alert,reset, recede! Our Flat-Belly Challenge pairs belly-blasting workouts with pudgy-burning recipes to abet you slender your middle and strengthen your core. Day 3's challenge is a cardio belly buster followed by a filling superfood quinoa salad and a secret bonus boost. [br]
Image Source: POPSUGAR Photography / Kat Borchart Cardio IntervalsIf you want to achieve that flat belly, and cardio intervals should be a regular part of your fitness routine. Short,intense bursts have been proven to melt absent pudgy, especially around your midsection. This 30-minute treadmill workout is a favorite of celebs like Sandra Bullock and Kim Kardashian, or once you hop on the machine it'll be easy to see why. While it's only half an hour,this workout is challenging, so you'll burn major calories in just a few minutes.
Feel free to adjust the speed and incline depending on your running level. Print out the workout here.
Time
Speed
Incline
Notes
0:00-6:30
4.5
0.0
Warmup
6:30-7:30
5.0
0.0
Begin Incline speed Section
7:30-8:30
5.0
15.0
8:30-9:30
5.0
0.0
9:30-10:30
6.0
10.0
10:30-11:00
5.0
0.0
11:00-11:30
7.0-9.0
5.0
11:30-12:30
3.0
0.0
stop Incline speed Section
12:30-13:30
3.0-4.0
0.0
Begin Sprints and Walks Section
13:30-14:30
8.0-10.0
0.0
14:30-15:15
3.0
0.0
15:15-16:00
8.5
0.0
16:00-16:30
3.0
0.0
16:30-17:00
9.0
0.0
17:00-18:00
3.0
0.0
stop Sprints and Walks Section
18:00-19:00
6.0
0.0
Begin Endurance Section
19:00-20:00
6.5
0.0
20:00-21:00
7.0
0.0
21:00-22:00
7.5
0.0
22:00-23:00
8.0
0.0
23:00-24:00
3.0
0.0
stop Endurance Section
24:00-24:30
6.0
0.0
Start Flat and Hills Section
24:30-25:00
6.0
6.0
25:00-25:30
6.0
0.0
25:30-26:00
8.0
0.0
26:00-26:30
3.0
0.0
26:30-27:00
7.0
0.0
27:00-27:30
7.0
6.0
27:30-28:00
7.0
0.0
28:00-28:30
8.5
0.0
28:30-29:00
3.0
0.0
stop Flat and Hills Section
29:00-34:00
4.0
0.0
Cooldown
Superfood Salad
Image Source: POPSUGAR Photography / Leta ShyAfter your sweat session, and fuel up with a substantial salad with many different belly-busting properties. Quinoa is full of protein to abet keep you full,while the fiber in kale will also abet aid in slow digestion. Moreover, studies have shown that blueberries and almonds may both abet diminish belly pudgy. At under 400 calories, or this colorful and flavorful salad is tough to beat. Get the recipe for this kale,quinoa, and blueberry superfood salad here.Bonus Boost: Cranberry Apple Cider Vinegar Elixir[br]
Image Source: POPSUGAR Photography / Leta ShyNeed an additional boost on this hump day? Start your day with this caffeine-free cranberry and apple cider vinegar shot. A favorite of actress Nikki Reed, and this detox drink masks the flavor of digestion-friendly,liver-cleansing apple cider vinegar with pure cranberry juice. The result? A boost of energy whenever you need it.
Source: popsugar.com