Heart fat or intracardiac adipose tissue (ICAT) is a type of fat that is the accumulation of fat around the heart. This is different from subcutaneous or visceral fat which is generally accumulated under the skin or organs respectively.

Research has shown that having a high amount of heart fat can increase the risk of heart disease, stroke, and other cardiovascular complications.

Fortunately, there are many workout routines that can reduce heart fat and improve overall heart health. Here are some workouts that can help you on your journey from flab to fab!.

1. Aerobic Exercises

Aerobic exercises are any physical activity that increases heart rate and breathing. Examples include walking, swimming, cycling, and running. Aerobic exercises have been shown to help reduce heart fat by burning calories.

They work by improving the body’s ability to burn fat as fuel. This, in turn, helps to reduce the build-up of heart fat.

Research has shown that regular aerobic exercise can reduce heart fat by up to 31%. This can have a significant impact on overall heart health.

2. Strength Training

Strength training is another way to reduce heart fat. It works by building muscle, which in turn burns more calories. This helps to reduce overall body fat, including heart fat.

Examples of strength training exercises include weightlifting, push-ups, and sit-ups.

Studies have shown that strength training can reduce heart fat by up to 22%. It is important to note that you should combine strength training with aerobic exercise for best results.

3. High-Intensity Interval Training

High-Intensity Interval Training (HIIT) is a type of workout that alternates between short periods of intense exercise and less intense recovery periods.

HIIT workouts can be done with any type of exercise such as running, biking, swimming, or even bodyweight exercises like burpees. The high-intensity periods work to burn calories and reduce body fat, while the recovery periods allow the body to catch its breath.

Research has shown that HIIT can reduce heart fat by up to 34%. It is a quick and efficient way to get results, but it is also important to make sure you are doing the exercises correctly to avoid injury.

4. Yoga

Yoga is another workout that can help reduce heart fat. It is a low-impact workout that can help increase flexibility and reduce stress.

Studies have shown that stress can contribute to the build-up of heart fat, so reducing stress is an important factor in reducing heart fat.

Research has shown that regular yoga practice can reduce heart fat by up to 13%. It is important to make sure you are doing the exercises correctly and safely to avoid injury.

5. Cardio Kickboxing

Cardio Kickboxing is a high-energy workout that combines martial arts techniques with aerobic exercise. It works by burning calories and building strength.

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It is a great workout for reducing heart fat because it combines strength training and aerobic exercise.

Research has shown that Cardio Kickboxing can reduce heart fat by up to 27%. It is important to make sure you are doing the exercises correctly and safely to avoid injury.

6. Circuit Training

Circuit training is a type of workout that combines strength training with aerobic exercise. It works by alternating between high-intensity exercises and less intense recovery periods.

Circuit training can be done with any type of exercise and can be customized to your fitness level.

Research has shown that circuit training can reduce heart fat by up to 18%. It is important to make sure you are doing the exercises correctly and safely to avoid injury.

7. Dance Cardio

Dance Cardio is a fun and energetic workout that combines dance moves with aerobic exercise. It is a great workout for reducing heart fat because it combines cardiovascular exercise with strength training.

Examples of dance cardio workouts include Zumba, Jazzercise, and Hip Hop.

Research has shown that regular dance cardio practice can reduce heart fat by up to 26%. It is important to make sure you are doing the exercises correctly and safely to avoid injury.

8. Rowing

Rowing is a low-impact workout that provides a full-body workout. It works by burning calories and building strength. Rowing is a great workout for reducing heart fat because it combines cardiovascular exercise with strength training.

Research has shown that regular rowing can reduce heart fat by up to 14%. It is important to make sure you are using the correct form and technique to avoid injury.

9. Cycling

Cycling is a low-impact workout that can be done indoors or outdoors. It works by burning calories and building endurance. Cycling is a great workout for reducing heart fat because it is a low-impact exercise that can be done at your own pace.

Research has shown that regular cycling can reduce heart fat by up to 27%. It is important to make sure you are using the correct form and technique to avoid injury.

10. Swimming

Swimming is a low-impact workout that provides a full-body workout. It works by burning calories and building endurance. Swimming is a great workout for reducing heart fat because it is a low-impact exercise that can be done at your own pace.

Research has shown that regular swimming can reduce heart fat by up to 23%. It is important to make sure you are using the correct form and technique to avoid injury.

Conclusion

Reducing heart fat is an important step in improving overall heart health. By combining aerobic exercise, strength training, and other workouts, you can reduce heart fat and improve your overall health.

The workouts discussed above are just a few examples of workouts that can help reduce heart fat. It is important to find a workout routine that works for you and to speak with your healthcare provider before starting any new workout regimen.