7 Effective Exercises to Lose Belly Fat in One Week: Home Workout for Beginners

Introduction

If you’re in search Exercises to Lose Belly Fat in One Week than you’ve landed on the right page. Belly fat (especially visceral fat) is very harmful to your health. It not only unsettles the physical appearance but is a potential threat to your well-being.

Taking steps to decrease your belly fat and shift your waistline is a wise one. To see a recognisable result one week is enough if you follow the following guide. In this article, we reviewed the top exercises that will help you lose your belly fat in one week.

So, if you are a beginner and searching for the best exercises to lose belly fat in one week. Here you landed at the right place. 

What is Belly Fat? (Exercises to Lose Belly Fat)

Belly fat is the accumulation of adipose tissue around the abdomen.

It is mainly of two types:

• Subcutaneous fat: it lies just beneath the skin and is not very harmful but it disturbs the physical appearance by creating a pouch of skin. It adds weight to the body.
• Visceral fat: it is the complex fat wrapped around the organs that is very harmful to health. Many chronic diseases are caused by excessive accumulation of visceral fat. Metabolism slows down and physical fitness is also affected by visceral fat.

Why to Lose Belly Fat?

Belly fat is dangerous for your health. It can turn into obesity and then you welcome a lot of diseases in your body. Including, type 2 diabetes, heart disease, fatty liver, hyper lipid profile, fibrosis, hypertension, and other chronic disease. 

Other than this belly fat (especially subcutaneous fat) disturbs the physical appearance. Because this fat forms the skin pouch which is not easy to trim. Exercise helps you to stop further fat accumulation but believe me, you have to work a lot to lose your fat.

Losing belly fat makes your lifestyle good and it enhances mobility and flexibility of the body. Now you can easily do any physical activities.

Losing belly fat can improve your self-confidence by improving your body image and leads to an increase in your self-esteem too.

Some other reasons to take forward action to lose your belly fat are,

1. Reduced Inflammation: Excessive belly fat is linked to increased inflammation in the body. Losing it can help lower inflammation levels, contributing to better overall health.

2. Longevity and Vitality: A trimmer waistline is associated with longevity and a healthier, more vital life, reducing the risk of premature ageing and related health issues.

3. Clothing Comfort: Losing belly fat can result in better-fitting clothes, enhancing comfort and allowing a wider choice of clothing options.

4. Mental Well-being: A leaner midsection can positively impact mental health, reducing stress and anxiety while promoting a more positive mindset.

5. Improved Metabolism: Reducing belly fat can improve metabolic health, aiding in better digestion and nutrient absorption.

One-Week Belly Fat Workout Plan:

Take a look at this one week’s plan specially to lose belly fat in the fastest way. Each day introduces a set of exercises strategically crafted for beginners aiming to shed excess weight and strengthen their core within the comfort of their own homes. So come on, and join the journey of transformation.

Day 1: Core Strengthening (Exercises to Lose Belly Fat)

1.Plank variations- this exercise helps you with core strength and stability. It engages multiple muscles, including the abs, shoulders and back. Strengthening core muscles through planks can enhance posture, reducing the risk of back pain and injuries. Side planks specifically target the obliques, enhancing balance and stability.

• How to – Start in a push-up position with your elbows on the ground, forming a straight line from head to heels. Engage your core muscles and hold this position for 30 seconds. Move to side planks by rotating your body sideways, supporting yourself on one elbow and the side of your feet, aiming for three sets of 20 seconds on each side.

2.Russian twists – This exercise specifically targets the oblique muscles, aiding in toning and shaping the waistline. The twisting motion helps improve spinal mobility and flexibility. Engages the entire core, better muscle activation and endurance.

• How to: – Sit on the floor with your knees bent, lean back slightly, and lift your feet off the ground. Holding a weight or a household item with both hands, twist your torso from side to side, touching the floor beside you on each side while maintaining balance.

