Introducing “The Optimal 90-Day Workout for Shedding Belly Fat Before the Festive Season” The holiday season is a time for joy, festivities, and, unfortunately, the occasional Santa belly. If you’re concerned about fitting into your favorite festive wear, fear not. We’ve devised a strategy to help you say goodbye to the unwanted fluff around your waist before the holiday merriment begins. We sat down with an expert who shared with us the ultimate 90-day workout to dissolve belly fat just in time for the holidays.
During the busy holiday period, it’s common for fitness routines to take a back seat. A survey of 2,000 U.S. residents by OnePoll found that people expect to gain an average of eight pounds throughout the festive season. However, imagine dedicating the upcoming 90 days to a fitness plan aimed specifically at banishing your Santa belly and ensuring you look and feel fantastic for all your holiday gatherings?
The Best 90-Day Workout To Melt Belly Fat Before the Holidays
We spoke with Gianna Masi, CPT, RDN, a certified personal trainer and registered dietitian from Barbend, who crafted the perfect 90-day workout regimen designed to efficiently eliminate belly fat. This plan cleverly combines cardiovascular workouts, strength training, and core strengthening exercises to optimize the reduction of belly fat.
The workout is split into three 30-day phases (one per month), each with a specific focus on building strength while trimming up your waistline. Masi offers the following advice before diving in, “Unless noted otherwise, the tempo for all movements is slow and controlled while lowering (two to three seconds) with a forceful lifting. Use a weight that leaves two to three reps in the tank. Reps for one arm or one leg movements are always per side. For example, a reverse lunge with 12 reps prescribed is 12 reps for each leg. For reps assigned with a rep range, such as 12 to 15, try to get all the reps of the upper range. Once you can, it’s time to increase the weight.”
Keep reading for the details, and when you’re done, don’t miss The Weekly Workout Plan Every Man Should Do in His 50s.
Warm-Up and Cool-Down Protocol
Fitness 101: If you don’t warm up or cool down, you skyrocket your risk of injury. Follow Masi’s protocol to make sure your blood is pumping and your body is sufficiently warmed up before jumping into the workouts.
1. Cardio Machine
Hop on your cardio machine of choice for your warm-up, and focus on your breathing. Do this for three minutes.
2. 90-90 Hip Lifts
Lie on your back with your knees bent at 90-degree angles and your feet flat on the floor. Place your arms by your sides, palms facing down. Tighten your core, and squeeze your glutes as you lift your hips off the ground, creating a straight line from your knees to your shoulders. Hold for a moment, then lower your hips.
3. Wall Press Abs
- Sets: 1
- Reps: 8 per side
Stand with your back against a wall and your feet about hip-width apart. Press your lower back into the wall, engaging your core muscles. From this position, contract your abdominal muscles as if you’re trying to bring your navel toward your spine. Hold this contraction for a few seconds while continuing to breathe normally.
4. Reverse Baby Crawls
Start on your hands and knees, with your hands directly under your shoulders and your knees under your hips. Lift your knees slightly off the ground, keeping them close to the floor. Begin to move backward, taking tiny steps with your hands and feet while maintaining a flat back.
5. Inchworm
- Sets: 2
- Reps: 5 to 10 yards
Stand with your feet hip-width apart. Bend at your waist, and reach your hand toward the floor, keeping your legs straight. Walk your hands forward until you are in a plank position with your body in a straight line from your head to your heels. Then, walk your hands back toward your feet and return to a standing position.
6. Reverse Cross-Connect March
- Sets: 2
- Reps: 8 per side
Stand tall. Simultaneously lift your right leg and your left arm, bringing them toward each other as you crunch your body. Step back as you lower your raised leg. Repeat with the opposite arm and leg, and continue to march back.
Phase 1: Weeks 1-4
“While this block will challenge you metabolically, we’re amping up the strength focus here,” says Masi. “Move quickly on the first Fast Feet and Power series, have great intent on the strength work and push the intensity, and make sure to push the pace on conditioning days. This first phase is getting you used to the flow of the workouts, which variations work best for you based on your body, and how to perform the movements you’ll do for the next 12 weeks. Don’t worry about this week being super tough, come out feeling confident to up the intensity next week.”
1. Fast Feet Series
- Sets: 2
- Reps: 10 seconds
- Rest: 20 seconds
- Exercises: low runs, low pogos, fast food shuffle
2. Speed + Power
- Sets: 2
- Reps: 10 yards
- Rest: 30 seconds
- Exercises: march, non-counter movement box jump, tall kneeling slam
3. Squats
Stand with your feet shoulder-width apart, toes slightly turned out. Keep your chest up and your back straight. Bend your knees and hips, lowering your body as if you’re sitting back in a chair. Go as low as your flexibility allows, ideally until your thighs are parallel to the ground. Push through your heels to return to the standing position.
