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10 HIIT Workouts for Belly Fat
Belly fat itna aasaan ho sakta hai gain karna aur itna ziddi ho sakta hai hatane mein. Main hamesha apne clients ko high-intensity interval training (HIIT) recommend karta hoon ek powerful weapon ke roop mein belly bulge ke khilaaf.
HIIT short bursts of intense exercise ko combine karta hai periods of rest ya lower-intensity activity ke saath, effectively aapka metabolism rev up karke aur abdominal fat ko target karke. Neeche, me aapko le chalunga through 10 effective lekin quick HIIT exercises belly fat melt karne ke liye. Chaliye dekhte hain har exercise mein, samajhte hain kaise they contribute to a toned, trim midsection.
Ye 10 quick aur productive HIIT moves ko apne routine mein incorporate karna significantly contribute kar sakta hai belly fat melt karne mein. Yaad rakhiye focus on proper form, gradually increase intensity, aur combine these exercises with a balanced diet for optimal results. With dedication and consistency, aap raste par honge achieving a trimmer aur more defined midsection ki taraf.
Keep reading to learn all about the 10 best quick HIIT exercises for belly fat.
1. Burpees
Burpees ek dynamic, full-body exercise hain jo multiple muscle groups ko engage karte hain, jisme core bhi shamil hai. Burpees ka explosive nature aapka heart rate badhata hai, calorie burn aur fat loss ko promote karta hai. Yeh high-impact movement puri body ko target karta hai, making it a stellar choice for belly fat ko melt karne ke liye.
- Apne feet ko shoulder-width apart rakhe. Squat position me lower ho jaye, apne haath floor pe rakhe. Apne feet ko back me kick kare into a plank position. Ek pushup perform kare. Apne feet ko wapas apne haatho ki taraf jump kare. Vertically jump kare, apne arms overhead reach karte hue. Shuruat me three sets of 10 to 15 reps kare, fitness level ke hisab se adjust karte hue.
2. Mountain climbers
Mountain climbers ek dynamic core exercise hain jo abdominal muscles ko target karte hain. Yeh exercise sirf calorie burn ko promote nahi karti but also engages the entire core, contributing to the reduction of belly fat. The rapid, alternating knee-to-chest movement workout ko intensify karti hai, making it an excellent addition to your HIIT routine.
- Plank position me shuru kare with your arms straight. Ek knee ko apne chest ki taraf laaye, fir dusre leg pe switch kare. Is exercise ko fast pace me perform kare, running motion ko simulate karte hue. Aim for three sets of one minute each, gradually increasing duration.
3. Jumping Lunges
Jumping lunges lower body ko target karte hain while also engaging the core for balance. Yeh explosive exercise heart rate aur metabolism ko increase karta hai, contributing to the reduction of overall body fat, including belly fat. The dynamic movement intensity add karta hai jo isse ek effective fat-burning workout banata hai.
- Apne feet ko together rakhe. Ek foot ko forward step kare into a lunge position. Apne aap ko upward propel kare, apne legs ko mid-air me switch karte hue. Land kare opposite foot forward, immediately going into the next lunge. Shuruat me three sets of 12 to 15 reps per leg kare, fitness level ke hisab se adjust karte hue.
4. Plank jacks
Plank jacks planks ke benefits ko combine karte hain with the dynamic nature of jumping jacks, creating a powerful core and cardio workout. Yeh exercise entire abdominal region ko engage karti hai, helping to sculpt and tighten the midsection. The continuous movement raises your heart rate, making it an effective belly fat-melting exercise.
- High plank position me shuru kare with your arms straight. Jump both feet out to the sides, then back to the starting position. Aim for three sets of one minute each, gradually increasing duration.
5. Russian Twists
Russian twists obliques ko target karte hain, the muscles on the sides of your abdomen. By engaging these muscles, you’re not only toning but also working to reduce love handles and belly fat. The twisting motion adds an extra challenge, making it an effective exercise for a well-defined waistline.
- Floor pe baith jaye, thoda sa back lean karte hue, aur apne legs ko ground se uthaye. Apne torso ko rotate kare, apne haatho ko floor ke side touch karte hue. Continue twisting from side to side. Shuruat me three sets of 20 twists (10 per side) kare, fitness level ke hisab se adjust karte hue.
6. High Knees
High knees aapka heart rate elevate karte hain aur metabolism ko boost karte hain, leading to increased calorie burn aur fat loss. The rapid knee lifts core ko engage karte hain, specifically lower abdominal region ko target karte hain. High knees ko apne HIIT routine me incorporate karna ek intensity ka element add karta hai, making it an effective belly fat-melting exercise.
- Apne feet ko hip-width apart rakhe. Lift your knees as high as possible alternately, apne core ko engage karte hue. Is movement ko fast pace me perform kare, as if running in place. Shuruat me three sets of one minute each kare, gradually increasing duration.
