to get your legs up and flinging across the floor with finesse. Again, when we start to throw our bodyweight around, the body naturally wants to adapt to make the move easier. These full-body animal movements burn a lot more calories than traditional ab exercises as they continue to gradually burn calories for the hours after the exercise has been completed.

Rep range: 3 sets of 30 seconds

8. Bear Ab Crawl Crunch

This is another animal variation where you add an ab crunch to the dynamic bear crawl movement. This workout helps you lose belly fat by squeezing your core. If you can really squeeze the core and abs tight at the top of the movement, you will enhance the effectiveness of the workout!

Rep range: 3 x sets of 30 seconds

9. The Sliding Glute Bridge

The slide glute bridge requires a hard floor and some nice thick winter socks. But all sliding moves add a whole new tension to the eccentric part of the move. This exercise mainly targets the glutes and lower back. Remember, a tight core requires working the full 360 degrees, not just the 6 abs we see in the mirror.

Rep range: 3 sets of 10 reps

10. The Sliding Ab Crunch

Another sliding move adding a whole new tension to the eccentric part of the ab crunch is the sliding ab crunch. Like most exercises and moves listed here, this workout activates your entire body while focusing on your core.

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Rep range: 3 sets of 12 reps

11. The Sliding Frog Plank

The sliding frog plank is a great workout for losing belly fat that develops your core strength while also developing your agility and mobility. This works by forcing you to balance the compression work (ab crunches) with decompression work (stretching) to create balance in your body.

Rep range: 3 sets of 12 reps

12. Side Plank Yoga Flow

When I did my yoga course, this was one of the main poses that we worked on, and I certainly noticed a tightening and better shape around my obliques and mid-section. The idea behind side plank yoga flow is that it activates your forearms, fingers, and shoulders to take the load off your wrists, allowing you to hold the post for longer.

Rep range: 1 set of 2-minute flow

Final Thoughts

Of course, abs are built in the kitchen, and we need to create a caloric deficit to drop weight around the belly fast! But by combining these full-body movements with ab exercises, we are creating the perfect recipe for great ab shape.

Moreover, these great workouts to lose belly fat force the body to adapt and drop fat so we can move more efficiently. If you want to speed the adaptation—and therefore, fast loss—remember to track each exercise and make sure you progressively increase the load to force change!

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More Tips on How to Lose Belly Fat

Featured photo credit: bruce mars via unsplash.com

Reference

More by this author

Dave Nelson

Holistic Performance Coach, Founder of Flow St8 Method

12 Workouts to Lose Belly Fat Fast At Home

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Last Updated on January 26, 2022

Best Fitness Trackers to Get in 2022 To Stay on Top of Your Health

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Best Fitness Trackers to Get in 2022 To Stay on Top of Your Health

Years ago, when I started my wellness journey and looked for the best fitness trackers, I was familiar with a few wearable step counters, aka the pedometer, Fitbit, Polar, and more recently, the Apple Watch. These wireless wearable “bracelets” offer high-tech fitness and health metrics at the press of a button.

I didn’t realize how many tracker brands there were, and I felt as overwhelmed as when I walked down the cereal aisle.

How do you decide which fitness tracker is right for you with so many to review? Below, I will share my experience and research to remove the confusion and overwhelm, and I hope it helps you decide.

It was also fun to discover that step counting originated in the early 1700s by a Horologist and inventor Abraham-Louis Perrelet. It was later suggested that Tomas Jefferson created the first mechanical pedometer.[1]

Fitness trackers—or wearable health devices as we know them today—later surfaced in 1965 by Dr. Yoshiro Hatano, a Japanese professor at the Kyushu University of Health and Welfare. His research offered a method to combat obesity and created the Mankoe-Kei pedometer, translated to “10,000 step meter.”

Fitness trackers and, more recently, smartwatches have come a long way. With multiple styles, features, and price ranges to select, it can be challenging to find the best choice. With so many options to choose from, which one is the best? And how do you decide?

Let’s briefly look at some of the most popular brands and the similarities and differences between a fitness tracker and a smartwatch. Let’s also look at the pros and cons of wearable trackers to see if they develop or hinder motivation.

Fitness Trackers vs. Smartwatches

There is quite a bit of overlap between the two, but the fitness tracker is the way to go if you want to keep things simple and focus solely on your fitness and daily activity. Both also offer an app experience to review several health statistics.

However, the smartwatch takes it up a notch by sending notifications and updates from your phone to your wrist. If you are looking for a detailed tech analysis, I will link the website to the brand.

Suppose simplicity and interest in reviewing the below top health metrics are the primary reasons for choosing a fitness tracker. In this case, selecting a wearable step counter and affordable fitness wristband is the way to go—no need to get caught up in data analysis paralysis.

  • Tell time
  • Step counter
  • Calories burned
  • Heart rate

If you are interested in additional advanced features, want to receive a detailed analysis of all the following health metrics, and need your wearable to track more than just your health, a smartwatch would be the way to go.

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  • Breathing rate
  • Resting variability
  • Skin temperature
  • Oxygen saturation
  • Movement notification
  • Female health tracking
  • Sleep monitor
  • GPS tracker
  • Receive calls, texts, and emails
  • Workable apps such as mobile payments and music storage

So, how do you choose the brand? It all depends on personal preference, ease of use, style, and how many details of your health and fitness data you would like to analyze.

