The muffin top is a common enemy for a lot of women, looking to lose fat. It hangs off of the front, sides, and back of the torso; and can seem as if it, it will never be gotten rid of. However, that’s not true, and this excess flab can indeed be lost. But, what’s the best kind of cardio workout to get rid of this body fat?
What’s the Best Cardio Workout to Get Rid of Muffin Top?
Before we get into workouts, let’s talk about diet. I know, most folks least favorite topic, but a very important one nonetheless. It’s absolutely crucial, if you want to get rid of the weight around the midsection.
Exercise without a caloric deficit, only serves to build things like speed and endurance, but it doesn’t burn fat. You can do cardio daily, but if you aren’t keeping the calories in check, you’ll still have the muffin top.
This is why it can be a critical part of one’s plan, to effectively track their calories. With a fitness app, you can get a baseline number (to stay at the same weight), and a daily target number of calories (to lose fat).
Consistently hit the number to lose fat and the excess saddlebags, will melt off. Don’t do it, and you’ll just be in the gym a lot, without making any real progress in terms of losing fat.
Cardio for Muffin Top Fat Loss
If you’re in a caloric deficit, any cardio will actually help you lose fat. Fat is made up of calories, so if you’re burning calories, you’ll lose fat.
However, is there cardio that will help make the process go faster? I have found for myself, that a mixture of different speeds and lengths of time, is super effective. Not only in losing the fat, but also, keeping my interest.
The program that I use to shred fat is called Visual Impact Cardio. by fitness trainer, Rusty Moore. I bought this program years ago, so that, I could have an entire program laid out for me. I wanted to just look at a schedule and know that today, I have to do, ‘X workout for Y amount of time’.
No need to think (outside of allowing extra days for rest, when needed) and just go with the program.
I keep coming back to it, time after time, because it is so effective. VI Cardio can be quite intense, but it burns a ton of calories, and the workouts switch things up. Not only do I get rid of a bunch of fat, but my endurance and running speed also increase.
Here is my initial results from the program and more info about it, from years back, if you’re interested: VI Cardio Results
You don’t need to follow a program like that. However, you should find a workout of your own, which you enjoy doing.
You can do higher intensity cardio on an elliptical machine, some days. While others, you may want to go for a long walk. Or even, throw in some swimming.
Outside of using VI Cardio, I tend to do longer walking sessions on the treadmill. I can throw in some incline, to get my caloric burn, even higher. It’s really nice to just throw on some music or an audio book and let go for 30-60 minutes.
I also like to do one day per week, where I sprint. I find that it really engages, all of my muscles, and I really feel awesome afterwards. It’s a pretty exhausting effort, so I tend to sleep great, that night.
Your cardio can be almost anything. Just be consistent. Have a set number of days, that you want to do it (3-5), and make sure you’re not overestimating how many calories you’re burning.
Here’s an example week, that I might do, if I were using a treadmill and not doing VI Cardio workouts:
Day 1: Walking 4.0 mph, 7.5% average incline, for 40 minutes
Day 2: Walking 60 minutes 4.0 mph, 0% incline
Day 3: Treadmill Sprints. 2 minutes jogging warm up. 10x 30-60 second sprints (9.0-12.0 mph), followed by walking for 20 minutes.
Day 4: Repeat day 1
That’s just a really basic example. You can slow down the pace, to your own level, or not use a treadmill at all.
Just find something that you can get yourself to do, consistently. Try to make it fun for yourself or just bring some entertainment along, so you’re not getting bored, and stick with it.