The Merriam-Webster dictionary defines aerobics as anything that strengthens the heart and lungs by making them work harder for several minutes or more.
One of the most fundamental reasons for working out is losing weight and keeping fit; aerobic exercises help to reduce belly fat, overall body weight and lose calories.
Anyone can do these exercises for belly fat loss at home or outdoors. You can expect to see visible changes in about seven weeks. There are various types of aerobic exercises but we will only focus on the ones that can help reduce belly fat.
Best aerobic exercises for a toned tummy
1. Running
Running is one of the best outdoor exercises. It can be done at home and requires little to no equipment. Not only does it get your blood pumping, but you also get to improve your leg muscles.
Running has added advantages over just losing stomach fat and staying fit. It helps to build the muscles, and it is perfect for the joints.
Much like a lubricant to a machine, running helps loosen up the muscles and tendons and helps prevent arthritis. Because running is an aerobic exercise, it helps your heart and reduces the risk of cardiovascular diseases like stroke.
Running also reduces your blood pressure. You burn plenty of kilojoules when you run, but you don’t have to run fast to achieve it. You can choose a pace that suits you and build up from there. Although you’ll lose less weight running slow, it’s important not to push yourself too hard.
2. Walking
Going to the gym can be tough for some people. Lifting weights, doing crunches, squats, and other exercises are suitable for the body but can be difficult for some people to do overtime.
Need a more straightforward method to follow through with plenty of advantages? Then try walking. It’s a very light exercise and doesn’t require more than a pair of shoes to perform.
Walking is a moderate exercise, and though it isn’t vigorous as running or lifting weights and doesn’t burn calories quite as fast, it’s still a good exercise option because it aids creativity and boosts your mental health.
Edward Laskowski (MD) recommends walking for about 30 minutes a day, every day – or at least another physical activity. Even if it’s walking short distances, it’s still better than nothing at all.
It is also worthy to note that although walking is a good form of exercise, it should not be an isolated exercise if one wants to lose weight entirely or specifically reduce belly fat. It would help if you always paired it with other forms of exercise and a weight loss diet.
3. Skipping
We’re no strangers to jumping rope; it was a childhood activity for most people. And it’s still relevant today. Not only is skipping cheap, but it is also a great way to burn fat, and it can be done anywhere.
Skipping is an enjoyable activity if you put your mind to it. If you haven’t considered jump rope before, you might as well start now because it’s one of the best aerobic exercises to reduce chubby belly.
The effort it would take to jump rope in 10 minutes is the equivalent of running a mile in 8 minutes. One hour of jumping rope equals 1,600 calories burnt. You’re missing out if you haven’t included skipping to your workout plan.
Other than burning fat, skipping is also a full-body workout that stabilizes your entire body and strengthens the muscles of your shoulders, arms, legs, and abdomen. It puts you in a natural rhythm, helping the blood flow from your heart to your lungs.
It also aids stamina and improves your reflexes and focus. More importantly, skipping is less jolting than running.
4. Jumping jacks
Like skipping, this exercise is also fun and less strenuous, but it is a great way to burn off some calories. It also relieves stress by triggering the secretion of serotonin, which makes you feel good.
Jumping jacks helps in the coordination of the limbs, and it is a great full-body exercise. It also aids flexibility as the repetition of jumping jacks will gradually loosen your muscles and make your joints less rigid.
Like other exercises, jumping jacks take some time to get used to, and you do them gradually until you can fully perform them for long periods.
5. Burpees
Burpees are a calisthenics exercise. This means that they are systematic body exercises with a rhythm; done without any special equipment and using your body weight for resistance. A burpee is a combination of a push-up and a jump squat.
It sounds intense, and it usually is. It is one of the best aerobic exercises for belly fat loss as it ensures that high amounts of calories are burned in little time. Burpees strengthen the muscles of your core and limbs. It should be done at a steady pace and not rushed.
6. Dancing
Dancing is a great way to work out for most people. You don’t necessarily have to learn how to dance before incorporating it into your workout plan.
Of course, knowing some good moves does pay off, but you can still practice dancing even as a not-so-great dancer. Not only is dancing a full-body workout, but it is also one of the best aerobic exercises for weight loss.
Dancing guarantees the loss of calories while still having fun. It can be done anywhere, even in the shower.
Dancing for extended periods will make you feel tired, but it improves coordination and strengthens the muscles. It is designed to make you sweat and get your heart pumping. It is a fun exercise that keeps you happy while losing weight.
Any form of dance, Zumba, Ballroom dancing, Ballet, Hip hop, etc., shapes your muscles and guarantees flexibility.
Not only is it good for your heart and blood vessels, but you also get to learn some dance moves, and if you sign up for a dance class, you get to make new friends – which is great for your overall well-being.
Losing weight, having fun, learning new dance styles, and socializing. What could be better than that?
7. Planks
Planks are great for rounding up your workout. Planks do not take more than 5 minutes. Fitness trainers including our in-house fitness trainer, Endee, maintain that 90 seconds for women and 106 seconds for men are practical.
Planks strengthen your core and increase stamina and resilience. A great benefit of planks is that they improve posture by working on your back and spine. It’s great for your butt, too, as it also works on your gluteus. There are variations of planks, and you should choose the one that works best for you.
And of course, planks are one of the best calorie-burning exercises. When you hold a plank, multiple muscles are involved, especially those in the abdomen area.
Conclusion
Before starting an exercise routine, it’s best to see your doctor, a physiotherapist or a trainer to guide you. Also, understand that you cannot achieve your ideal body weight quickly. It’s not that simple. You need to put in considerable effort and be consistent; then you can expect to see results.
Consistency and discipline are crucial for your weight loss journey, and if you struggle with that, you should probably get a workout buddy. It shouldn’t also just be about working out alone; a good meal plan will also go a long way to help you achieve your goal.