7. Plank to Tuck Jump
A plank ko tuck jump ke sath combine karna ek dynamic exercise create karta hai jo both your core aur cardiovascular system ko challenge karta hai. This movement entire abdominal region ko engage karta hai, helping to melt belly fat. The explosive tuck jump ek intensity add karta hai jo calorie burn ko accelerate karta hai.
- Plank position me shuru kare with your arms straight. Jump both feet toward your hands. Jump back to the starting plank position. Aim for three sets of 12 to 15 reps, adjusting based on fitness level.
8. Bicycle Crunches
Bicycle crunches ek dynamic ab exercise hain jo both the upper aur lower abdominal muscles ko engage karte hain. This movement rectus abdominis aur obliques ko target karta hai, contributing to a sculpted midsection. The continuous, alternating motion ek burn create karta hai jo indicates an effective fat-burning potential.
- Apne back pe let jaye with your hands behind your head aur apne legs ko ground se lifted. Ek knee ko apne chest ki taraf laaye while twisting your torso to bring the opposite elbow toward the knee. Continue the cycling motion. Shuruat me three sets of 20 reps (10 per side) kare, adjusting based on fitness level.
9. Box Jumps
Box jumps ek lower-body exercise hain jo strength aur power ko combine karte hain, targeting the glutes, hamstrings, aur quadriceps. This explosive movement heart rate aur calorie burn ko increase karta hai, contributing to overall fat loss, including the abdominal region.
- Ek sturdy box ya platform ke samne khade ho jaye. Jump onto the box, landing softly with your knees slightly bent. Step back down and repeat. Aim for three sets of 10 to 12 reps, adjusting based on fitness level.
10. Side Plank with Hip Dips
The side plank with hip dips specifically oblique muscles ko target karte hain, contributing to a toned and sculpted waistline. This exercise entire core ko engage karta hai, including the lower abdominal region. The added hip dips workout ko intensify karte hain, making it an effective choice for melting away belly fat.
- Side plank position me shuru kare, supporting your body on one forearm. Apna hip ground ki taraf lower kare, fir wapas up lift kare. Dusri side pe bhi repeat kare. Shuruat me three sets of 12 to 15 reps per side kare, adjusting based on fitness level.
Check out the HIIT workout Video:
The Final Words:
High Intensity Interval Training (HIIT) ek prakar ka exercise hai jo aapke heart rate ko badhata hai aur metabolism ko boost karta hai, jisse calorie burn aur fat loss promote hota hai. Yeh exercise abdominal muscles ko target karta hai aur belly fat ko reduce karne me madad karta hai.
Kuch effective HIIT exercises hain jo belly fat ko reduce karne me madadgar hote hain, jaise ki Burpees, Mountain Climbers, Jumping Lunges, Plank jacks, aur Bicycle Crunches. Agar aap regularly exercise nahi kar rahe hain ya aapke paas new ya ongoing health conditions hain to aapko physician clearance lena chahiye HIIT shuru karne se. Iske alava, aapko apni diet aur lifestyle par bhi dhyan dena chahiye jo aapke weight loss ko affect kar sakti hai.
1. HIIT exercise kya hai aur yeh belly fat ko kaise reduce karta hai?
High Intensity Interval Training (HIIT) ek prakar ka exercise training hai jo higher intensity exercise bouts aur recovery periods of complete rest ya light intensity exercise ke beech alternate hota hai. HIIT exercise kisi bhi modality ka use kar sakta hai including body weight aur intervals can range from 10 seconds to 4 minutes aur rest period duration can be adapted based on training goals and fitness level
2. HIIT exercise se weight loss hota hai kya?
Current science ke hisab se, HIIT ya Moderate Intensity Continuous Training (MICT) me se koi bhi superior nahi hai weight loss ke liye. Lekin, HIIT ko week me do baar karne se cardiometabolic health improve hota hai aur agar teen baar kiya jaye to aur bhi benefits hote hain jaise ki increased fat loss, lowering of LDL cholesterol, aur improved mental well-being
3. HIIT exercise se belly fat melt hota hai kya?
Haan, HIIT exercises belly fat ko melt karne me madadgar hote hain. Yeh exercises short bursts of intense exercise aur periods of rest ya lower-intensity activity ko combine karte hain, effectively aapke metabolism ko rev up karte hain aur abdominal fat ko target karte hain
4. Kaun se HIIT exercises sabse effective hain belly fat ko reduce karne ke liye?
Kuch effective HIIT exercises hain jo belly fat ko reduce karne me madadgar hain, jaise ki Burpees, Mountain Climbers, Jumping Lunges, Plank jacks, aur Bicycle Crunches
5. Kya mujhe doctor se consult karna chahiye pehle HIIT shuru karne se?
Haan, agar aap regularly exercise nahi kar rahe hain ya aapke paas new ya ongoing health conditions hain jaise ki heart ya lung disease, kidney disease, diabetes, orthopedic limitations, ya other health conditions jo aapke exercise interfere kar sakte hain aur aapne apne doctor se wellness visit nahi kiya hai last 6 to 12 months me, to aapko physician clearance lena chahiye HIIT shuru karne se
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