Read Related Also: 8 Best Floor Workouts for Women To Lose Weight
4. Lat Pulldowns
Sit at a lat pulldown machine with your knees secured under the pads. Reach up and grip the bar with your hands slightly wider than shoulder-width apart. Pull the bar down to your chest while keeping your back straight and your chest up. Slowly return the bar to the starting position.
5. Dumbbell Shoulder Presses
- Sets: 2
- Reps: 12 to 15
- Rest: 30
Sit on a bench with a backrest, or stand with your feet shoulder-width apart. Hold a dumbbell in each hand at shoulder height, palms facing forward. Push the dumbbells upward until your arms are fully extended overhead, then lower them back to shoulder height.
6. Kettlebell Deadlifts
- Sets: 2
- Reps: 12 to 15
- Rest: 30
Stand with your feet hip-width apart and a kettlebell placed between your feet. Bend at your hips and knees, keeping your back straight, and grab the kettlebell handle. Stand up straight while holding the kettlebell, pushing your hips forward and straightening your knees.
7. Swiss Ball Dead Bugs
- Sets: 2
- Reps: 6 per side
- Rest: 60 seconds
Lie on your back with a Swiss ball held in your hands and your knees lifted so your hips and knees are at a 90-degree angle. Extend your right arm and left leg simultaneously while keeping your lower back pressed into the floor. Return to the starting position, and repeat with the opposite arm and leg.
Phase 2: Weeks 5-8
“Now that you’re familiar with the new routine and know what weights to use, it’s time to hit the gas pedal,” says Masi. “Phase 1 was about fueling up the rocket ship. Phase 2 is lift-off.”
1. Jumping Jack Series
- Sets: 2
- Reps: 15 seconds
- Rest: 20 seconds
- Exercises: jumping jacks, seal jacks, skier jacks
2. Speed + Power
- Sets: 2
- Reps: 10 yards
- Rest: 30 seconds
- Exercises: skip, counter movement box jump, standing slam
3. Squat of Choice
- Sets: 3
- Reps: 10
- Rest: 45 seconds
- Notes: same as Phase 1, except add 10 to 20 lbs.
4. Lat Pulldowns
- Sets: 3
- Reps: 10
- Rest: 45 seconds
- Notes: same as Phase 1, except add 10 to 20 lbs.
5. Dumbbell Lateral Raises
Stand with your feet hip-width apart, holding a dumbbell in each hand by your sides with your palms facing your body. Keep your arms slightly bent and your back straight. Lift the dumbbells out to the sides until they reach shoulder height, forming a T shape with your body. Lower them back down slowly.
6. Dumbbell Deadlifts
Stand with your feet hip-width apart and a dumbbell in each hand in front of your thighs. Maintain a straight back as you hinge at your hips and bend your knees slightly to lower the dumbbells to the ground. Keep the dumbbells close to your body throughout the movement. Stand back up by straightening your hips and knees, returning to the starting position.
7. Weighted Dead Bugs
Lie on your back with your knees bent at a 90-degree angle and your arms extended straight up toward the ceiling, holding dumbbells or weight plates. Lower your right arm and left leg toward the floor simultaneously, keeping your lower back pressed against the ground. Return to the starting position and repeat with the opposite arm and leg.
Phase 3: Weeks 9-12
“Last phase of the program. Time to put all your hard work to the test,” says Masi.
1. Low Box Jumps
Stand in front of a low box or platform with your feet shoulder-width apart. Bend your knees and swing your arms back. Explosively jump onto the box, landing softly with your knees slightly bent. Step back down and repeat.
2. Speed + Power
- Sets: 3
- Reps: 8
- Rest: 30 seconds
- Exercises: run, hurdle jumps, standing medicine ball rainbow slam
Medicine Ball Rainbow Throws: Stand with your feet shoulder-width apart, holding a medicine ball with both hands in front of your chest. Engage your core and twist your torso to one side while raising the ball overhead, creating a rainbow-like arc. Bring the ball back down to the starting position and repeat on the other side.
3. Squat of Choice
- Sets: 3
- Reps: 10
- Rest: 60 seconds
- Notes: same as Phase 2, except add 10 to 20 lbs.