Bear in mind, there may be various products within each brand, each offering something a little different based on when it hit the market. Here are some of the best fitness trackers and smartwatches in the market.

The best thing about these wearables is that they all track your health and fitness from super simple to more advanced. Let’s compare a few statistics to see how each stack up against their competitor.

1. Fitbit

    Price Range: $80 to $200

    Battery length between charges: up to 6 days

    Launched in 2007, Fitbit offers nine different models and 21 products to choose from, offering everything from a simple clip-on pedometer to fitness wristbands to the latest in the high-tech smartwatch. Easy to set up, sync to the app, and use immediately, each watch can meet the needs of basic use to high-tech statistical analysis.

    2. Apple Watch

      Price Range: $199 to $429

      Limited battery life between charges – charge every two days

      The Apple Watch is a multifunctional wellness tracker and phone on your wrist. Launched in 2015, Apple Watch offers two models with a slue of tech specs that change yearly.

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      Prices are steep. It takes time to navigate with all the bells and whistles, but this watch has many unique features that most brands don’t offer. If you are a multi-tasker and are looking for a watch that could almost cook you dinner, this would be the one.

      3. Samsung Galaxy

        Prices Range: $60 to $350

        Battery life between charges – 2.5 to 4 days

        In 2014, Samsung introduced its first fitness wristband designed to be just an activity tracker, then later the smartwatch. With two models to select from (each having yearly updates), this brand offers all the above specs.

        One thing sets it apart from the rest: Samsung is the first smartwatch to measure body composition, namely Weight, Skeletal Muscle, Body Fat Mass, BMI (Body Mass Index), Water, and BMR (Basel Metabolic Rate).

        4. Polar

          Price Range: $90 to $500

          Battery life between charges – up to 4 days

          Polar is not just a fitness tracker but also a sports science and technology on your wrist. Polar offers heart rate monitoring, fitness tracking, and GPS sports tracking.

          This watch is great for athletes looking to improve athletic performance and exercise enthusiasts looking to improve their overall health. They are the leaders in heart rate monitoring and offer proprietary Smart Coaching technology. This technology turns your training data into personalized, actionable training guidance.

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          5. Timex

            Price Range: $45 to $180

            Extended Battery life – 12 to 14 days

            Timex, the foundation builder for smartwatches, began in 1994 with a watch made for space flight for NASA. Timex has everything, from the basics of calorie counting, stopwatch, step counting, and distance traveled to ironman smartwatch capabilities with GPS tracking.

            If you are a runner, cyclist, or swimmer and are just interested in the basics, this one is for you. With a durable design (Aluminum Alloy Case and Gorilla Glass™), these watches were designed to last forever.

            It is also one of the most stylish fitness watches and has the most affordable smartwatch on the market, coming in at only $180 compared to other popular brands. Expect this watch to cover all your health metrics and offer a great battery life in between charges.

            6. Garmin

              Price Range: $149 to $1,149

              Battery life in between charges – between 5 to 50 days (Yes, you read that correctly.)

              Garmin Smartwatch, founded in 2014, doubles as the leader in GPS wearable tracking devices and high-performing athletic data tracking watches on the market. It is one of the best brands with a fantastic battery life with the Garmin Enduro (made for endurance athletes and ultra-marathon runners), clocking in at 50 days.

              If you aren’t the athletic type and want to stay off the grid and use it to track your activity, Garmin is also an excellent choice. But be sure to know what you want before investing because Garmins price point can be pretty steep due to the premium material in its design.

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              There are two products on the market worth mentioning that focus on how your body is functioning, so you are well-rested and ready to go for your next workout. We focused on multifunction health and fitness devices around fitness and wellness specifics. But what about recovery? Meet Oura Ring and Whoop.

              7. WHOOP Fitness and Health Membership

                Price Range: monthly membership is $30 (additional premium upgrades)

                Battery life in between charges – 4 to 5 days

                WHOOP, founded in 2011, is a fitness and recovery tracking all in one. It monitors your sleep, recovery, and daily effort 24/7, then delivers in-depth feedback on how you can optimize your performance.

                If knowing when to push harder or rest is vital to improving your performance, this tracker is a sure winner. Join as a member, and you will receive the latest WHOOP wearable for free—every time another generation is released.

                8. The Oura Ring

                  Price: $200

                  Battery life in between charges: 4 to 7 days

                  The Oura Ring, founded in 2013, is focused on sleep quality and recovery, so it will not track your fitness or daily activity. Features include tracking your motion, heart rate, and temperature to tell you how well you are sleeping and recovering your body.

                  Final Thoughts

                  The purpose of health and wellness trackers is to create awareness around increasing one’s daily activity level and provide a valuable tool for tracking important health and non-health-related statistics. Make a list of the essential features you will consistently keep track of and interest you, and perhaps that will ease the pain when choosing which best fitness tracker to use.

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                  Which one you choose is entirely up to you, and you can spend months researching over every spec. The most important thing is that you don’t get caught up in the minute details and keep moving.

                  Featured photo credit: dusan jovic via unsplash.com

                  Reference

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