All about the 5-20-30 method designed to ‘maximise (belly) fat burning’

He also gave a sample workout plan:

Day 1 and 4

20-minute circuit training
Set the timer for 30 of work:15 rest.
Upper body, pick 1 exercise per body part.
Chest – push-ups
Back – dumbbell row
Shoulder –  shoulder press
Tricep Dumbbell kickbacks
Bicep. – bicep curls

Day 2 and 5

Lower body
Pick five exercises for legs
1. squats
2. Walking lunges
3. Side lunges
4. Single-leg bridge
5. Single-leg bridge

Do you do squats? (Source: Getty Images/Thinkstock)

Day 3 core and cardio

A circuit example.
1. Crunch
2. Bicycle
3. Plank
4. Side plank
5. Side plank

Is it effective?

Stating the rise in cases of obesity and belly fat, especially in urban areas, Dr Kapil Kumar Kursiwal, senior consultant, GI surgery, GI oncology, bariatric and minimal access surgery, Dharamshila Narayana Hospital, Delhi, blamed a sedentary lifestyle, alcohol consumption, and processed and high-calorie foods. “The problem with belly fat is that it is not limited to the skin but also surrounds internal organs, causing visceral obesity,” said Dr Kursiwal.

Irrespective of the person’s body weight, Dr Kursiwal said that having a large amount of belly fat increases the risk of high blood pressure, sleep apnea, high blood sugar and diabetes, fatty liver, increased amount of fat in the blood (dyslipidemia), heart disease, certain cancers, and stroke.

As such, the 5-20-30 method for belly fat loss is a high-intensity interval training (HIIT) strategy designed to “maximise fat burning”, particularly around the abdomen, said Dr Kursiwal.

Method explained

It involves five rounds of intervals, each consisting of 30 seconds of low-intensity exercise (like jogging or fast walking), 20 seconds of moderate-intensity exercise (such as running or cycling), and 5 seconds of high-intensity bursts (like sprinting).

Dr Kursiwal noted that this mix of intensities helps in improving metabolic rates and keeps the body burning calories long after the workout is finished. “Unlike steady-state cardio, HIIT targets stubborn belly fat by engaging fast-twitch muscle fibers and stimulating growth hormones, both of which contribute to fat loss,” said Dr Kursiwal.

This method is efficient for those with a busy schedule, as the entire workout lasts around 10-15 minutes.

It’s important to pair this exercise with a healthy diet which involves

*Focus on plant-based foods like fruits, vegetables, and whole grains.
*Choose lean sources of protein like fish and low-fat dairy products.
*Limit processed meats, as well as the saturated fat found in meat and high-fat dairy products, such as cheese and butter.
*Choosing moderate monounsaturated (MUFA) and polyunsaturated fats (PUFA). They are found in fish, nuts, and certain vegetable oils.

Over time, the 5-20-30 approach can help in trimming waistlines and improving overall fitness without spending hours in the gym.

Dr Kursiwal said this technique has gained popularity because it provides a structured, time-efficient, and highly effective way to target belly fat.

However, it becomes crucial to understand while this method may work wonders for some, it may not be as beneficial for others. “There might be various factors and medical conditions such as diabetes, PCOS (polycystic ovary syndrome), and thyroid can contribute to belly fat. So, consider consulting a doctor if you cannot lose weight even after having a clean diet and a physically active lifestyle,” said Dr Pushkar Shirkarkhane, internal medicine expert, Lilavati Hospital Mumbai.

DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.

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