As you grow older, your fitness goals tend to become more of a priority than ever before. You want to stay active so you can keep leading a high-quality life, keep abdominal fat at bay, and prevent any health risks. And if you don’t have a lot of time to spare due to personal commitments, you’re likely looking for a quick workout that will get the job done efficiently. Well, get excited, because we have you covered with a 10-minute visceral fat reducer that’s just what the trainer ordered for your belly at 50.
Visceral fat is the dangerous kind of fat that’s deep in the body and surrounds the organs in your abdomen. It’s associated with many major health conditions such as stroke, type 2 diabetes, heart disease, high cholesterol, and even Alzheimer’s. So if your goal is to stay as healthy as possible as you age, then you need to be doing the right things to lower the amount of visceral fat you’re carrying.
Fortunately, visceral fat is a lot easier to burn than subcutaneous fat, which is the fat that’s located right below your skin. It responds well to interval-style training and high-intensity activities. Besides cardio intervals, you can incorporate quick HIIT circuits into your routine to help burn off excess fat. When performing faster workouts, choose exercises that are challenging compound movements. This will help you recruit more muscle fibers, elevate your heart rate, and increase your calorie burn.
Below is a visceral fat reducer workout you can do with resistance bands and a pair of dumbbells. Set a timer for 10 minutes, and perform as many sets of the following back-to-back exercises. And next up, don’t miss The 6 Best Exercises for Strong and Toned Arms in 2022, Trainer Says.
Start your Band Squats by stepping on a resistance band with your feet shoulder-width distance apart while holding the resistance band at shoulder height with both hands. Squat down by sitting back onto your heels and hips until they’re parallel to the floor. Stand back up, flex your quads and glutes to finish. Perform as many sets of 15 reps.
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For this next exercise, take the resistance band, and wrap it around a sturdy surface such as a beam or a pole. Grip the band, and take a couple of steps back to get some tension on it. Keep your core tight, and drive your elbows back, squeezing your shoulder blades together to finish. Straighten your arms fully to get the full stretch before performing another rep. Perform as many sets of 15 reps.
Hold a pair of dumbbells, and place your other foot behind you with your toes firmly planted. Keeping your chest tall and your core tight, lower yourself until your back knee touches the ground. Drive through the heel of the front leg to come back up. Perform as many sets of 10 reps for each leg, completing one side before switching over to the other.
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Begin the Dumbbell Arnold Press by grabbing your dumbbells and holding them up at shoulder-width height with your palms facing toward you. As you lift the dumbbells over your head, rotate your palms and elbows out away from you, and press the weight up smoothly. Flex your shoulders at the top, then reverse the movement back to the starting position before performing another rep. Perform as many sets of 10 reps for each leg.
Tim Liu, CSCS
Tim Liu, CSCS, is an online fitness and nutrition coach based in Los Angeles Read more