Midsection Of Woman Holding Abdomen-Credit:EyeEm Mobile GmbH
If you’ve been walking regularly to slim down but that stubborn belly fat just won’t budge, you’re not alone. While walking is great for your heart and overall movement, it might not be intense enough to target deep abdominal fat—especially if you’re over 40.
As we age, our metabolism naturally slows and we lose muscle mass. According to fitness expert Elyse Familant, that’s exactly why simply walking may not give the results you’re looking for. In fact, she explains that combining strength training with higher intensity workouts is the real secret to burning fat and boosting your metabolism all day long.
The solution? High-Intensity Interval Training (HIIT). These short bursts of effort followed by rest push your body harder, activate more muscle groups, and help you burn more calories—even after your workout is over.
Here are 8 expert-approved exercises to seriously rev up your belly fat-burning game:
1. Dumbbell Thrusters (Squat to Overhead Press)
This move hits both strength and cardio in one go.
- Stand with feet shoulder-width apart, dumbbells at shoulder height.
- Squat down, then explode up, pressing weights overhead.
- Return to squat and repeat.
2. Plank with Shoulder or Toe Taps
Way more effective than crunches!
- Get into a high plank.
- Tap your right hand to your left shoulder, then switch.
- Keep your core tight throughout.
3. Mountain Climbers
A fast-paced ab scorcher.
- Start in a plank.
- Drive knees toward opposite elbows quickly, alternating sides.
- Go as fast as you can with control.
4. Deadlifts
Great for building core strength and firing up your metabolism.
- Hold a dumbbell in each hand.
- Hinge at the hips to lower weights down your legs.
- Stand tall by squeezing your glutes.
5. Burpees with Push-Up
A full-body fat-burning machine.
- Squat, place hands on the floor, and jump into plank.
- Do a push-up, jump back in, and leap into the air.
6. High Knees with Arm Swings
Perfect for quick cardio and core activation.
- Run in place with knees high and arms swinging.
- Keep the pace up to spike your heart rate.
7. Walking Lunges
Engages your core and lower body.
- Step forward, lunge down, keeping your torso upright.
- Alternate legs with each step.
- For knee issues? Try goblet squats instead.
8. Dead Bugs with Resistance
Targets your deep core muscles to cinch your waist.
- Lie on your back with knees bent and arms up.
- Lower opposite arm and leg while keeping your back pressed into the floor.
- Use light resistance bands or weights for added challenge.
Final Thoughts:
To really melt belly fat, you need to go beyond walking and add exercises that build strength, raise your heart rate, and challenge your core. Try incorporating these moves into your weekly routine—and watch your body transform.
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