20 Minute Belly Fat Burning Workout
Lose 4 lbs of visceral fat without changing your diet while exercising your legs. Here’s a quick, science-backed workout.
That title sounds like clickbait, right? Well, yes. I’m going to buy a Ferrari now.
No, seriously, a recent study showed that a certain type of exercise does seem to prioritize “burning” belly fat – Visceral fat deposits in rhetoric. Here’s the exact workout used in the study:
- Find a stationary bike or similar cardio equipment.
- Peddle hard (sprint) for 8 seconds.
- Back up and tout (recovery) gently for 12 seconds.
- Repeat for 20 minutes.
- Do this 3 days a week for 12 weeks.
- Start an OnlyFans account to show off those new abs. Show your poo is really raking in the dough.
According to research published in the Journal of Obesity, the aforementioned workouts lead to…
- Lost 4 pounds of fat, mainly around the belly (as measured by DEXA)
- 17% reduction in visceral (abdominal) abdominal fat
- Smaller measurable waist circumference (as early as 6 weeks into the study)
- Significant increase in muscle mass in the legs
The study was conducted with overweight men in their 20s who were told not to change their normal, lousy diet. This is very important. The researchers also noted that women and men of other ages experience similar effects.
Yes, we could have guessed that sedentary people tend to be leaner when they start out with strenuous metabolic conditioning training. But here’s something interesting and some information we can extrapolate and apply to our own exercise programs.
The participants didn’t change their diets, or at least they shouldn’t.Probably not, but the researchers speculate that some of them may have made unconscious dietary adjustments, as HIIE (high-intensity interval exercise) may inhibit appetite(At least some mouse studies suggest this.) Now, imagine what they’d get if they also cut a modest 200 to 300 calories from their daily intake. Most people will likely lose 12 or more pounds.
These guys put on some muscle in their legs while losing fat. Granted, they weren’t trained, but the simultaneous fat loss and muscle gain did happen.
Participants trained just one hour per week: three 20-minute workouts. In a related study, participants did an hour a day of steady-state aerobic exercise — jogging or light cycling — and experienced roughly the same results, minus the new fat-free mass in their legs. 7 hours a week versus 1 hour to get the same results? I will take my time.
The researchers speculate that the high levels of catecholamines produced by HIIE may “underlie its ability to reduce visceral fat.” Catecholamines appear to promote lipolysis and are “primarily responsible for the release of fat from visceral fat depots.”
Studies of overweight young women and older men who did this type of exercise also showed a reduction in belly fat. Remember, lower belly fat is strongly linked to cardiovascular disease risk and other health problems. It also makes the man look pregnant. Total.
Likewise, post-exercise fat oxidation may also play a role, the researchers said.
If fat loss is your main goal, this high-intensity interval workout will save you a lot of time if you can do it for 20 minutes. An 8-second sprint with a 12-second “rest” is pretty brutal.
Subjects in this study maintained their exercise intensity at the level necessary to produce 80-90% of peak heart rate. About 120-130 RPM (revolutions per minute) during sprints and about 40 RPM during rest/recovery sections. They also performed a 5-minute warm-up and cool-down.
Want to try it? You can follow the same workouts given to study participants, but don’t worry about the details. Pick any cardio machine, work out hard for a while, relax, hold your breath, and work out hard again. You know, like when you have sex.