5 Exercises to Burn Visceral Fat

The fat that accumulates inside the belly, called visceral fat, can be eliminated with the practice of exercises, especially aerobic ones, such as walking or cycling, or those that combine the cardiovascular part with strength exercises, such as functional gymnastics or crossfit., for example. In this way, the body will burn calories and decrease the accumulation of fat in the abdominal region and the rest of the body.

It is important to remember that, in addition to physical exercises, a diet that facilitates fat burning should be combined, since those rich in sugars and fats facilitate the accumulation of fat and growth of the belly. Check out how the diet should be to eliminate visceral fat.

Visceral fat is very dangerous because it increases the risk of developing diseases such as diabetes, high blood pressure and heart disease, in addition to causing the protruding belly that many do not like to have. Some of the main ways to eliminate it efficiently are:

1. brisk walking or running

Walking or running exercises intensify your heartbeat, speed up your metabolism and are therefore a great way to lose visceral fat. However, to reap good results, it is necessary to practice this modality for at least 30 minutes to 1 hour, 3 to 5 times a week.

Check out how to do a running workout to burn fat.

2. Skipping rope

Skipping rope is a great exercise, as it is intense, and 30 minutes of this practice is capable of causing the loss of 300 calories, in addition to helping to tone the muscles of the thighs, thighs, butt and abdomen.

This exercise is not recommended for those who have osteoarticular problems of the knees, it is also recommended to have a shoe that better absorbs the impact of the heel.

Learn more about the benefits of skipping rope in the following video:

3. Functional gymnastics

A good functional training, guided by a physical education professional, can cause a great loss of calories and decrease visceral fat in a few weeks. This type of activity consists of exercising without the use of gym equipment, using the weight of the body itself, and the aid of elastic cables, small weights and balls, for example.

As they are very dynamic exercises and designed according to the goals of each person, functional gymnastics is very suitable for those who want to lose weight and lose fat, as well as helping to strengthen the body muscles, including the abdomen, lower back, butt and thighs.

Check out some functional exercise tips that can be done at home.

4. Cycling

Cycling is a great way to eliminate visceral fat, as it works the cardiovascular part and can cause an intense calorie burn. For this, it is necessary that the exercise is practiced, at least, 3 times a week, for 30 to 60 minutes, and in an intense way, without just being strolling.

Thus, riding a bicycle can burn up to 400 calories per hour, in addition to strengthening the legs and abdomen. Check out other benefits and the necessary care when cycling.

5. Practice crossfit

Crossfit is a great form of exercise to burn calories and eliminate visceral fat because it is very dynamic and uses several muscle groups at the same time. This way, in addition to losing weight, it also improves physical capacity, increases endurance and strengthens muscles.

Crossfit can be practiced in weight training gyms, in fitness centers of the modality or at home, with the guidance of a physical educator. Check out how to start practicing crossfit, with some exercise options for beginners.

6. Dance

Dancing is a great form of aerobic exercise, and when practiced at least 3 times a week, it is excellent for losing abdominal fat. Some modalities include zumba, fitdance, ballroom dancing or hip hop, for example, and are able to eliminate up to 600 calories in 1 hour, in addition to fighting depression, improving balance and improving posture.

Check out the main benefits of dance for the body.

Watch the following video and learn the importance of food for localized fat loss: