Aim to do ab work 3 or 4 times a week on non-consecutive days with at least 24 hours of rest in between sessions, says Gagliardi. During those sessions, you can start with simpler moves like crunches, bicycle crunches, and planks. Even though you may only be directly targeting your abs 3 or 4 times a week, you should still be activating your core (aka, tightening your ab muscles) in every workout you do, says Gagliardi.
If you've been lifting moderately heavy weights but are still looking to drop belly fat, it's time to pick up the intensity by using heavier weights and cutting down on rest time between reps, says Tyler Spraul, CSCS, a certified strength and conditioning specialist and the head trainer at Exercise.com. "Lifting heavy is where you see more an afterburn effect. Your body continues to burn calories even after you leave the gym," Spraul says. Just be sure that your technique doesn't suffer as you increase your weight, which can lead to injury. If you're new to strength training, this 15-minute total-body workout is a great place to start.
Getting your Om on won’t burn as many calories as a hilly run or lifting weights, but it can help build muscle and improve your endurance, which are all crucial for boosting your metabolism. Some of the highest calorie-blasting yoga poses include plank, chair, Chaturanga, and wheel. New to yoga and aren't sure where to start? Learn more about the different types of yoga to help you find the best practice that fits your workout goals.
Research also finds that drinking frequently—even if it’s a moderate amount—can set you up for excess pudge. Not only do the beverages themselves contain unnecessary calories, but once you start sipping too much, your inhibition also plummets, according to one 2016 study. The result? You’ll have a hard time resisting that late-night slice of pizza. So if you're going to imbibe, be sure to stick to one drink per day for women and up to two drinks for men.
How to do a sprawl: Standing with your feet shoulder-distance apart, squat down and place your hands on the ground. Jump your feet back to a plank and lower your body to touch the ground. Push yourself up to a plank and then jump your feet outside of your hands into a squat. Stand back up. That’s one rep. “If you want to burn even more calories, add a jump between each sprawl,” Braganza adds.
Cut back on calories. The most important part of losing weight is not working out until you collapse — it's your diet. If you burn 500 to 750 more calories than what you eat every day, you will lose 1–2 pounds every week (any more than that is considered unsafe weight loss). There are tons of little changes you can make to cut calories from your diet, from replacing high-calorie dressings with vinaigrette and asking for all dressings/sauces served on the side, eating at the table instead of in front of the tv, skipping cheese and other fatty additions to your salads and meals, using smaller plates, leave off the whipped cream on your coffee drink, and on and on.
How to do burpees: Stand with your feet shoulder-distance apart and send your hips back as you lower your body toward the ground in a low squat. Then, place your hands right outside of your feet and hop your feet back, allowing your chest to touch the floor. Push your hands against the floor to lift your body up into a plank and then jump your feet just outside of your hands. With your weight in your heels, jump explosively into the air with your arms overhead.