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Speed Up Belly Fat Loss In Your 50s With These Exercises, Trainer Says

It's never too late to kick up your fitness routine and get into great shape.
FACT CHECKED BY Alexa Mellardo

Besides improving overall fitness, staying healthy, and having a higher quality of life, some of my clients who are 50 and up want to drop the belly fat they've gained over the years. However, as you grow older, the harder it is to lose fat. This is because your metabolism drops as you lose lean muscle mass, strength, and endurance. Luckily, no matter what age you are, it's never too late to get back into the fitness game. So we've rounded up the best exercises to speed up belly fat loss in your 50s. We'll get into them below, but before we do, let's talk a little bit more about burning fat.

In order to keep your metabolism high and continue burning fat, you should eat a healthy diet, strength train regularly, and choose higher-intensity cardio activities. With strength training exercises, you want to select compound movements, since they use more muscle groups simultaneously and help you burn more calories. When it comes to cardio, you want to pick activities that get your heart rate up and challenge your endurance.

Not sure where to begin? I have you covered with these movements that will certainly speed up belly fat loss. If you're in your 50s and want to shrink fat fast, incorporate the following exercises into your routine. And next, be sure to check out The 6 Best Exercises for Strong and Toned Arms in 2022, Trainer Says.


Dumbbell Front Squat

Dumbbell Front Squat exercise to speed up belly fat loss
Tim Liu, C.S.C.S.

Begin this exercise by holding a pair of dumbbells up to your shoulders. Keep your core tight, push your hips back, and squat down until your quads are parallel to the ground. Then, drive through your heels and hips to stand back up, flexing your quads and glutes to finish. Complete 3 sets of 10 reps.

Related: Shrink Belly Fat Faster With These 5 Exercises, Trainer Says


Dumbbell Shoulder Press

dumbbell shoulder press
Tim Liu, C.S.C.S.

Begin this exercise by having the dumbbells up next to your shoulders, with your palms facing each other. Keep your core tight and glutes squeezed, and press the dumbbells up, flexing your shoulders and triceps at the top. Lower the weight under control before performing another rep. Perform 3 sets of 10 to 12 reps.


Wide Grip Seated Row

Seated Row
Tim Liu, C.S.C.S.

Grab the wide grip attachment on a seated row machine, and place your feet firmly on the footpad. Pull the handle out, then straighten your legs fully. Keep your chest tall, and drive your elbows back towards your hips, squeezing your back and lats hard to finish. Straighten your arms fully, and get a good stretch in your shoulder blades before performing another rep. Perform 3 sets of 10 to 12 reps.

Related: Accelerate Weight Loss With These Strength Training Exercises, Trainer Says


Bodyweight Split Squat

trainer demonstrating a bodyweight split squat to speed up belly fat loss
Tim Liu, C.S.C.S.

Get into position with one foot forward and one foot back. With your chest tall and core tight, lower yourself under control until your back knee touches the ground, getting a nice stretch at the bottom. Push through the heel of the front leg to come back up, flexing your quad and glute to finish. Perform all reps on one side before switching legs. If your bodyweight alone is too easy, you can do this movement with a pair of dumbbells. Complete 3 sets of 10 to 12 reps for each leg.


Air Bike

air bike sprints to speed up belly fat loss
Tim Liu, C.S.C.S.

Hop on an air bike at your gym, and grab the handles. You have two choices here: You can aim for 25 to 30 minutes of steady-state cardio at a pace you can maintain. Or, you can perform intervals by sprinting for 10 to 15 seconds, then cruising at a lower intensity for 30 to 40 seconds and repeating for a total of 10 to 15 minutes.


Incline Treadmill Walk

treadmill incline walk
Tim Liu, C.S.C.S.

Set your treadmill at the highest incline (usually 15 degrees), and set the speed at 2.5 to 3.0 mph. Walk at this pace up the incline for 15 to 20 minutes, and watch your heart rate go up! If that's too easy, feel free to bump it up to 3.5 mph.

Tim Liu, C.S.C.S.
Tim Liu, CSCS, is an online fitness and nutrition coach based in Los Angeles Read more about Tim