Aerobic exercises to lose belly fat, such as walking, jumping rope, going up and down stairs or dancing, for example, are excellent for increasing physical resistance and burning calories, as they stimulate circulation, lung and heart function, in addition to working many muscle groups.
Therefore, this type of exercise can be a great way to burn localized fat and lose weight, if practiced for at least 30 to 60 minutes, 3 times a week and accompanied by a balanced and balanced diet.
Aerobic exercises can be done at home or at the gym and, preferably, you should have guidance from a physical education professional, who can recommend the best exercise, in addition to creating an individualized training plan. It is also important to consult a cardiologist before starting exercise to assess your health and cardiovascular system.
Watch the video with the best aerobic exercises to lose belly fat, burn localized fat and lose weight:
Main aerobic exercises
The main aerobic exercises that can be performed at home are:
1. Jump rope
Jumping rope is a great aerobic exercise option for flattening your belly and losing weight, as it increases your heart rate and burns calories, helping to reduce abdominal fat. See other benefits of jumping rope.
During this exercise it is important to maintain an upright posture, look straight ahead and contract your abdomen. Over time, you can vary the exercises and create different forms of jumping, such as jumping on one leg, turning the rope more than once or jumping while walking.
Training tip: you can alternate intense activity with rest to speed up calorie burning, skipping 1 minute and resting 1 minute until you reach the desired exercise time. It is important to wear appropriate sneakers when jumping rope, in addition to practicing on a flat surface to reduce the impact on your knees.
To adjust the rope, you must step on its middle and lift the ends with your wrists, along your body, which must reach the height below your shoulders. Despite being a very practical physical activity, it is not recommended for people who have knee or shoulder problems.
Caloric expenditure: It is possible to burn around 650 calories in 1 hour of exercise.
2. Jump
The jumping exercise is done on a mini trampoline and helps you lose weight and lose body fat as a whole, including the belly, and can be done in group classes at the gym, or even at home. See all the benefits of the jump class.
In this activity, it is possible to do various exercises with combinations of choreography and jumps, in addition to improving balance and body control, but to do this, it is important to keep your spine straight and pay attention to stepping inside the elastic area.
Training tip: alternate exercises every minute, such as running with high knees, jumping with open and closed legs, alternating one leg in front of the other (like the scissors movement) and squats on the machine.
Caloric expenditure: You can spend between 600 and 800 calories in a class, which depends on the intensity of the exercise.
3. Step class
A step class is an aerobic exercise that helps you lose weight, flatten your belly, increase strength and muscular endurance in your legs, as well as working on balance and coordination.
This exercise can be done in group classes at the gym or at home, if you have a step platform, with movements of going up and down on that platform, with choreographed exercises, also moving your arms in order to work the upper part of the body as well. .
Training tip: You should start training with the step at a lower height, fully supporting the sole of the foot on the platform, keeping your abdomen contracted. As you progress in training, you can increase the height of the step and do propulsion movements, such as small jumps on the platform, to burn more calories.
This exercise should be avoided by people who have knee problems.
Caloric expenditure: in 1 hour of step class you can lose 400 to 600 calories.
4. Going up and down stairs
Climbing up or down stairs can be practiced at any time, being a great way to gain physical resistance, as well as toning your thighs and glutes.
This activity can be very intense to burn calories, but people who have pain due to wear and tear on their knee joints should avoid it.
Training tip: divide the training into 3 parts of 10 minutes, with rest or another type of activity in between, to avoid overloading the joints.
Caloric expenditure: Over the course of 30 minutes of this activity, it is possible to burn 500 calories.
5. Walk
Walking at a fast pace is a very efficient aerobic exercise for weight loss and improving physical conditioning, and can be done outdoors, or on a treadmill at home or at the gym.
For this, it is important that your heartbeat is accelerated, so that you can still speak and do not feel bad, to know that the body is exercising at the correct intensity.
