Six Rapid Actions That Incinerate More Abdominal Fat Than a 30-Mindute Jog Post-40 Years

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In the pursuit of maintaining a healthy lifestyle, especially as we age, it's essential to incorporate exercises that are effective, efficient, and kind to our joints. Abby Shackelford, a renowned fitness expert and trainer, shares six quick moves in her article "6 Quick Moves to Burn Belly Fat Faster After 40" that can help you achieve just that.

First on the list is the Assault Bike Sprints. This high-intensity exercise involves hopping on the bike, setting a timer for 20 seconds of work, and pedaling and pushing the handles as hard as possible during the sprint. After the sprint, take a 40-second break to recover at an easy pace, and repeat for as many rounds as desired. Assault Bike Sprints are recommended to be done in sets of 6 to 8 with 40 seconds of rest between each sprint. This exercise trains quads, hamstrings, glutes, arms, and core, making it an excellent choice for a full-body workout.

Next, we have Single-Arm Kettlebell Swings. These are a joint-friendly substitute for steady-state cardio, providing a challenging workout for glutes, hamstrings, core, shoulders, and grip. They drive fat loss through explosive hip power and anti-rotational core stability.

Mountain Climbers are another versatile exercise that offers a core workout and cardio burst at the same time. They train core, shoulders, triceps, and hip flexors and can be easily scaled up or down, making them accessible for home or gym workouts. Mountain Climbers also help reinforce core stability and postural control.

Speed Skaters are a dynamic exercise that trains glutes, quads, calves, and obliques. To perform a Speed Skater, start in a slight squat with feet shoulder-width apart. Leap to one side and land on that foot, letting the other foot trail behind. Push off the landing foot and leap to the other side, keeping alternating sides at a fast pace.

Dumbbell Thrusters (Squat to Press) is another compound exercise that trains quads, glutes, shoulders, and core. During a Dumbbell Thruster, you perform a squat, followed by a press above your head. This exercise recruits the core to stabilize and transfer force from legs to arms, making it an effective full-body exercise.

Lastly, we have the Reverse Lunge with Knee Drive. This exercise trains glutes, quads, hamstrings, and core and involves stepping one foot back into a reverse lunge, lowering until both knees are at 90 degrees, driving through the front heel to stand up, and driving the back knee up toward the chest. Best variations for Reverse Lunge with Knee Drive include walking lunges, jumping lunges, and lunge to twist. This exercise is recommended to be done in sets of 3 with 10 reps per leg and 45 seconds of rest between each set.

Short, intense exercises like these can help shrink your waistline after 40 and are more effective than long runs. So, next time you're short on time but want to squeeze in a workout, give these exercises a try!

Six Rapid Actions That Incinerate More Abdominal Fat Than a 30-Mindute Jog Post-40 Years