How to Lose Belly Fat in 30 Days With Exercise

When you use exercise for weight loss, it goes hand-in-hand with dietary control. If you burn a lot of calories with a workout in the morning then eat pizza, burgers, fries and doughnuts the rest of the day, you will cancel out all of your hard work. Once you have your eating habits under control, you then can go to work on your belly fat. Thirty days doesn't give you much time, so you need to be disciplined and turn up the intensity. The goal is to build muscle and move your body as much as possible.

Step 1
Perform some type of cardiovascular exercise to burn your belly fat. Do something that you will stick with for 30 days, such as running, swimming, elliptical training, stair climbing, rowing or step aerobics. The Centers for Disease Control recommends 60 to 90 minutes of cardio per session to lose weight. Work out five days a week and mix in intervals -- which involve alternating back and forth from high intensity to low intensity --to increase your caloric expenditure. Interval sessions, because they make you work at a greater intensity for a shorter period of time, might take only 20 to 30 minutes to complete.

Step 2
Execute burpees to work all of your major muscles, including your abs. Stand with your feet together, lower yourself into a squat and place your hands on the floor. Kick your legs behind your body, land with your feet together and do a push-up. Hop your legs forward and jump into the air with all of your force. Extend your arms straight above your head when you do this. Land softly on the balls of your feet and repeat 10 times. Burpees work your chest, shoulders, triceps, legs and abs all at the same time, while burning significant calories. The more muscle you build, the higher your resting metabolism will be.

Step 3
Perform tuck jumps to burn calories and build muscle in your legs and abs. Stand with your feet hip-width apart and cross your arms in front of your chest. Lower yourself into a slight squat, jump in the air as high as possible and tuck your knees into your chest. Bend your knees slightly as you land softly on the balls of your feet and repeat 10-12 times.

Step 4
Execute a set of arm and leg raises from a plank position. Place your hands shoulder-width apart on the floor and place your feet together as far behind you as possible with your arms and back straight and core tight. Extend your right arm straight in front of your body and your left leg straight behind you. Hold for a full second, lower your arm and leg and switch sides. Alternate back and forth for 12-15 repetitions with each side. This exercise burns calories and helps tone the entire abdominal area.

Step 5
Roll a stability ball on the floor to do pikes. Place your hands shoulder-width apart on the floor and place your midsection on the ball with your feet on the floor. You should be in a face-down position at this point. Roll the ball back toward your feet using your arms until your toes are on top of the ball. Then move the ball forward while raising your hips above your shoulders. Your body should form an inverted angle at this point, with a line formed from your hands to your hips that is perpendicular to the floor. Your legs should point downward with your toes on top of the ball. Hold for a second. Then go back to a straight line with your toes on top of the ball, and return to the starting position with your midsection on top of the ball. Repeat 10-12 times. Pikes burn calories while tightening your upper and lower abs at the same time.

Step 6
Lie on your right side to do a mermaid to tone and tighten your obliques, which are found on the sides of the stomach. Stagger your feet, place your right forearm flat on the floor perpendicular to your body and rest your left arm on your side. Lift your hips laterally in the air and extend your left arm straight above your head with your palm facing the floor. Do this in a continuous arching movement. Lower yourself back to a point where your body is straight and your arm is back at your side. Repeat 10-12 times and switch sides.

Step 7
Lie face-up on the floor to do V-ups. Extend your arms straight behind your head and straighten your legs so you have a straight line from your hands to your toes. Move your arms and legs toward each other and rise up so you are balancing on your butt. Touch your hands to your toes if you have the flexibility. Slowly lower yourself back down and repeat 15-20 times. Stop your arms and legs just above the ground when you lower yourself down. This exercise works your upper and lower abs while burning calories.

Things You'll Need

Stability ball