Training tip: alternate the intensity of the exercise, you can start training with 20 minutes of slow walking, 15 minutes of moderate walking and 15 minutes of slow walking, for example. Each week you can increase the walking pace. See some weekly walking training options.
Caloric expenditure: With a brisk walk, it is possible to burn around 400 to 500 calories in 1 hour.
6. Race
Running is a great aerobic exercise for losing weight, as it helps burn fat, as well as improving cardiovascular conditioning, strengthening bones and increasing stamina.
Running training can be done both outdoors and on a treadmill in the gym or at home. Check out all the benefits of running.
Training tip: Start running training by doing 1 to 2 minutes of slower running, alternating with 2 minutes of walking, for 20 to 30 minutes, 2 to 3 times a week. Each week, you can increase 1 minute of running in training, or the total training time.
Caloric expenditure: You burn around 500 and 900 calories, which depends on the intensity of the exercise.
7. Repetition of movements
Performing a sequence of quick movements works a large number of the body’s muscles and accelerates weight loss.
Exercises such as jumping jacks, climbing, burpees and running in place with your knees elevated or with your heel on your butt, for example, can be alternated, so as not to become repetitive.
Training tip: Do movement circuits for 5 to 8 minutes, with a rest of 30 seconds to 1 minute between them.
Caloric expenditure: These exercises, practiced for around 1 hour, burn around 400 to 500 calories.
8. Dancing
Dancing to your favorite songs, following the choreography of an app on your smartphone or a Zumba DVD, for example, are excellent ways to practice physical activity, improve balance and improve reasoning, as well as being very enjoyable.
In addition, you can also take dance classes at the gym, such as samba, axé, funk or zumba, for example. Discover the health benefits of zumba.
Training tip: do rhythmic and intense choreography, with a lot of alternation of movements to accelerate the burning of calories.
Caloric expenditure: Practicing 1 hour of dancing helps you burn around 500 to 800 calories.
9. Bicycle
Exercise on a bicycle, such as a cycling class spinning, Pedaling on an exercise bike or cycling outdoors, in addition to burning a lot of calories and helping with weight loss, strengthens and tones the butt and legs. Check out more benefits of cycling.
It is easy and practical to do, and can be adapted to each person’s resistance, making it very good for people who are new to physical exercise.
Training tip: alternate the speed and intensity of pedaling every minute so as not to become repetitive and accelerate energy expenditure.
Caloric expenditure: cycling can burn around 500 calories in 1 hour.
10. Elliptical
The elliptical is an aerobic exercise that helps you lose weight as a whole, as it increases energy expenditure, in addition to working the cardiovascular system.
This exercise is done on an elliptical machine and can be used in the gym or at home, if the person has one.
Training tip: You can start by doing 10 to 20 minutes, alternating the pace from low to moderate, and gradually increase the time and intensity.
Caloric expenditure: you can lose about 270 to 400 calories in about 30 minutes, depending on the intensity of the exercise.
How to know how many calories you burn during exercise
To find out how many calories you burned during exercise, enter the data on the exercise performed, the duration and your weight, into the following calculator:
Tips for beginners
To do aerobic exercises to lose belly fat or lose weight, it is important to take some precautions, such as:
- Wear suitable sneakers, with impact absorption;
- Wear comfortable clothing that facilitates perspiration;
- Warm up before starting and stretch after exercising;
- Keep your abdomen contracted at all times;
- Keep your body hydrated during exercise by taking small sips of water;
- Respect your own body’s limits and do not make excessive efforts that could harm your health;
- Increase exercise intensity gradually over time according to goals;
- Choose a time to do the exercises and maintain discipline so as not to lose your stimulus.
These exercises can not only be practiced at home, but also on the street, when available and available.
Furthermore, before starting aerobic exercise, you should consult a cardiologist to assess your general health and cardiovascular system, and thus carry out physical activities safely.
If you want an evaluation by a cardiologist, make an appointment in the region closest to you:
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