Here’s the truth. You are not going to burn off belly fat with crunches, sit ups or endless hours of monotonously pedaling the stationary bike while watching the news at the gym. But that should be great news since most people who want to lose weight and get lean hate doing exactly that!

Forget all the infomercial gadgets that promised to get you lean and fit in no time without every breaking a sweat. And there are no magic pills, either!

But don’t worry, that doesn’t mean all is lost! We’re going to reveal a killer, science-based flat stomach workout that targets that lower belly fat and forces the body to burn tons of calories, leaving you with a lean, flat sexy stomach.

And yes, you will do it in less time that you thought possible.

It doesn’t matter if you’ve hit a plateau, are just getting started and have a lot of weight to lose, or you want to finally get rid of that stubborn last five pounds!

We’re going to target that excess fat with interval training. But not just interval training, a very specific type of interval, the mini-interval.

Not the intervals you might do while running or pedaling the stationary bike, where you might go hard for a minute or two, before lessening the pace,

These are very short, very hard and intense intervals utilizing exercises like sprinting, body weight exercises, and kettle bell or dumbbell full body exercises.

These intervals are only going to last ten to thirty seconds in length, be very intense and have short recovery periods. These types of intervals work much better than endless crunches or even traditional cardio for a number of reasons.

A flat stomach isn’t just about calories and exercise. It’s also about fat fighting hormones like catecholamines! These hormones are part of the sympathetic nervous system, part of the fight or flight response and they force the release of free fatty acids into the bloodstream. In other words, they break up stubborn fat.

And these mini-intervals help release these hormones.

Several studies have also shown that multiple sprints lasting twenty to thirty seconds jack up growth hormone levels, the ultimate fat shredding hormone, while exercising and for two hours after the workout is completed.

Then there are studies that show this type of interval training also jacks up your calories burning for up to 48 hours after the workout, so your metabolism stays elevated all that time and you are burning more calories just by sitting around than if you had done crunches or traditional cardio.

If you haven’t been doing any intense training, don’t just jump into this flat stomach workout. Do a couple of weeks of traditional cardio for 30 to 45 minutes every day.

For two more weeks, move to the longer interval approach, where you pedal hard for a minute or two, and then go less intense for a minute or two. Keep your workouts in the twenty to thirty minute range.

Finally, you can start hitting the more intense min-intervals and start melting away body fat at a rapid pace.

Here’s a weekly training program. Perform each exercise for 30 seconds, then rest for 15 seconds. Repeat for the indicated number of rounds. Always warm up for at least 5 minutes first.

Here’s a sample warm up you can use.

2 minutes of foam rolling

Complete 2 easy rounds of the following:

• Bodyweight Squats : 10 repetitions
• Push Ups : 5 repetitions
• Mountain Climbers : 20 repetitions (10 per side)
• Arm Circles : 10 repetitions forward x 10 repetitions backward

Flat Stomach Workout

Perform each exercise for 30 seconds, then rest for 15 seconds. Repeat for the indicated number of rounds.

• Bodyweight Squats
• Push Ups
• Skater Hops
• Mountain Climbers
• Split Squats (Right Leg Forward)
• Split Squats (Left Leg Forward)
• Jumping Jacks
• Burpees

Complete two to four rounds depending on your fitness levels. Two rounds is a 12 minute workout. Four rounds is a 24 minute workout.

If you can complete all four rounds you are better off increasing the difficulty of the exercises than increasing the length of the workout.

For example you could do jump squats, tuck jumps or 180 degree jump squats instead of regular bodyweight squats. You could do jump lunges instead of the split squat or clap push ups instead of regular push ups.

This style of flat stomach workout is intense but it will give you far greater results that than doing ab exercises and aerobics classes every could. Give it a try!