15/06/2026 10:45 - Salud
Persona adulta realizando ejercicio de alta intensidad en un gimnatio moderno y luminoso, con ropa deportiva, enfocado en entrenamiento funcional para perder grasa abdominal
Walking offers numerous benefits for physical and mental health, but when it comes to eliminating abdominal fat in people over 50, experts agree that High-Intensity Interval Training (HIIT) is significantly more effective.
HIIT works by rapidly elevating your heart rate and keeping your body in a high-energy expenditure state even after the session ends. This process, known as EPOC (Excess Post-exercise Oxygen Consumption) or the "afterburn effect," causes your body to continue burning calories for hours while at rest.
Visceral fat accumulates in the abdominal area and is closely linked to stress, poor nutrition, and a prolonged sedentary lifestyle. This type of tissue responds to hormones like cortisol and insulin, and tends to mobilize only when the body maintains a consistent energy deficit.
After age 50, metabolism slows down and natural muscle mass loss makes eliminating this fat more challenging. HIIT contributes to increasing lean muscle mass, which raises your basal caloric expenditure even at rest. The more muscle mass developed, the greater the energy your body consumes throughout the day.
Key Insight: Visceral fat surrounds internal organs and poses greater health risks than subcutaneous fat, increasing risk of heart disease, type 2 diabetes, and metabolic disorders.
HIIT structure involves alternating periods of maximum effort with active recovery. The most common training includes short cycles repeated several times during 20-30 minute sessions.
An 8-week study compared two groups:
| Group | Results |
|---|---|
| Conventional gym (4 days/week) | Total body fat reduction |
| HIIT + gym | -2.2 cm waist -2.2% visceral fat |
The HIIT group also significantly improved their cardiorespiratory capacity.
A 10-minute HIIT routine for eliminating abdominal fat:
Works the entire body, especially the core. Start in high plank, lower to low plank on elbows, return to starting position with control.
Classic exercise that elevates heart rate. From high plank, alternate driving knees toward chest at high speed.
Complete exercise: standing, drop to plank with jump, perform push-up, return to starting position with another jump. Adaptable by fitness level.
From plank position, perform jumps opening and closing legs. Activates shoulders, abdomen, and legs.
Seated with slight backward lean, rotate torso side to side touching the floor. Weight can be added for greater intensity.
From lunge position, jump switching legs in mid-air and land in opposite stance alternately.
Combine HIIT with regular exercise, 2-4 weekly sessions
Moderate caloric deficit and balanced diet
Approximately 8 hours of quality sleep
Expected Timeline: Between 4-6 weeks of consistency to notice reduction in abdominal circumference.
Sources: OKDiario | Results may vary per individual. Consult a healthcare professional before starting any exercise program.
Alfredo S. Quiroga
