You may find that losing abdominal fat is more difficult as you get older. This is due to a number of reasons, including the fact that your body undergoes many changes with age. Your metabolism slows down, for one thing. You also lose muscle if you don’t do anything about it. That’s not all—when people get older, they tend to neglect their health because of increased responsibilities at work and home, and they become more sedentary or fail to be as attentive to their diet. If you’re over 40, there’s a lot of work we need to do in order to reduce belly fat more quickly. But don’t worry; we’ve created a little HIIT workout plan that will help you accomplish the task.
Here’s a simple, short HIIT workout you can do with just your bodyweight and some dumbbells.
1 — Renegade Row
Start the renegade row with a wide stance, holding two dumbbells in each hand. With your core taut and your glutes squeezed, take one hand and row the weight up by driving your elbow toward your hip and squeezing your lat. After returning the dumbbell to the ground, execute a rowing motion with the other arm. Do 3 to 4 sets of 6 repetitions on each arm every few days
2 — Dumbbell Skier + Punch
The dumbbell skier begins in the standing position, with his or her hands placed at his or her sides. Swing the dumbbells up in front of you using your hips and then pull them back behind you. After punching them forward, bring them back to you. Put your arms straight out by your side and repeat.
3 — Alternating Dumbbell Reverse Lunges
Start performing your alternating dumbbell reverse lunges. With one leg, take a long stride back and hold a pair of dumbbells. Plant your heel firmly before lowering yourself until your rear knee strikes the ground with force. Repeat by pushing through your front foot to rise up and then repeating with the other side. Do 3 to 4 sets of 10 reps on each limb.
4 — Bicycle Crunch
Lay flat on your back for the bicycle crunch. Take one elbow and move it towards the other knee, rotating your body up. Fully extend the other leg by extending your heel straight out as far as you can. As you come to a close, flex Your abs strongly, then repeat with the opposite side. Do 3 to 4 sets of 30 repetitions each day.