If you’re looking for an effective exercise to help you shed belly fat and lose weight, look no further than the push-up.
Push-ups are a great exercise for weight loss because they utilize multiple muscle groups to help burn fat simultaneously. They are especially effective at helping you lose belly fat if you do them as part of a HIIT workout. Doing as many pushups as you can in 30 to 60 seconds is a great way to lose weight.
The key to losing weight with push-ups is to do them intensely, with good form, and with different variations of the exercise.
Mixing in things like push-up jacks, decline push-ups, incline push-ups, and spiderman push-ups will challenge your muscles in a different way every time, allowing you to burn more calories over time.
How to Lose Weight with Push-Ups
In order to lose weight with push-ups, start by putting together either an upper body workout routine or full body workout routine.
After a good warmup, pick a leg or back exercise to pair with the push-up and alternate the exercises.
First, do your standard leg or back exercise then go right into your push-ups.
Don’t just do a standard set of 10.
In order to lose weight with push-ups, you need to be doing as many as you can until you can’t do any more.
Make sure you do a full rep, keeping your elbows near your sides, core tight and grazing the ground with every lowering motion.
Do 4 sets of this.
Next pick a different leg or back exercise and a push-up variation such as a pike push-up or a clapping push-up.
Do 4 sets of this.
After this your chest and body should be fairly exhausted because of the HIIT routine you just put yourself through.
You can do this with any number of exercises. One should be a standard lift, the next can be any exercise you can do safely and with intensity over a period of time until failure.
Great exercises to use as your HIIT exercise to lose belly fat include push-ups, situps, cycling, rowing, swimming, jumping jacks, jumping rope, mountain climbers, butt kickers, high knees, air squats, plank jacks, and many others.
How Many Pushups a Day to Lose Weight?
There is not necessarily a number of push-ups you should be doing a day to lose weight. It’s more about how hard you push yourself during the duration of the push-ups set. If you are doing the push-ups in a fashion that wears you out and makes you breath hard and sweat, then you are doing a good job.
If your heart rate barely increases and you can still hold a conversation with someone after the push-ups, then they are not likely to have a weight loss effect.
Do Push-Ups Burn Fat in the Chest and Reduce Breast Size?
If you do your push-ups as part of a HIIT workout, then yes you will burn fat in the chest and you might see a reduction in breast size.
This area might not be the first place you lose the weight due to the fact that everyone’s body is different.
Some people lose weight in the hips first and others in their legs.
It all depends on your genetic makeup and where your body wants to get rid of the fat from beginning to end.
In doing push-ups, your chest muscles will begin to tone and tighten, giving you a cleaner more defined look.
What if I can’t do a push-up?
If you can’t do a standard push-up, do knee pushups. You can build your way up to a push-up over time. The stronger you get, the more likely you can switch over to a standard push-up and the different variations.
Strengthening your triceps will also help you do the push-up.
Add exercises like dips, triceps extensions, pike pushups, and skull crushers to build your triceps.
If you can’t do a push-up, you could also do a wall push up.
They are just as good as regular pushups and you can make it harder.
Summary: Are Push-Ups Good for Weight Loss?
Push-ups are a great way to lose weight if you do them as part of your HIIT workout. 3 sets of 10 won’t do much for weight loss so add some energy, intensity, and push-up variations and you will be well on your way on dropping weight and burning calories with your push-up routine. Remember to alternate with your favorite exercise, do full reps, and give it your all, every rep.