Time For the Elliptical! Try This Fat-Blasting Workout

What did we do before interval workouts? Alternating between quick boosts of pushing our bodies to the max with longer periods of recovery can make it easier to commit to a long workout on the elliptical ¡ª and it doesn’t hurt that it blasts away belly fat. This easy-to-follow interval plan keeps things interesting, fast-paced, and challenging from start to finish. The 45 minutes will truly fly by!

Time Resistance SPM* Notes

00:00-05:003130-140Warmup05:00-08:005140-15008:00-09:007160-170Sprint09:00-12:005150-16012:00-13:008160-170Sprint13:00-16:006140-15016:00-17:009160-170Sprint17:00-20:005150-16020:00-21:007170-180Sprint21:00-24:005140-15024:00-25:008170-180Sprint25:00-28:006150-16028:00-29:009170-180Sprint29:00-32:005140-15032:00-33:007160-170Sprint33:00-36:006140-15036:00-37:008170-180Sprint37:00-40:005150-16040:00-45:003130-140Cooldown

*SPM = strides per minuteIncline = 20 percent

Click here for an image-free printable so you can have this workout ready to go at the gym!

Image Source: POPSUGAR Photography / Kat Borchat

Time For the Elliptical! Try This Fat-Blasting Workout

What did we do before interval workouts? Alternating between quick boosts of pushing our bodies to the max with longer periods of recovery can make it easier to commit to a long workout on the elliptical ¡ª and it doesn’t hurt that it blasts away belly fat. This easy-to-follow interval plan keeps things interesting| fast-paced| and challenging from start to finish. The 45 minutes will truly fly by!

Time Resistance SPM* Notes

00:00-05:003130-140Warmup05:00-08:005140-15008:00-09:007160-170Sprint09:00-12:005150-16012:00-13:008160-170Sprint13:00-16:006140-15016:00-17:009160-170Sprint17:00-20:005150-16020:00-21:007170-180Sprint21:00-24:005140-15024:00-25:008170-180Sprint25:00-28:006150-16028:00-29:009170-180Sprint29:00-32:005140-15032:00-33:007160-170Sprint33:00-36:006140-15036:00-37:008170-180Sprint37:00-40:005150-16040:00-45:003130-140Cooldown

*SPM = strides per minuteIncline = 20 percent

Click here for an image-free printable so you can have this workout ready to go at the gym!

Image Source: POPSUGAR Photography / Kat Borchat

Beat Belly Fat With This 45-Minute Running Workout

Trying to get rid of a stubborn tummy pooch? Interval training is proven to blast belly fat. Here’s a 45-minute interval workout you can do on the treadmill (set the incline to one to prevent shin splints) or head outdoors and use one of these running apps on your iPhone to keep track of your speed. Or you can use the RPE column on the right to determine how fast you should be going. You’ll end up burning 303 calories while toning your tush and thighs. If this workout is a cinch or way too difficult, then adjust the speed to fit your level.

Time
Speed (mph)
Calories burned*
RPE**

00:00-05:00

4.0
20
1-305:00-06:00
6.0
9
8-1006:00-09:00
5.0
22
4-709:00-10:00
6.0
9
8-1010:00-13:00
5.0
22
4-713:00-14:00
7.5
11
8-1014:00-17:00
5.0
22
4-717:00-18:00
6.0
9
8-1018:00-21:00
5.0
22
4-721:00-24:00
7.5
11
8-1024:00-27:00
5.0
22
4-727:00-28:00
6.0
9
8-1028:00-31:00
5.0
22
4-731:00-32:00
7.5
11
8-1032:00-35:00
5.0
22
4-735:00-36:00
6.0
9
8-1036:00-39:00
5.0
22
4-739:00-40:00
6.0
9
8-1040:00-45:00
4.0
20
1-3

*Calories burned calculations are based on a 130-pound woman**RPE = Rate of Perceived Exertion

Click here for a photo-free printable version of this workout to take to the gym.

Image Source: POPSUGAR Photography

Beat Belly Fat With This 45-Minute Running Workout

Trying to get rid of a stubborn tummy pooch? Interval training is proven to blast belly fat. Here’s a 45-minute interval workout you can do on the treadmill (set the incline to one to prevent shin splints) or head outdoors and use one of these running apps on your iPhone to keep track of your speed. Or you can use the RPE column on the right to determine how fast you should be going. You’ll end up burning 303 calories while toning your tush and thighs. If this workout is a cinch or way too difficult| then adjust the speed to fit your level.

