You need one in your car, just in case – but there’s no “just in case” requirement for that spare tire that surrounds your midsection. If you’re hoping to work off that unsightly abdominal fat, you’ll be doing yourself a favor in not only appearance, but also in preventing chronic diseases. The abdominal fat that’s surrounding your organs, called visceral fat, puts you at greater risk of problems like heart disease and diabetes – while the under-the-skin fat, including the spare tire, is just generally unsightly. By adopting a healthy routine, you should be able to cut down on both types of fat around your waist and hips.
Burn Off the Tire
Instead of focusing on an ab-strengthening routine, commit to calorie-burning workouts – namely, cardiovascular exercises. To get the most benefit in the shortest amount of time, choose exercises that burn the highest number of calories. Among the big calorie burners: running or jogging, jumping rope, high-impact aerobics and rowing, all which will help a 155-pound person burn between 250 and 300 calories during a 30-minute session. If those exercises are not desirable, choose any other activity that gets your heart pumping – try to keep up the pace for 30 minutes a day, five days a week
The spare tire at the sides of your abdomen mostly consists of subcutaneous or “below the skin” fat. According to the American Council on Exercise, you can blast away more subcutaneous fat by doing high-intensity interval training or HIIT. Try it once or twice a week, on days when you don’t have time for a longer workout. You can perform HIIT with nearly any type of cardio. Warm up by walking or jogging for about five minutes, and then speed up your pace – running, swimming, cycling or jumping rope at about 90 percent of your maximum speed for 30 seconds to one minute. Then slow down to about 50 percent of max for another 30 seconds to one minute. Repeat each interval a total of six to eight times, and then cool down.