Burn Belly Fat Fast: How 15 Minutes of Jump Training Shapes Your Waist

How should people who have a lot of fat in their waist and abdomen lose weight?

Increased waist circumference is often the cause of excessive accumulation of visceral fat. To lose weight, in addition to reducing the body fat rate, you also need to reduce visceral fat in a targeted manner. When visceral fat decreases, the waist circumference will naturally decrease accordingly.

And if we want to reduce visceral fat, in addition to adjusting our diet (eating more high-fiber vegetables, reducing our intake of oil, salt, and sugar) and managing our caloric intake, we also need to strengthen exercise to encourage the body to enter fat-burning mode.

So, in fitness, who is the king of burning belly fat?

Some people say running, some people say skipping rope, these are the sports we are usually familiar with. And one exercise that I would recommend today to quickly reduce waist circumference is the jerk.

It only takes 15 minutes to open and close each time For 8 weeks, combined with diet management, you can reduce your visceral fat by 20% and reduce your waist circumference by 6cm.

Below, we will analyze a few advantages of the jumping switch:

1. The jumping movement is a jumping movement And the study showed that choosing jumping exercise can burn visceral fat in a targeted manner, with a better performance in lowering waist circumference.

2. The jumping action is relatively simple and easy to perform. You can start exercising anytime and anywhere. It is also a kind of jumping action Systemic, high-intensity, aerobic-anaerobic combined skip-style exercise, Can “quickly increase heart rate in a short period of time” Promotes body fat burning.

3. Jumping training can be effective while burning fat Activates the body muscle groups, avoiding the loss of muscles, allowing you to maintain a vigorous metabolic level.

4. Adhering to jumping training can also promote blood circulation Strengthen cardiopulmonary function and physical endurance It can also effectively improve immunity and slow down the aging rate of body functions.

5. Jumping will drive the core muscles (waist and abdomen) to participate in stabilizing the body, and at the same time Produces a certain “shocking stimulus” to the abdomen , helps activate fat metabolism in this region. Compared to lower limb-dominated movements such as running , full-body jumping movements such as jumping jacks, yes Reduce waist circumference, lower visceral fat accumulation Probably more targeted.

6. Research shows: If you perform high-intensity exercise in a short period of time, the fat burning efficiency may exceed that of long-term low-intensity exercise Still burning fat continuously for up to 24~48 hours after exercise , it can burn abdominal fat more efficiently, and its “targeted burning” effect on visceral fat is better than uniform aerobic speed such as jogging.

How to turn on the jump training?

Action criteria for jump-on and close: Maintain a standing posture with your hands drooping naturally, legs together, and then jumping outwards with your feet spaced 1.5-2 shoulder widths, with your hands straightened toward the top of your head at the same time. Jump again, resume standing with your legs together, return your hands to your side, and repeat the action.

Jumping training does not require you to spend a lot of time. It only takes 15 minutes a day. It can be completed in multiple groups, one group every 1-3 minutes. The rest time between groups is about 1-2 minutes. You can get up early or 1 hour after dinner. Starting exercise is easier for busy office workers, mothers, and student parties to persist.

However, the efficiency of lipofiring during opening and closing is high, but it is not suitable for everyone, especially: 

•  1. People with knee injuries and poor joints : “Jumping has a greater impact on the knee joint. People who feel joint discomfort should stop exercising!”.
•  2. The weight base is too large (BMI > 30) : It is recommended to start with low impact sports (such as brisk walking, swimming).
•  3. Patients with cardiovascular disease : Please consult your doctor before high-intensity exercise to avoid blind follow-up exercises

Disclaimer: All photos used in this blog are generated by artificial intelligence (AI). These images are original creations produced by AI technology and do not depict real people, places, or events. They are provided for illustrative purposes only and cannot be claimed or used as real photographs.