8 Best Ways to Get 6-Pack Fast 🐺

High intensity internal training, or HIIT, is a form of exercise that involves alternating between intense bursts of activity and short recovery periods. HIIT keeps your heart rate up and increases fat burning.

Adding HIIT into your routine can boost weight loss and make it even easier to get six-pack abs.

One study showed that young men who performed HIIT training for 20 minutes three times per week lost an average of 4.4 pounds (2 kg) and saw a 17% decrease in belly fat over a 12-week period.

Similarly, another study found that 17 women who did HIIT twice per week for 16 weeks had an 8% decrease in total belly fat.

One of the simplest ways to try HIIT at home is to switch between walking and sprinting for 20–30 seconds at a time.

You can also try alternating between high-intensity exercises like jumping jacks, mountain climbers and bur-pees with a short break in between.

5. Stay Hydrated

Water is absolutely crucial to just about every aspect of health. It plays a role in everything from waste removal to temperature regulation.

Staying well-hydrated may also help bump up your metabolize, burn extra belly fat and make it easier to get a set of six-pack abs.

In fact, one study found that drinking 500 milliliters of water temporarily increased energy expenditure by 24% for up to 60 minutes after eating.

Other research shows that drinking water may also reduce your appetite and increase weight loss.

One study with 48 middle-aged and older adults found that people who drank water before each meal lost 44% more weight over a 12-week period than those who didn’t.

Water requirements can vary based on a variety of factors, including age, body weight and activity level.

However, most research recommends drinking around 1–2 liters (34–68 ounces) of water per day to stay well-hydrated.

Processed foods like chips, cookies, crackers and convenience foods are typically high in calories, carbs, fat and sodium.

Not only that, these foods are typically low in key nutrients such as fiber, protein, vitamins and minerals.

Nixing these unhealthy junk food from your diet and swapping them for whole foods can increase weight loss, reduce belly fat and help you achieve a set of six-pack abs.

This is because it takes more energy to digest whole foods rich in protein and fiber, which can burn more calories and keep your metabolism up.

The nutrients in whole foods, like protein and fiber, also keep you feeling fuller to curb cravings and aid in weight loss.

Fruits, vegetables, whole grains and legumes are all nutritious alternatives to prepackaged convenience items like frozen meals, baked goods and salty snacks.

7. Cut Back on Refined Carbs

Cutting back on your consumption of refined carbohydrates can help you lose extra fat and gain six-pack abs.

Refined carbs lose most of their vitamins, minerals and fiber during processing, resulting in a final product that is low in nutritional value.

Eating lots of refined carbs can cause spikes and crashes in blood sugar levels, which can lead to increased hunger and food intake.

Eating plenty of whole grains, on the other hand, has been linked to a reduced waist circumference and lower body weight.

In fact, one study found that people who ate a high amount of refined grains tended to have a higher amount of belly fat compared to those who ate more whole grains.

Swap out refined carbs from foods like pastries, pastas and processed foods and instead enjoy whole grains such as brown rice, barley, bulgur and couscous to help support satiety and burn belly fat.

8. Fill up on Fiber

Adding more high fiber foods into your diet is one of the simplest methods for increasing weight loss and achieving six-pack abs.

Soluble fiber moves through the gastrointestinal tract undigested and can help slow the emptying of the stomach to make you feel fuller for long.

In fact, one review found that increasing fiber intake by 14 grams per day was linked to a 10% decrease in calorie intake and 4.2 pounds (1.9 kg) of weight loss.

Research shows that getting enough fiber in your diet may also prevent weight gain and fat accumulation.

One study showed that for each 10-gram increase of soluble fiber taken daily, participants lost 3.7% of belly fat over five years without making any other modifications in terms of diet or exercise.

Fruits, vegetables, whole grains, nuts and seeds are just a few healthy, high-fiber foods that you can add to your diet to help burn belly fat.

Bottom Line 

There’s much more to getting six-pack abs than simply doing a few crunches or planks each day.

Instead, it requires following a healthy diet and maintaining an active lifestyle to help achieve your goals.

Making a few simple switches in your daily routine can get you a set of six-pack abs and improve your health at the same time! 

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