Ashima Sharda Mahindra • 01 Nov 2024
What Is The All 5-20-30 Method Of Weight Loss Designed To Maximise Belly Fat Burning?
The 5-20-30 method of weight loss is one such workout way that targets your belly fat, the most stubborn subcutaneous fat and visceral fat that takes the longest time to go away
Weight loss is a continuous process that needs a lot of dedication and hard work. Apart from diet, a consistent and regular exercise regime can help you get the desired weight. For that, you need to follow a workout approach that can maximize your fat-burning.
According to experts, the 5-20-30 method of weight loss is one such workout way that targets your belly fat – the most stubborn subcutaneous fat and visceral fat that takes the longest time to go away.
What is the 5-20-30 weight loss method?
According to experts, the 5-20-30 weight loss method around your belly is a form of interval training that focuses on mixing different intensities to optimize fat loss and overall fitness.
The numbers 5-20-30 represent the specific structure of the workout and refer to the duration and intensity of each segment. It entails lifting weights for 20 minutes and walking for 30 minutes five days a week. According to fitness experts, following this method consistently along with a good – balanced meal plan can help you lose weight quickly and for a longer time.
How does the 5-20-30 weight loss method work?
According to experts, the workout – which begins with a five-minute warm-up – must include light jogging, brisk walking, or even stationary cycling. It helps prepare your body for higher intensity by gradually increasing the heart rate and warming up the muscles.
After that, start with the most important part of the workout by doing interval training - the core part of the workout consisting of many 5-20-30 cycles, with every single cycle lasting at least 50-55 seconds:
- 30 seconds: Light exercise, like slow jogging or low-intensity cycling.
- 20 seconds: Moderate intensity, such as a faster jog or an increase in cycling speed.
- 5 seconds: High-intensity burst, like sprinting or cycling as fast as possible.
Repeat Cycles: The 5-20-30 interval can be repeated multiple times based on your fitness level. Beginners might start with 4-5 cycles, while advanced exercisers could do up to 10 cycles or more.
Cool-Down: Finish with a 5-minute cool-down to lower the heart rate and relax the muscles. This can involve light stretching or walking.
How does the 5-20-30 method benefit you?
A few important benefits of following this method for belly fat loss, include:
Efficient Fat Burning
Since the 5-20-30 method alternates between different intensities of workouts – it helps boost metabolism and increases your body’s ability to burn fat even when you finish exercising.
The high-intensity bursts specifically target stubborn belly fat.
Improved heart health
This training method helps enhance your heart health by increasing cardiovascular endurance and helping your body adapt to varied exertion levels without feeling drained out or tired.
Saves time
According to experts, since each workout interval lasts less than a minute, it can easily fit into your busy workout schedule.
Burns more calories
This workout method helps burn more calories due to varied workout intensities as your body uses stored fat as energy - crucial for targeting areas like the belly where fat accumulates.
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