Nov 09, 2024
How the 5-20-30 method targets belly fat and boosts fitness
Siddhartha JanaThe 5-20-30 method involves lifting weights for 20 minutes and walking for 30 minutes five days a week, combined with a healthy meal plan, to effectively reduce belly fat.
Source: Canva
A sample workout includes circuit training for the upper body, lower body exercises, and core and cardio routines on alternate days.
Source: Canva
Belly fat, particularly visceral fat surrounding internal organs, increases the risk of various health conditions like high blood pressure, diabetes, heart disease, and stroke.
Source: Canva
The 5-20-30 method is a form of high-intensity interval training (HIIT) that maximizes fat burning, particularly around the abdomen, by alternating between different exercise intensities.
Source: Canva
HIIT, by engaging fast-twitch muscle fibres and stimulating growth hormones, helps burn calories and target stubborn belly fat more effectively than steady-state cardio.
Source: Canva
This approach is time-efficient, with workouts lasting only 10-15 minutes, making it suitable for busy schedules.
Source: Canva
A healthy diet that complements the 5-20-30 method should include plant-based foods, lean proteins, and moderate healthy fats while limiting processed foods and saturated fats.
Source: Canva
While effective for many, the method may not work for everyone, especially those with conditions like diabetes, PCOS, or thyroid issues, and consulting a doctor is advised if belly fat persists despite a healthy lifestyle.
Source: Canva
The perfect 1-hour daily workout for fitness: Cardio, strength, and flexibility