Time
Speed (mph)
Calories burned*
RPE**

00:00-05:00

4.0
20
1-305:00-06:00
6.0
9
8-1006:00-09:00
5.0
22
4-709:00-10:00
6.0
9
8-1010:00-13:00
5.0
22
4-713:00-14:00
7.5
11
8-1014:00-17:00
5.0
22
4-717:00-18:00
6.0
9
8-1018:00-21:00
5.0
22
4-721:00-24:00
7.5
11
8-1024:00-27:00
5.0
22
4-727:00-28:00
6.0
9
8-1028:00-31:00
5.0
22
4-731:00-32:00
7.5
11
8-1032:00-35:00
5.0
22
4-735:00-36:00
6.0
9
8-1036:00-39:00
5.0
22
4-739:00-40:00
6.0
9
8-1040:00-45:00
4.0
20
1-3

*Calories burned calculations are based on a 130-pound woman**RPE = Rate of Perceived Exertion

Click here for a photo-free printable version of this workout to take to the gym.

Image Source: POPSUGAR Photography

It’s Belly-Shrinking Time! 40-Minute Sprinting and Walking Workout

Crunches not getting you the six-pack you want? You need heart-pumping cardio to burn calories and diminish your overall body fat, but more specifically, you need to do interval training, which is proven to target the fat around your belly. Here’s a simple workout that alternates between pushing yourself to the max with one-minute sprinting intervals and recovering with two-minute walking intervals. Aside from trimming down that tummy, sprinting will also increase your endurance and speed, as well as tone your booty and legs.

This workout is designed for running on a flat surface with no incline, so you can do it on a treadmill, track, or the open road. Feel free to adjust the speed of the sprinting and walking intervals as needed.

Time Speed (mph) Calories Burned

0:00-5:003.0 (20 min. per mile)175:00-6:007.5 (8 min. per mile)116:00-8:004.0 (15 min. per mile)88:00-9:007.5 (8 min. per mile)119:00-11:004.0 (15 min. per mile)811:00-12:007.5 (8 min. per mile)1112:00-14:004.0 (15 min. per mile)814:00-15:007.5 (8 min. per mile)1115:00-17:004.0 (15 min. per mile)817:00-18:007.5 (8 min. per mile)1118:00-20:004.0 (15 min. per mile)820:00-21:007.5 (8 min. per mile)1121:00-23:004.0 (15 min. per mile)823:00-24:007.5 (8 min. per mile)1124:00-26:004.0 (15 min. per mile)826:00-27:007.5 (8 min. per mile)1127:00-29:004.0 (15 min. per mile)829:00-30:007.5 (8 min. per mile)1130:00-32:004.0 (15 min. per mile)832:00-33:007.5 (8 min. per mile)1133:00-35:004.0 (15 min. per mile)835:00-36:007.5 (8 min. per mile)1136:00-41:003.0 (20 min. per mile)17

Total calories burned: 235

All calculations are based on a 130-pound woman.

Image Source: POPSUGAR Photography / Benjamin Stone

It’s Belly-Shrinking Time! 40-Minute Sprinting and Walking Workout

Crunches not getting you the six-pack you want? You need heart-pumping cardio to burn calories and diminish your overall body fat| but more specifically| you need to do interval training| which is proven to target the fat around your belly. Here’s a simple workout that alternates between pushing yourself to the max with one-minute sprinting intervals and recovering with two-minute walking intervals. Aside from trimming down that tummy| sprinting will also increase your endurance and speed| as well as tone your booty and legs.

This workout is designed for running on a flat surface with no incline| so you can do it on a treadmill| track| or the open road. Feel free to adjust the speed of the sprinting and walking intervals as needed.

Time Speed (mph) Calories Burned

0:00-5:003.0 (20 min. per mile)175:00-6:007.5 (8 min. per mile)116:00-8:004.0 (15 min. per mile)88:00-9:007.5 (8 min. per mile)119:00-11:004.0 (15 min. per mile)811:00-12:007.5 (8 min. per mile)1112:00-14:004.0 (15 min. per mile)814:00-15:007.5 (8 min. per mile)1115:00-17:004.0 (15 min. per mile)817:00-18:007.5 (8 min. per mile)1118:00-20:004.0 (15 min. per mile)820:00-21:007.5 (8 min. per mile)1121:00-23:004.0 (15 min. per mile)823:00-24:007.5 (8 min. per mile)1124:00-26:004.0 (15 min. per mile)826:00-27:007.5 (8 min. per mile)1127:00-29:004.0 (15 min. per mile)829:00-30:007.5 (8 min. per mile)1130:00-32:004.0 (15 min. per mile)832:00-33:007.5 (8 min. per mile)1133:00-35:004.0 (15 min. per mile)835:00-36:007.5 (8 min. per mile)1136:00-41:003.0 (20 min. per mile)17

Total calories burned: 235

All calculations are based on a 130-pound woman.