Day 2: Cardio Blast

1.Jumping jacks – boost the heart rate, and enhance cardiovascular endurance and overall stamina. It also includes multiple muscle groups like legs, arms, and core. This exercise is effective for burning calories.

• How to – Stand with feet together, then jump while spreading your legs and raising your arms overhead. Return to the starting position and repeat for 3 sets of 30 seconds each, increasing intensity and speed as you progress.

2.High knees – elevate the heart rate, promote calorie burn and engage and strengthen the leg muscles including quadriceps and hip flexors. It improves coordination.

• How to – Stand in place and start jogging while lifting your knees as high as possible with each step. Aim for 3 sets of 20 seconds each, focusing on height and speed.

Day 3: Lower Belly Focus

1.Leg raises- it targets the lower abdominal muscles, helping to tone and strengthen this area. Engages core muscles, promoting stability and balance throughout the movement. And by supporting your lower back with your hands, this exercise can reduce strain on the lower back.

• How to – Lie on your back with your hands under your lower back for support. Lift your legs toward the ceiling, keeping them straight, then slowly lower them back down without touching the ground.

2.Reverse crunches- mainly engage the lower abs and strengthen hip flexors, which can enhance overall lower body strength and mobility.

• How to – Lie on your back with your knees bent and feet flat on the floor. Lift your hips off the ground by pulling your knees towards your chest.

Day 4: Total Body Engagement

1.Burpees – it is a full-body workout that engages multiple muscle groups including the chest, arms, legs and core. This high-intensity exercise is crucial for calorie burn and weight loss.

• How to – Start in a standing position, then squat down and place your hands on the ground. Jump your feet back into a plank position, perform a push-up, jump your feet back towards your hands, and explosively jump up with your hands raised.

2.Mountain climbers – it is a cardiovascular workout that engages core muscles. Enhances the upper body strength and agility.

• How to – similarly to day 1- Begin in a plank position and alternate bringing your knees toward your chest in a running motion.

Day 5: Rest and Recovery

This day is dedicated to rest. Allowing your body time to regain is crucial for muscle repair and growth. Rest days are as essential as workout days in any fitness plan. Rest allows muscles to repair and rebuild, leading to increased strength and endurance for future workouts.

Day 6: HIIT for Fat Burning

High-intensity interval training (HIIT) is an effective way to accelerate your fat-burning and boost your metabolism.

1.Tabata protocol – This training method involves 20 seconds of high-intensity exercise followed by 10 seconds of rest, repeated for a total of 4 minutes per exercise. Choose any combination of exercises from the previous days’ routines to create a high-intensity workout. opt for movements that engage multiple muscle groups for maximum impact.

HIIT stimulates fat burning even after the workout due to increased post-exercise oxygen consumption (EPOC). You can achieve significant results in a short workout session through HIIT.

Related Post: 7 Benefits of High Intensity Interval Training (HIIT)

Read Also: How To Lose Stomach Fat; Complete Guide

Day 7: Yoga for Core Strength

Yoga can be the best way to strengthen the core muscles while promoting flexibility and relaxation.

Some asana and yoga poses can help you to lose your belly fat.

• Cobra Pose (Bhujangasana): Lie face down, palms beside the chest, and slowly lift the chest off the ground, keeping the hips grounded. This pose engages the core, back, and shoulders.

• Boat Pose (Navasana): Sit on the floor, lift your legs, and balance on your sit bones while reaching your arms forward. The boat pose strengthens the core muscles and improves balance.

• Plank Pose (Phalakasana): Start in a push-up position, keeping the body in a straight line from head to heels. This pose engages the entire core and strengthens the arms and shoulders.

Conclusion (Exercises to Lose Belly Fat)

In the journey of losing belly fat, you have to be disciplined enough to follow the workout plan if you want to celebrate the result.

Above mentioned exercises help you to lose belly and the result will be recognized in a week. But you have to understand that only exercise does not help you to be fit and shape your body. A good balanced diet with more protein intake and less fatty substance in your diet is necessary. A calorie deficit is another effective way to lose fat fast.