No matter how hard you try, stubborn belly fat won't go away. Belly fat is one of the most persistent types of body fat, and to reduce it, regular diet management and exercises that boost metabolism are necessary. Fortunately, there are effective exercises to burn belly fat even without going to the gym or using equipment. The following are five exercises introduced by the American health media Eat this, Not that that men can easily do without equipment to reduce belly fat.

1. Sprint

Many people think of sprinting as just running, but sprinting provides a strong muscle stimulus through short-distance all-out running. Sprinting is training to reach maximum speed over a short distance, inducing intense anaerobic exercise in the body, which continues to burn calories even after the workout.

To perform a sprint effectively, it is important to push the ground strongly with your feet while maintaining the highest possible stride speed. Unlike regular running, you should run at maximum speed over a short distance. This induces intense anaerobic exercise within the body, which has the effect of increasing metabolism even after the workout.

The key to running faster is to lift your knees high and push off the ground with your feet to increase speed. When doing sprints, you should run at full effort for about 50 meters, then rest for 10 seconds, repeat this three times, and then move on to the next exercise.

 

2. Squat

Squats are a full-body exercise that must be included even without equipment. Perform bodyweight squats in rhythm for 30 seconds, maintaining the basic posture is important.

Stand with your feet slightly wider than shoulder-width apart in a basic stance, then push your hips back, bend your waist, and bend your knees to lower your body repeatedly. At this time, it is important to firmly fix your feet on the ground, exert force on both feet, and return to the original standing position.

If bodyweight squats are easy, you can increase the intensity by adding jumps, and if jump squats become difficult, you can return to basic squats. These variations allow you to train multiple muscles simultaneously.

 

3. Push-up

Push-ups do not require any special equipment and are effective for strengthening upper body strength and endurance. In particular, they focus on the chest and shoulders, while also engaging the core and lower body to maintain proper posture.

When doing push-ups, position your hands below your shoulders and start in a plank position, keeping your body straight as you slowly lower yourself to the ground. When your chest and abdomen are close to the floor, press through your hands to return to the original position, repeating the movement. During this process, not only the upper body but also the core and lower body must contract simultaneously to maintain a fixed posture, which is essential for a proper push-up. Push-ups are an efficient exercise that is so fundamental they are included in military training, and they have the advantage of training the entire body without any special equipment.

 

4. Burpee

Burpees are a full-body exercise that induces intense calorie burning even without equipment. They require explosive strength and allow for simultaneous training of the entire body.

First, start in a standing position and jump while extending both arms upward, then immediately land and transition into a plank position. Repeat this process by maintaining the plank position, then pulling the feet back forward to prepare for the next jump. Continue this series of movements quickly and repeatedly.

Burpees are a full-body exercise that requires explosive strength and agility, making it an efficient workout to burn a high number of calories in a short period and strengthen the entire body's muscles.

 

5. Lunge

Lunges are effective for strengthening the abdominal and lower body muscles and reducing belly fat. You can choose between walking lunges, which are performed while moving, or stationary lunges, which are repeated in place.

Lunges are performed by standing with feet shoulder-width apart, then taking a large step forward with one leg while lowering the other knee to about 1-2 inches above the ground. The movement is repeated by pushing off the front foot to stand back up and return to the original position, or by continuously moving forward while performing the lunge. Since lunges can be done anywhere without space restrictions, they are popular indoor exercises with high workout effectiveness.

 

 

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Squat to the rhythm

Can I do it for beginners?

Somehow, I prefer squats over me.

It seems like a lounge would be more comfortable.

What would you like to do?