Jogging in place
Jogging in place is a simple yet effective exercise for burning visceral fat. Research from the American Council on Exercise shows that jogging can burn up to 300 calories in 30 minutes, while also stimulating the burning of visceral fat.
You just need to spend 20-30 minutes a day, doing the high knee movement and gradually increasing the speed to increase the effectiveness.
Rope skipping
Jumping rope not only increases your heart rate but also activates large muscle groups, helping to burn energy strongly. According to the Journal of Sports Science and Medicine, jumping rope for 15 minutes can burn 200-300 calories and improve insulin sensitivity, an important factor in reducing visceral fat.
For optimal results, try jumping rope in a rhythmic fashion or combine it with muscle-strengthening exercises.
Burpees Exercise
Burpees are a full-body exercise that combines squats, jumps and push-ups, helping to improve muscle strength and burn visceral fat effectively.
According to research from the American College of Sports Medicine (ACSM), this exercise can boost metabolism and reduce visceral fat quickly thanks to its high-intensity nature.
Do 3 sets of 10-15 reps each day and you will see results in 4-6 weeks.
Climb fake stairs
Stair climbing is an exercise that simulates climbing stairs and focuses on the abdomen, thighs, and arms. According to the Mayo Clinic, this exercise not only helps burn visceral fat but also strengthens the abdominal muscles, reducing the risk of fat accumulation in this area.
You can do it in 3 sets of 30 seconds each, then rest for 10 seconds before moving on to the next set.
Jumping Jacks
Jumping Jacks is a simple exercise that combines full-body movements to increase blood circulation and burn energy. A study from the Journal of Obesity shows that Jumping Jacks can effectively reduce visceral fat if performed continuously for 20-30 minutes every day.
This move also helps increase flexibility and endurance for the body.
Why does aerobics help reduce visceral fat?
Aerobic exercise is a type of aerobic exercise that increases your heart rate and improves blood circulation, thereby stimulating fat burning. Regular aerobic exercise increases your basal metabolic rate (BMR), reduces the hormone cortisol (related to visceral fat accumulation), and increases insulin sensitivity, supporting visceral fat loss more effectively than exercises that focus solely on muscle strength.
Note when practicing:
Be consistent and regular: Do the exercises at least 5 days a week, 20-30 minutes each time.
Combine proper nutrition: Limit processed foods and add protein and fiber to optimize results.
Track progress: Use a measuring device or record your waist circumference to track your visceral fat loss.
