Stomach fat is not only bad for fitting into your skinny jeans, but it may also be downright dangerous. The visceral fat, which is  also known as intra-abdominal adipose tissue or belly fat, has often  been associated with type 2 Diabetes, metabolic syndrome and some cardiovascular disease. This kind of fat has as well been found to have a direct correlation to higher bad cholesterol and lower good cholesterol as well as insulin resistance.

When this kind of fat has been linked to many detrimental diseases, the good part about it is that it responds to diet and exercise and according to a recent study performed by the Journal of Sports Medicine & Physical Fitness, persons  who performed high intensity interval training, or HIIT workouts over an eight week period lost more weight, some more inches around their waists and also a greater amount of belly fat compared to steady-state exercisers.

What is HIIT?

Persons that are performing HIIT workouts, that involve short periods of all-out exertion followed by a short rest period, are more likely to lose a higher percentage of body fat compared to steady-state exercisers. A research performed by the International Journal of Obesity has found that females who performed 60 repeats of 8-second sprints three times per week for at least 15 weeks have burned six times more body fat than those who did 40 minutes of steady-state cardio at these sessions and not only did they burn more fat than steady-state exercise, but the HIIT exercisers did it in less time.

In between the  carpooling soccer practice, the morning commute, and also getting dinner on the table on time, there is almost any time to get to the gym. In the time when the dinner is in the oven and the kids are doing their homework, you should take 10 minutes out of your day in order to burn the fat around your stomach with an at-home HIIT workout.


You should definitely incorporate a HIIT workout in your regular routine. These workouts induce “EPOC” or excess post-exercise oxygen consumption, so they are increasing your energy output and thus boosting your overall calorie expenditure up to 15 percent more than steady state exercise.

Step 1

You should jog in place for one minute in order to warm the body up and get the blood flowing through your body.

Step 2

Have a 1 minute of burpees by standing with your feet underneath your hips and bend your knees and place your hands down on the ground next to your feet. Take big breath and jump your feet back to a push-up position. Make a push-up by lowering your body down to the floor so that your chest touches the ground. Then rise up back to the top of your push-up position. Jump the  feet to your hands and stand up, while finishing with a jump in place. Repeat  this by 30 seconds of rest.

Step 3

Have a one minute of jumping air squats. Start of with your feet shoulder width apart. And with a proud chest send your gluts back as you squat down so that the  thighs are parallel to the floor. Drive from the bottom of the squat and explode up into the air and jump. Follow this by 30 seconds of rest.

Step 4

Have a one minute of tuck jumps. You should start off with your feet hip-width apart. And then slightly bend your knees and hinge at the hip as you dip down and drive off of the ground, then start jumping straight up and bringing your knees up as high as you can. Then, hold your arms out in front of you to bring your knees up to your arms. As you are actually landing , try yourself to rebound as quickly as possible. Repeat this by 30 seconds of rest.

Step 5

Repeat the steps two to four once again for a fat-burning, full-body workout in just 10 minutes.


There is no need to have to do this workout daily – only three to five times per week is enough. On some other days, you shall use the 10 minutes to do a brisk walk or jog to stay active.

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