With the summer season in full swing, you’re most likely ready to lose your shirt on the beach or kick it in your favorite bikini, flaunting your flat sexy stomach! The problem is there is a belly bulge replacing your abs at the moment, and you want to get rid of it.
Apart from being a “vanity” issue, extra visceral fat can lead to multiple health issues, including insulin resistance, type-2 diabetes, and heart disease. That’s why it’s important to shed the excess weight in this area.
You probably want fast results, and that’s why we’re here today. In this blog post, we’re going to inform you about the best exercise machines to help you in your weight loss journey and how many calories they burn, along with some exercises you can do to burn belly fat. So stick around!
The Truth About Losing Belly Fat
Losing belly fat isn’t an easy battle, especially for people with pear or apple-shaped bodies. Yet, it’s possible when approached the right way. You just have to destroy some of the misconceptions you have about losing abdominal fat.
First, know that no exercise machine or certain workouts target a specific area in your body.
When you lose weight, you burn fat from all over your body – not a specific zone. So the way to lose belly fat is to aim for whole-body weight loss.
Now, you’re probably wondering, “what about crunches and other tummy-toning workouts? Don’t they target belly fat?” Well, not the fats, but the muscles.
When you do crunches or planks, you train your abdominal muscles. So if you focus on such exercises only without following a healthy diet and training your entire body, you’re going to have rock-solid abs under a squishy tummy. In other words, you’ll obtain a stronger core but won’t reduce belly fat.
According to Harvard Health Publishing, the key to burning belly fat is to watch your food intake and exercise on high-calorie-burning cardio machines, which we’re going to guide you about right away.
Top Exercise Machines to Burn Belly Fat
If you’re looking for the fastest way to burn calories and melt the excess fat, the treadmill should be a staple in your workout routine. It boosts your calorie burn like no other equipment and allows you to train your entire body at the pace and intensity you prefer.
Versatility is the best thing about these calorie-burners. You can walk, jog, run, or imitate the movement of climbing uphill on a treadmill. And you don’t need to be a gym expert to know how to hop on one and adjust the settings to your liking.
Out of all gym and home exercise machines, the treadmill burns the most calories. The following are the results a 150-pound person can obtain from working out for an hour on this exercise machine:
- Brisk walking at 3.5 mph: 258 calories/hour
- Jogging at 5 mph: 580 calories/hour
- Running at 6 mph: 680 calories/ hour
- Running at 7.5 mph: 750 calories/hour
- Climbing at 4.5 mph: 300 calories/hour
How to Exercise
The best way to lose belly fat using a treadmill is to do high-intensity interval training (HIIT).
Unlike steady-state cardio, this exercise will help you maximize your muscle mass and keep your body in the fat-burning zone longer.
To perform this training, begin by walking for 5-10 minutes at a slow pace to warm up, then start the cycle by jogging at a challenging intensity for 30-60 seconds.
After that, slow the pace down for 60-90 seconds to catch your breath, then return to the high-intensity pace again.
Repeat this cycle for 20-30 minutes, which is the duration of your workout, then finish with a 5-minute cool-down.
If that doesn’t sound like an exercise you’d like to do, you can try adding an incline to your standard routine. Just make sure to let go of the handrails while climbing to engage more muscles and amp up the fat-burning process.
2. Elliptical Trainers
The Elliptical trainer is a great gym machine to burn serious calories and shred fat in your tummy area.
What makes it even better than the treadmill for some people is that it’s very low-impact, making it less stressful on the joints. It also engages the upper body through the moving handles, providing a full-body workout.
This gym equipment burns from 350 to 450 calories per hour at a moderate effort. You can burn even more calories if you increase the resistance and perform HIIT exercises on the elliptical machine.
How to Exercise
Many elliptical exercise machines come with preloaded fat-burning programs that change the machine’s pace and resistance automatically, keeping your heart rate at an optimal level.
You can even choose a workout program led by a certified personal trainer if you’re a beginner or new to the machine.
3. Stationary Bikes
Stationary exercise bikes provide moderate-intensity, low-impact exercises suitable for everyone. Like the elliptical trainer and treadmill, a stationary bike helps you lose belly fat by boosting your metabolism and increasing your muscle mass.
A 150-pound person riding a stationary bike can burn around 500 calories per hour at moderate intensity. The same person can burn up to 780 calories per hour by cycling at a vigorous pace.