4. Lat Pulldowns
- Sets: 3
- Reps: 10
- Rest: 60 seconds
- Notes: same as Phase 2, except add 10 to 20 lbs.
5. Barbell Shoulder Presses
- Sets: 3
- Reps: 8 to 10
- Rest: 45 seconds
Sit or stand with your feet shoulder-width apart, holding a barbell at shoulder height with an overhand grip. Press the barbell overhead until your arms are fully extended. Lower it back down to shoulder height and repeat.
6. Barbell Deadlifts
- Sets: 3
- Reps: 8 to 10
- Rest: 45 seconds
Stand with your feet hip-width apart, a barbell on the ground in front of you. Bend at your hips and knees to lower yourself to the bar, keeping your back straight and your chest up. Grip the bar with your hands slightly wider than shoulder-width apart. Push through your heels, straighten your hips and knees, and lift the bar by extending your hips and standing up. Lower the bar back down by bending at your hips and knees.
7. Dead Bug + Crunch
- Sets: 3
- Reps: 4 per side
- Rest: 60 seconds
Lie on your back with your arms extended toward the ceiling and your knees bent at a 90-degree angle. Simultaneously lower your right arm and left leg toward the floor while keeping your lower back pressed to the ground. Return to the starting position, and repeat with the opposite arm and leg. Follow this with a regular crunch, lifting your upper back off the ground.
Frequently Asked Questions: The Best 90-Day Workout to Melt Belly Fat Before the Holidays
1. What exercises are included in the 90-day workout plan?
The 90-day workout plan typically includes a mix of cardiovascular exercises, strength training, and high-intensity interval training (HIIT). Key exercises that target belly fat effectively could include planks, burpees, mountain climbers, bicycle crunches, and jump squats. Each week, the intensity and duration of the workouts gradually increase to continuously challenge your body and maximize fat loss.
2. Can beginners do the 90-day workout plan?
Yes, beginners can absolutely start the 90-day workout plan. The plan is designed to accommodate various fitness levels by offering modifications for more challenging exercises. Beginners are encouraged to start at a pace that is comfortable for them and gradually increase intensity as their fitness improves. Listening to your body and ensuring proper form is essential to avoid injuries.
3. How long should I exercise daily in the 90-day workout plan?
The daily exercise duration in the 90-day workout plan can vary based on the specific routines for the day. Generally, a mix of cardiovascular and strength training exercises lasting between 30 to 60 minutes is recommended. HIIT sessions may be shorter, typically 20 to 30 minutes, given their higher intensity. It is crucial to include rest days in your plan to allow your body to recover.
4. Do I need equipment for the 90-day workout plan?
While having access to gym equipment can enhance your workout plan, it is not strictly necessary. Many exercises designed to reduce belly fat can be performed with body weight alone. For those who wish to incorporate equipment, dumbbells, resistance bands, and a yoga mat can be beneficial but not mandatory.
5. What diet should I follow during the 90-day workout plan?
Complementing your workout with a nutritious diet is crucial for maximum results. A balanced diet rich in fruits, vegetables, lean proteins, whole grains, and healthy fats is recommended. Reducing the intake of processed foods, sugary beverages, and high-calorie snacks will help enhance fat loss results. Hydration is also key; drinking plenty of water throughout the day is essential.
6. How quickly will I see results from the 90-day workout plan?
Results from the 90-day workout plan can vary based on several factors, including your starting fitness level, adherence to the workout schedule, and nutritional habits. Generally, visible changes could be noticed as early as 4 to 6 weeks into the program. Significant results, especially in belly fat reduction, are more likely towards the end of the 90-day period, assuming consistent effort and a healthy diet.
7. Is rest important in the 90-day workout plan?
Absolutely. Rest days are a crucial component of the 90-day workout plan. These allow your muscles to recover and prevent burnout. Typically, 1 to 2 rest days per week are recommended, depending on the intensity of your workouts. During rest days, light activities such as walking, stretching, or yoga can be beneficial for recovery.
8. Can the 90-day workout plan be continued after 90 days?
Yes, the 90-day workout plan can certainly be continued or repeated after completion. It can serve as a foundation for developing a long-term, consistent fitness routine. After the initial 90 days, you may choose to increase the intensity of your workouts, try new exercises, or incorporate additional equipment to continue challenging your body and progressing towards your fitness goals.
Embarking on a 90-day workout to melt belly fat requires commitment and hard work, but by following a structured workout plan and maintaining a healthy diet, achieving desirable results is entirely possible. Remember, consistency and perseverance are key.
1 comment
Comments are closed.