If you want to lose belly fat faster, give up that daily jog and sprint instead, a new study found1. That's right—sprinting in short, 8-second bursts followed by a 12-second recovery phase for a total of 20 minutes, three times a week, helped men lose as much four pounds of belly fat in just 12 weeks.
The participants in the study used a stationary bike and saw a 2.6 pound increase in muscle mass in their legs and trunk. Aerobic exercise, such as long distance jogging, will typically not result in a gain of muscle mass. They also improved their aerobic power by 15 percent, and, most importantly, experienced a 17 percent reduction in fat stored around the liver, kidneys, and other internal organs. This is the type of fat associated with heart disease.