Image Source: POPSUGAR Photography / Benjamin Stone

Flat-Belly Challenge Day 8: Fat-Fighting Intervals and a Detox Smoothie

Ready, reset, go: our Flat-Belly Challenge has 21 days of belly-blasting workouts, tips, and recipes to help you start a new season on a fresh note. Day eight gets your fat melting with a 45-minute interval workout followed by a debloating avocado smoothie.

Treadmill Intervals

It’s time to step up your fat-blasting running workout with intervals! Get ready to burn some mega calories with this longer 45-minute workout. Set the incline to one percent to prevent shin splints, and as with all our workouts, feel free to increase or decrease speed, depending on your level of fitness. Just note that doing so will alter the amount of calories you burn. Click here for the easily printable PDF of this workout.

Detox Avocado Smoothie

Give yourself an energizing reboot while also debloating the belly with this vegan avocado smoothie. Made with fiber-rich avocado to keep things moving along, it’s also made with hydrating aloe vera juice and coconut water, as well as toxin-flushing lemon juice to help keep your digestive system feeling happy.

Image Sources: POPSUGAR Photography / Kat Borchart and POPSUGAR Photography / Leta Shy

Flat-Belly Challenge Day 8: Fat-Fighting Intervals and a Detox Smoothie

Ready| reset| go: our Flat-Belly Challenge has 21 days of belly-blasting workouts| tips| and recipes to help you start a new season on a fresh note. Day eight gets your fat melting with a 45-minute interval workout followed by a debloating avocado smoothie.

Treadmill Intervals

It’s time to step up your fat-blasting running workout with intervals! Get ready to burn some mega calories with this longer 45-minute workout. Set the incline to one percent to prevent shin splints| and as with all our workouts| feel free to increase or decrease speed| depending on your level of fitness. Just note that doing so will alter the amount of calories you burn. Click here for the easily printable PDF of this workout.

Detox Avocado Smoothie

Give yourself an energizing reboot while also debloating the belly with this vegan avocado smoothie. Made with fiber-rich avocado to keep things moving along| it’s also made with hydrating aloe vera juice and coconut water| as well as toxin-flushing lemon juice to help keep your digestive system feeling happy.

Image Sources: POPSUGAR Photography / Kat Borchart and POPSUGAR Photography / Leta Shy

Triple Threat: Three-Machine Cardio Circuit

Instead of spending your whole workout on a single piece of equipment, start machine-hopping around the gym. This triple-threat workout has you on the stationary bike for 15 minutes, then the elliptical, and finally ending on a powerful note with the treadmill. By keeping you on your toes, it leaves little chance of getting bored, but you can expect to build up some serious sweat.

Stationary Bike

Time RPM Resistance

00:00 – 05:0045Low05:00 – 10:00 75Medium10:00 – 12:0090Medium12:00 – 15:00 75Low

Elliptical

Time SPM Resistance

00:00 – 03:00130403:00 – 06:00140606:00 – 09:00140809:00 – 12:00130612:00 – 15:001305

Treadmill

Time Speed Incline

00:00 – 04:004.02.004:00 – 06:005.51.006:00 – 07:007.01.007:00 – 10:005.01.010:00 – 11:007.01.011:00 – 13:004.51.013:00 – 15:005.01.0

Click here for a printable version of this workout to bring to the gym!

Image Source: POPSUGAR Photography / Kat Borchart

Triple Threat: Three-Machine Cardio Circuit

Instead of spending your whole workout on a single piece of equipment| start machine-hopping around the gym. This triple-threat workout has you on the stationary bike for 15 minutes| then the elliptical| and finally ending on a powerful note with the treadmill. By keeping you on your toes| it leaves little chance of getting bored| but you can expect to build up some serious sweat.

Stationary Bike

Time RPM Resistance

00:00 – 05:0045Low05:00 – 10:00 75Medium10:00 – 12:0090Medium12:00 – 15:00 75Low

Elliptical

Time SPM Resistance

00:00 – 03:00130403:00 – 06:00140606:00 – 09:00140809:00 – 12:00130612:00 – 15:001305

Treadmill

Time Speed Incline

00:00 – 04:004.02.004:00 – 06:005.51.006:00 – 07:007.01.007:00 – 10:005.01.010:00 – 11:007.01.011:00 – 13:004.51.013:00 – 15:005.01.0

Click here for a printable version of this workout to bring to the gym!

Image Source: POPSUGAR Photography / Kat Borchart