You’re trying to squeeze into a tighter pair of pants, and that dreaded beer belly strikes again. Ugh. You want to lose this excess belly spillage fast. We totally get it. This area of the body requires hard work and dedication to get rid of. But if you want to blast your beer gut, it’s totally doable with the right healthy habits on deck. Eating a diet chock-full of lean protein and veggies, along with strength training, should be part of your regimen to blast your beer gut fast. Don’t stress about the exercise part of the equation, because we’re here to help you out. This 15-minute workout will get you back into shape. (You can thank us later!)
When it comes to your strength training workouts, they should mostly consist of compound movements. This is because they engage more muscle groups, which increases your calorie burn. You can also superset and combine exercises back-to-back to up the difficulty. By performing strength exercises in a circuit fashion, you’ll also challenge your aerobic systems and can get a great cardio effect from it.
If done right, this type of workout doesn’t take much time, and it’s incredibly effective. So give it a shot. Set a timer for 15 minutes, and perform as many sets of the following exercises back-to-back. And next up, don’t miss The 6 Best Exercises for Strong and Toned Arms in 2022, Trainer Says.
Start your Dumbbell Squats with a dumbbell in each hand. Stand up straight with your feet just outside shoulder-width. Keep your chest tall and core tight, push your hips back, and begin squatting down until your hips hit about parallel height and the weights are below your shin. Drive through your heels to come back up, flexing your quads and glutes to finish. Complete as many sets of 10 to 12 reps.
Related: This 10-Minute Visceral Fat Reducer Is What Your Belly Needs at 50, Trainer Says
READ RELATED: 10 Discontinued Ice Cream Truck Treats You'll Sadly Never See Again
For this next exercise, grab the attachment on a seated row machine, and place your feet firmly on the footpad. Pull the handle out, then fully straighten your legs. Keep your chest tall, and drive your elbows back towards your hips, squeezing your back and lats hard to finish. Straighten your arms all the way, and get a good stretch in your shoulder blades before performing another rep. Perform as many sets of 10 to 12 reps.
Begin the Incline Dumbbell Bench Press by lying on an incline bench with a dumbbell in each hand. Hold them straight up above you with your arms fully extended. Pull your shoulder blades back and down into the bench as you lower the weights down toward your chest. Get a good chest stretch at the bottom, then press the weights back up to the starting position, squeezing your upper pecs and triceps at the top. Complete as many sets of 8 to 10 reps.
Related: The #1 Outdoor Workout To Lose Belly Fat in a Week, Says Trainer
Start these Dumbbell Walking Lunges with a dumbbell in each hand. Step forward with one leg, and firmly plant your foot into the floor. Then, lower yourself under control until your back knee gently touches the ground. Walk forward with the other leg, and repeat. Perform as many sets of 10 reps on each leg.
Tim Liu, C.S.C.S.
Tim Liu, CSCS, is an online fitness and nutrition coach based in Los Angeles Read more
Source:
