(how to lose stomach fat) Unique Lean-Body Workouts for Time-Crunched People: Super-Fast “Multi-Workouts” to do at Home or the Office by Mike Geary, Certified Nutrition Specialist, Certified Personal Trainer Author – The Truth About Six Pack Abs Want to know how to lose stomach fat? Well Keep Reading… Warning: this style of workout is WAY different than […]
(how to lose stomach fat)
Unique Lean-Body Workouts for Time-Crunched People: Super-Fast “Multi-Workouts” to do at Home or the Office
by Mike Geary, Certified Nutrition Specialist, Certified Personal Trainer
Author – The Truth About Six Pack Abs
Want to know how to lose stomach fat? Well Keep Reading…
Warning: this style of workout is WAY different than anything you’ve ever tried before. This workout is great for busy people that don’t have a lot of time or can’t make it to the gym.
With this program, you will be working out for just a couple minutes at a time, several times throughout each day, 5 days/week. The program will consist of only bodyweight exercises done for about 2-3 minutes, 6-8 times per day, throughout each day. Now obviously if you work a normal office job, you are going to have to not be shy about doing a few exercises in your office and having your cube-mates watch you.
If you work from home, or are a stay at home mom, there’s no reason you can’t fit these in throughout the day while at home. If you end up having a busy day with meetings and so forth, and can only fit a couple of these 2-minute workouts in, then so be it, but try to get as many done each day as you can.
How To Lose Stomach Fat – The Exercises
If you’re on a normal 9-5 office schedule, I recommend doing your 2-minute workouts every hour, on the hour, with the exception of lunch. For example, you could try 9 am, 10 am, 11 am, 1 pm, 2 pm, 3 pm, and 4 pm.
Some of the bodyweight exercises that are the best to focus on are:
- bodyweight squats (and variations)
- pushups (and variations)
- forward, reverse, or walking lunges
- up & down a staircase if one is available
- floor planks (holding the plank position from forearms and feet)
- floor abs exercises such as lying leg thrusts, ab bicycles, etc.
- one-legged bodyweight Romanian deadlifts
This list is not fully comprehensive. If you know other good bodyweight exercises, you can add those to your routine also. If you want to keep it real simple and don’t want to get down on the floor for anything, you can stick to squats, lunges, and pushups and still get great results.
The good thing about these workouts is that you do enough in 2-3 minutes to get your blood pumping, heart rate up a bit, a large portion of your body’s muscles worked, and body temperature raised. However, it’s usually not enough to break a sweat in only 2 or 3 minutes, so you don’t have to worry about sweating in the office or where ever you may be.
How To Lose Stomach Fat – The Workout
(how to lose stomach fat – adjust the reps up or down based on your capabilities):
9 am – 10 pushups/15 bodyweight squats, repeat 1X for 2 sets
10 am – plank holds (hold the planks as long as you can taking short rest breaks for a total of 3 minutes)
11 am – 5 pushups/10 bodyweight squats, repeat for 4 sets
1 pm – plank holds (hold as long as possible in 3 minutes)
2 pm – 8 pushups/12 bodyweight squats, repeat for 3 sets
3 pm – plank holds (hold as long as possible in 3 minutes)
4 pm – max pushups/max bodyweight squats in one set (no repeat)
9 am – 6 fwd lunges each leg/6 rev lunges, repeat 1X for 2 sets
10 am – one legged bw Romanian deadlifts (RDL) 6 each leg/floor abs for 20 sec, repeat 1X for 2 sets
11 am – 3 fwd lunges each leg/3 rev lunges, repeat for 4 sets
1 pm – one legged bw RDL 3 each leg/floor abs for 20 sec, repeat for 4 sets
2 pm – 5 fwd lunges each leg/5 rev lunges, repeat for 3 sets
3 pm – one legged bw RDL 10 each leg/floor abs for 30 sec (no repeat)
4 pm – max fwd lunges each leg/max rev lunges in one set (no repeat)
How To Lose Stomach Fat – Making Progress
In order to progress on these workouts, you could either add 1 or 2 reps to each set per week, or you could progress to more difficult versions of each exercise each week (for example, close grip pushups, one leg raised pushups, squats with arms raised straight over head, etc.).
Another benefit of this style of training is that now you don’t have to devote any time before or after work to going to the gym because you already got your workouts little by little throughout the day. You’ve now got some extra free time on your hands!
Try this type of time-efficient workout routine out for 3-4 weeks and then go back to your normal gym routines. I think you’ll find that it was a great way to break out of a plateau and stimulate new results in your body. You can try mixing in a cycle of these “mini” workouts every couple of months to keep things fresh.
How To Lose Stomach Fat – Conclusion
Keep in mind that this is only one method of training and doesn’t mean that you should only stick to this method for eternity. You will hit a plateau on any given training method, so I’d recommend just rotating it into your arsenal of various training methods.
If you liked the ideas in this article “How To Lose Stomach Fat – Super Fast Workout” , check out some of our other articles. This article for example give you an insane ab workout – Exercises to Flatten Stomach
More info on The Truth About Six Pack Abs HERE