Cardio & the Stomach

The Spot-Reduction Myth

• Spot reduction is a myth. The areas you trim fat from first depend on genetics, gender and age, says ExRx. However, the areas that become lean last are usually the areas where you gain weight first. In men and some women, particularly after menopause, the stomach is one of those trouble spots, notes ExRx. You won't trim those trouble spots efficiently by doing only cardio or only strength training because you limit the amount of lean body mass and strength you can build, says the American Council on Exercise. A combination of cardio and strength training is the quickest way burn calories and shed belly fat, notes ACE.

Cardio and Fat Burn

• Although you can’t target the stomach, cardiovascular exercise will burn calories and fat in all areas of your body. A study published in 2011 in "American Journal of Physiology" found aerobic exercise is the most efficient and effective way to remove visceral fat, which is often located deep within the abdominal cavity. The more calories you burn, the faster you will see results. After 20 to 30 minutes of cardiovascular exercise, 50 percent of the energy your body uses comes from fats and 50 percent comes from carbohydrates, says ExRx. As your fitness level improves, the more your body will burn fat as opposed to carbohydrates because you will reach a steady aerobic state sooner.

High-Intensity Interval Training

• High-intensity interval training, a cardiovascular training technique that alternates brief speed and recovery intervals, can help reduce abdominal fat, notes ACE. These workouts are quick, 20- to 30-minute sessions that can give you results in a short period of time. On a one-to-10 scale of perceived exertion, the high-intensity intervals are done at seven or higher, and the recovery intervals are done at a five or six, notes ACE. Choose an aerobic activity such as cycling or running. Start with a five-minute warm up at a comfortable pace, and then alternate between one minute at a higher intensity and two minutes of recovery. Repeat this cycle for 12 minutes, then complete a five-minute cool down at an easy pace, according to ACE.

High-Intensity Circuit Training

• After you establish a base fitness level, adding high-intensity circuit training to your routine, which incorporates short bursts of cardiovascular exercise and resistance training, can be a fast and efficient way to lose body weight and body fat, according to the American College of Sports Medicine. Incorporating resistance training with aerobic training with little rest between sets increases the amount of fat burned and can impact metabolism for up to 72 hours after the workout is completed. Moreover, this type of training may also impact subcutaneous fat loss, which is the fat found directly under the skin. If you’re crunched for time, a high-intensity circuit workout can be completed in less than 30 minutes and in the comfort of your own home. A circuit routine can include exercises such as jumping jacks, running in place, situps, planks, wall sits, crunches, squats and pushups. Perform each exercise for 30 seconds with a 10-second rest in between, and repeat the circuit two to three times to maximize your results, says the ACSM.