Many people purchase home exercise equipment for different reasons. However, the main reason is to lose weight and keep fit. Trimming that stubborn abdominal fat is an essential part of these goals.
Because you are doing cardio, treadmills are one of the great ways to lose belly fat. You can choose the punishment that suits your fitness level and preferences.
Walking at a rapid pace: 170 calories/30 minutes
Jogging (5 mph): 272 calories/ 30 minutes
Running (8 mph), 459 calories/30 min
Climbing: 272 calories/30 minutes
These exercises can result in significant calorie consumption (the above values are for a person of 150 lbs). You can increase your burn by:
Walking/running at an incline. Running/walking at an angle will also help engage your core. Your abs will need to contract to keep your body in this position. This will allow you to gain more core muscles.
HIIT. HIIT is a science-based exercise that reduces body fat, especially in the abdominal area.
2. Elliptical trainers
Because they involve your whole body, elliptical trainers can also be the finest way to lose belly fat. This means that you will burn more calories and reduce your fat stores.
This is a solid argument in favor of the elliptical.
Moderate exercise on this machine, which feels like walking, results in calorie consumption of 302 calories/30 min.
Note: The 150-pound person can also use this value. We’ll keep the reference value in the article to make it easy to compare.
However, heavier people will burn more calories and lose fat faster using the elliptical.
Running on a treadmill is not recommended for anyone with knee or ankle pain. Fitness experts recommend that people with joint problems or high BMIs exercise on ellipticals instead of treadmills.
These are some of the benefits:
Because of your twisting motion each time you pedal, ellipticals target your midsection more than treadmills. An elliptical can help you shape your abs more effectively.
Because you are working your whole body simultaneously, the perceived effort on an elliptical is lower. You’ll be able to enter your heart’s fat-burning zone effortlessly. Your body will use your fat cells as fuel once your heart rate has increased to that level.
Keep in mind that perceptions of effort are essential for keeping you motivated. Only 14% of treadmill users are motivated to exercise, which is a problem in the long term.
The resistance can be increased. You can increase the resistance. Muscle mass can help you lose more body fat, even when not working out.
3. Spin Bikes
A spin bike is a fat-burning machine that can trim your whole body without putting pressure on your knees or ankles.
It can burn up to 300 calories an hour. This is comparable to the results of jogging on a treadmill or moderate intensity on an elliptical.
It’s fun. It’s fun. Stressful exercises can also increase cortisol levels. Experts also show that excessive cortisol levels can cause your body to store more fat.
Pro tip: A spinning bike with VR and app connectivity is a great way to feel motivated and empowered.
It can change your body composition. Research shows that spinning three times weekly for six weeks can help you lose weight.
Both HIIT and strength training can be done. These exercises have increased your resting metabolic rate, so your body can burn fat while resting.
Pro tip: Some spin bike models are different. If you don’t want your heart rate to race, choose a spin bike with a higher resistance for strength training. This will allow you to burn belly fat while not feeling too winded.
4. Rowing machines
For those who don’t like to work hard, a rowing machine can be one of the best effective ways to lose belly fat at home. Here’s the main benefit of rowing:
You can use 86% of your body’s muscles.
It’s easy to burn calories quickly and without feeling like you exert a lot of effort. If you are 150 pounds, 30 minutes of rowing will burn around 239 calories.
Your harmful cholesterol levels decrease quickly.
You will see an increase in muscle mass, which can help speed up your metabolism.
These are the three reasons rowing can help you lose belly fat.
Science supports this conclusion. One experiment showed that participants’ fat mass decreased by rowing for six weeks, from 31.14% to 29.74%. Each subject lost approximately 1 kilogram (or 2.25 pounds) of body fat during this period.
Select a rowing machine with a heavier flywheel to increase resistance and build lean muscle mass. After 30 minutes of training, you will notice a significant effect on your stomach fat throughout the day.
You can do sit-ups and planks on your rowing machine. Your abs will look better if you do a core-focused workout ten minutes after your rowing workout.
5. Stair Climbers
A stair climber, a home exercise machine similar to rolling stairs, is called a stair climber. Bending your knees is the main difference between an incline treadmill and a stair-climbing machine.
Although it may not seem like much initially, this movement is essential.
Your lower abs contract slightly each time you bend your knees. Your glutes also engage when you extend your legs backward.
On the other hand, a stair climber targets your lower back and abs more than an incline treadmill.
It all depends on your speed, how much you eat and how long it takes.
A calorie expenditure of 180-260 calories for a thirty-minute session on the stair climber is achieved in just 30 minutes. This is less than a treadmill incline walk session, but the benefit is stronger core muscles.
6. Captain’s chairs
This device was specifically designed to target your abs. It can only be used for 20 minutes per session three times per week. Because your body doesn’t have enough time for recovery, you are at greater risk of injury.
Captain’s Chairs are something you’ve likely seen at your gym. However, only some people buy them for their homes.
These machines look similar to tall chairs with backrests and armrests but no seats. To activate your abs, you support your arms on the armrests. Next, lift your legs and keep your back.
These exercises will activate your rectus abdominals and your obliques. Your fat stores will decrease as you increase abdominal muscle mass.
The downside is that Captain’s Chairs aren’t very calorie-burning.
7. Vibration plates
Research shows that vibration plates can help you lose weight and keep it off over the long term. Visceral fat refers to the deep-tissue fat you have around your stomach.
In this study, participants used a combination of different exercises and a restricted-calorie diet. After a 6-month experiment, the 61 participants were instructed to maintain their training and diet for six more months.
These are the results.
Diet-only participants lost 6% of their body weight but couldn’t keep it off after the experiment. These subjects lost 24.3 cm2 of visceral body weight in the first six months. This number dropped to 7.5 cm2 after six months.
The group that followed a diet and conventional exercise lost 7% of their body weight, and they maintained it after the experiment. Their body fat decreased by 17.6 cm2 in the first six months and then rose to 16 cm2 at the end of the year.
The diet + vibration group lost 11% of their body weight and maintained a 10.5% gain at the end. Participants also lost 47.8 cm2 of visceral fat in six months. They kept this loss for the next six months at 47.7 cm2.
Experts recommend that you continue doing aerobic exercise. While vibration plates are effective in working your muscles and aiding weight loss, cardio routines offer many essential health benefits.
What gym equipment is most effective in burning belly fat? The answer is different from what you expected.
This is the machine that you are most likely to use.
Treadmills are great for running, but only some are runners. The same applies to spinning.
Although vibration plates have been shown to reduce deep-tissue fat significantly, you will also need cardio training. On the other hand, Captain’s chairs can help build lean muscle mass but not lose significant weight.
It all comes down to your fitness goals and needs.
Treadmill: If you want to lose weight, reduce belly fat, and have no joint issues, this machine is for you.
Elliptical: You must have a total body workout and some joint problems
Spin bike: Ideal for weight loss, fat loss, and motivation
Rowing machine: Reduces belly fat and increases your total muscle mass
Stair climber: This activates your lower core and creates a significant calorie deficit
Captain’s chair: This is the best way to build lean abs, but without cardio
Vibration plate: This is a great way to lose belly fat. But it would help if you also incorporated aerobic exercise into your routine.