Exercise is a crucial part of a healthy lifestyle, helping to prevent disease, improve sleep, strengthen muscles and bones, enhance brain health, and elevate your mood. If trimming your midsection is a goal, you'll need to amp up your workouts and maintain a balanced diet. Cardio reigns supreme when it comes to burning belly fat—the more calories you burn, the more fat you shed. Enter interval training: a proven method to maximize fat loss. We consulted an expert to break down how to effectively use cardio intervals to target stubborn belly fat and achieve your goals.
What Are Cardio Intervals?
"Cardio intervals are an excellent strategy for burning belly fat because they let you take a focused, intentional approach," says Michael Thorsten, certified personal trainer and club leader at Life Time Beachwood. "While all exercise burns some fat, specific exercises performed at the right intensity can burn significantly more. That’s the magic of cardio intervals—they help you target body fat more effectively and efficiently."
Cardio intervals that alternate between low and moderate intensities are highly effective for burning body and belly fat. This variation in intensity not only maximizes fat burn but also helps regulate cortisol and stress levels—common obstacles to shedding stubborn belly fat.
What Form of Cardio Works Best in Interval Training for Belly Fat Loss?
"When it comes to choosing a type of cardio, no single activity or modality is more effective than another," emphasizes Michael Thorsten, certified personal trainer. "The magic of intervals lies in the changes in your heart rate. It’s all about getting your heart rate up for a period and then bringing it back down. This can be achieved through running, biking, swimming—anything that gets you moving!"
Pick a cardio activity that feels comfortable for you and one you’re most likely to stick with long-term for consistent results.
How Long To Perform Cardio Intervals To See Results
When your goal is fat loss, every workout minute counts. The more you exercise, the more fat calories you'll burn—but it’s essential to balance intensity and recovery.
"You must monitor the stress your body endures during these activities," explains Michael Thorsten, certified personal trainer. "More stress means more cortisol, and that leads to less fat loss. Additionally, if targeting belly fat is the goal, cardio intervals alone won’t cut it. Strength training needs to be part of the routine as well."
Thorsten recommends incorporating two to three cardio interval sessions per week. These sessions should last 20 to 30 minutes at low to moderate intensity to avoid leaving you feeling overly fatigued.
"Combined with proper nutrition, you can start seeing meaningful results within a month," Thorsten notes. "However, when introducing a new activity regimen, I always encourage clients to commit to it for 12 weeks to truly measure its effectiveness."
By blending cardio intervals, strength training, and a balanced diet, you can create a sustainable path to fat loss and overall fitness.