How to Exercise
The best way to promote body fat loss by a stationary bike is to alter the resistance and intensity throughout your workout.
You need to pedal 20% of the time at high resistance with slow strokes and the other 80% at low resistance. This way, you’ll keep your heart pumping and your breathing fast, which allows your body to continue burning calories even after the exercise is finished.
4. Rowing Machines
The rowing machine is one of those gym machines that work by slimming you down everywhere and therefore lowering your belly fat and narrowing your waist.
The action of a rowing machine is similar to that of rowing a real boat. It engages the large muscles on both your upper and lower body, reducing your whole-body fat percentage.
According to Harvard Health, you can burn more than 600 calories by exercising on a rowing machine for an hour.
How to Exercise
The ideal workout on a stationary rowing machine consists of three 10-minute intervals.
Start by warming up with gentle rowing for 10 minutes to adjust your heart rate and increase your body temperature.
Then, raise the exercise intensity by rowing at a higher stroke rate for the next ten minutes. Lastly, go back to gentle rowing for the last interval to cool down.
Like the stationary bike, the stair-climber isn’t a magic bullet for burning belly fat. But it helps you lose fat all over your body, including your belly.
Its action is similar to climbing regular stairs but on a machine, allowing you to set the pace and duration to your preference.
What sets it apart from other gym machines, though, is that it strengthens the abs, tones the butt, and shapes the thighs, replacing the squishy fat layers with exceptionally sculpted ones.
Training on a stair-climber for an hour can help you burn more than 500 calories. As per this study from the British Journal of Sports Medicine, a 2-5 minute session on a stair-climber for 5 days a week can boost your weight loss and increase your cardio capacity by 17%.
How to Exercise
An effective routine to follow is the 3-round exercise.
For a total of 20 minutes, start by slow-climbing for a minute to warm up, then sprint for another minute, and follow it with a 1-minute rest. Repeat the rounds until you finish the 20-minute training.
6. Vibration Plates
Yes, those neglected plates you see at the corner of every gym are one of the best exercise machines to lose belly fat.
A European Congress on Obesity study observed the fat loss pattern in two groups, both following a calorie-restricted diet. However, the first group incorporated vibration machines in their routine, while the second used other exercise machines.
The study found that the group who exercised on vibration plates regularly was more successful at long-term weight loss and shredding belly fat.
Vibration plates are a versatile and efficient way to lose weight. You can burn calories by just standing on the machine for a couple of minutes or performing some compound exercises while on this gym machine to lose even more calories.
That’s why you can lose anywhere from 200 to 500 calories by training for an hour on this machine.
How to Exercise
Because you want to focus on losing tummy fat and toning your stomach, you should choose positions that engage your abdominal muscles. Consider altering between abdominal crunches, spiderman planks, leg raises, sit-ups, and push-ups while on the power plate.
And don’t forget that the higher the frequency, the more calories you burn, so try easing your body slowly to higher frequencies day after day.
7. Medicine Balls
The thing about medicine balls is that, unlike dumbbells, they don’t have a grip, so holding them while exercising requires more effort. That’s why they excel in strength training and stability exercises.
You can perform multiple bodyweight exercises with a medicine ball, among which are crunches and planks, to blast your belly fat.
The number of calories you’ll burn depends on your weight, the weight of the medicine ball you’re using, and the type of workout you’re performing. However, you can expect to lose 300 to 400 calories per hour when exercising with a medicine ball.
How to Exercise
In this routine, you’ll perform each of the following exercises while holding a medicine ball for 30 seconds and rest in between them for 20 seconds. Next, after you finish a round, you’ll rest for a minute, then repeat.
The exercises are:
- Russian twists
- Mountain climbers
Remember You’re Perfect as You Are!
At the end of the day, keep in mind that you’re not compelled to be in a certain weight zone. If your weight loss endeavors are empowered by aesthetic motivations and healthier life goals, then, by all means, go get your slimmer waist back.
However, if you feel pressured by society’s beauty standards, know that you don’t have to change if you feel unhappy doing it. As long as your body weight isn’t posing any health issues, please feel comfortable in your own skin.
Emma James, 29 years old professional fitness trainer with Bachelor’s degree in Physical Fitness Technician from Boston University.