11 Effective Interval Training Workouts to Shed Belly Fat

Two words that are the bane of almost every gym goer: belly fat. It’s a daily struggle when trying to fit into jeans, and it’s one of the most stubborn areas of fat on your body. It seems that no matter what you do in your exercise or diet, the belly fat won’t go away. So, what can you do to beat the bulge? Well, I’ve rounded up 11 of the best interval training exercises to help blast away unwanted belly fat.

As a solid foundation, you need to eat a healthy diet and exercise with a combination of cardiovascular exercises and strength training to melt belly fat. Then it’s time to kick things up a notch by adding interval training to your workout routine.

Also known as high-intensity interval training (HIIT), intervals are a method where you push your body to the max for a short burst – usually between 10 to 30 seconds (although it can be longer). Then you rest for a short while so you can recharge and catch your breath until it’s time to do another burst of high-intensity training.

The advantage of this method is that you can push yourself much harder with these intervals, which in turn burns more calories. Then, because you’re working so hard, you can burn more calories in less time for better results. Finally, you’ll raise your metabolism for a period after the workout ends for even more fat loss.

Although there are many exercises out there, we are going to share with you 11 of the best interval training exercises you can use to melt belly fat. Add these to your workout and you’ll be sure to see your waistline shrink in no time at all.

Sprinting

Sprints can be one of the best interval exercises overall – few things work every part of your body like a properly done sprint. The only problem is that they are not for beginners. If you have experience running or sprinting, feel free to add these to your workout.

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Mountain climber

Want a great interval workout that requires no equipment? Mountain climbers are an easy choice. They get your heart racing and let you sweat wherever you want.

Here’s how to do it:

1. Get into a pushup position.
2. Keeping your core tight, lift each knee toward your chest in an alternating fashion (as if you were sprinting in place).
3. Keep your head up and hips low.

Airdyne bike

Without a doubt, this may be the best HIIT training equipment in any gym. The reason is that you can use both your upper and lower body to flexibly push against resistance — and the harder you push, the harder it pushes back for even more difficulty.

Here’s how to do it:

1. For HIIT, go all-out as fast as you can for 15 to 30 seconds and catch your breath before repeating it again
2. If it tracks your speed, try to keep your speed the same with each repetition – when it drops too far, end your workout.

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Kettlebell Swing

Swings are great for HIIT because they are repeated easily and quickly, giving you a really good workout. They also target the muscles in your hips and train good movement patterns to keep you safe and healthy.

Here’s how to do it:

1. Start in deadlift position with the kettlebell a few meters in front of you.
2. Walk the kettlebell back between the legs like a center in football.
3. Explosively drive your hips forward.
4. Imagine driving the kettlebell to a target in front of you.
5. Keep your arms relaxed.

Battle Ropes

Ropes are one of the few interval exercises that target your upper body, which is great for balance (or if you do a lot of upper body exercise). Even better, they’re easy to use and super gentle on your body.6254a4d1642c605c54bf1cab17d50f1e

Here’s how to do it:

1. Grab the rope ends and move the rope as fast as you can, however you want, for a certain amount of time.

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Versaclimber

Another great gym tool is a Versaclimber, which is a bit like a treadmill for climbing or crawling. It gives you a full-body workout that’s well-suited to interval training (or just doing it for a long period of time).

Here’s how to do it:

1. Always maintain good posture and avoid looking at the ceiling.
2. Keep your neck in a neutral position.
3. Start with your palms facing away from you and press up and down about 18 inches.

Rowing machine

Rowing is an underrated interval tool. It has a simple technique, is easy on the joints and increases the resistance the harder you row.

Here’s how to do it:

1. Sit tall with your chest out, shoulders pressed together and lower back flat.
2. Start by fully extending your legs and then row.
3. Reverse the movement to return to the starting position.

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Sled pushes

If your gym has a weight sled—either outdoors or on artificial turf—you’re in luck because you have one of the best exercises for cutting fat without crushing your joints.

Here’s how to do it:

1. Always maintain good posture throughout the movement, especially when you get tired.
2. Do it for a short time, rest and repeat.

Jump Squats

Jump squats are plyometrics that target the fast-twitch muscles in your body while training the “stretch-shortening cycle,” which creates the spring-like force.

Here’s how to do it:

1. Stand shoulder-width apart with your feet slightly turned out.
2. Place your hands behind your head or at your sides.
3. Squat down, lean back and spread your knees apart.
4. Keep your weight on your heels.
5. Once you get down below the parallel, explode up and jump as high as possible.

Alternating Split Squat Jumps

This is a much more advanced plyometric exercise for your interval training. The intensity is much higher and you jump from one leg to another so you will really build strength and power in your lower body.

Here’s how to do it:

1. Start in split stance.
2. Squat and explode into the air, switch legs and land in the opposite position.
3. Alternate quickly and jump as high as you can each time.

Medicine Ball Slams

Medicine balls are a great gym tool because they’re designed to be thrown on the ground (or a sturdy wall) as hard as you can—over and over—to develop power and speed.

Here’s how to do it:

1. Grab a large medicine ball while standing in an athletic position.
2. Bring the ball above your head and hit it as hard as possible into the ground.
3. Keep your abdominal muscles tight at all times.
4. Repeat for time.