A 5-minute exercise can digest abdominal fats, he says

If you’m stuck inside – whether it’s because of nasty weather or, you know, a pandemic – there’s no reason you can not get in a quick workout that yields significant results. And a small Korean study suggests that all it takes to lose weight and belly fat is just five minutes of this exercise routine twice a day. What is this miracle training?

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Stair climbing.

The study reported in The Korean Journal of Sports Medicine, researchers asked four sedentary obese people to do stair climbing intervals in their offices or apartments for five minutes without resting twice a day. The participants did this interval training without supervision, and they had to take their time during the descending interval after each ascent. (Related: 8 foods that may soon be deficient.)

After three weeks, measurements showed it Practitioners lost an average of 7.3 pounds of body weight and 5.5 pounds of body fat. Although this Korean experiment was very small, other research suggests shortening seizures, or “exercise snacks,“Strong stair climbing is effective in improving fitness levels and leg strength.

Here is a way to do it as described in our book 14-day no sugar diet:

Go to a staircase at home, the stairwell at your workplace or the bleachers at a local sports arena. Go up the stairs quickly but under control and go down at a moderate pace. Repeat for 5 minutes without resting. Stairs have about 65% rating, which makes it harder for you to walk up and down your legs and lungs than walking on level ground. Rest after five minutes and then repeat the exercise for another 5 minutes; To increase resistance and cardiovascular effort, this time take every other step on the way up. Be sure to warm up before exercising and cool down afterwards.

Add interval training to your longer flat walks, to lose belly fat. Using the method for faster / slower intervals (think city driving versus highway driving) will help you burn more calories than walking at a steady pace in less time. Here is 14-day no sugar diet floor plan for walking intervals; it takes about 30 minutes:

  • Warm up in 5 minutes – light pace
  • 1 minute – fast pace
  • 2 minutes – moderate pace
  • 1 minute – fast pace
  • 2 minutes – moderate pace
  • 1 minute – fast pace
  • 2 minutes – moderate pace
  • 1 minute – fast pace
  • 2 minutes – moderate pace
  • 1 minute – fast pace
  • 2 minutes – moderate pace
  • 1 minute – fast pace
  • 2 minutes – moderate pace
  • 1 minute – fast pace
  • 5 minutes cooling – slow, light pace

Related: 30 Tips When Going For Weight Loss

Another benefit of high-intensity exercise is that it can help insulin do its job better. In a Scandinavian study, people with type 2 diabetes did either a moderately intensive exercise program or a HIIT plan. After only six sessions over 14 days, the interval training group improved insulin sensitivity much more than the lower intensity training group did. In fact, HIIT practitioners showed a return to normal glucose metabolism after just two weeks, suggesting that HIIT exercise may actually work as effectively as diabetes medication.

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