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Best Workout To Reduce Belly Fat – When you make a purchase through a link on our site, we may earn an affiliate commission Here’s how it works
Losing belly fat is one of the most common fitness goals – who wouldn’t want washboard abs, right?
Best Workout To Reduce Belly Fat
In addition to being an aesthetic goal, losing belly fat is a great way to improve your overall health: Research (opens in new tab) has linked larger waist sizes to conditions like heart disease, diabetes and some cancers.
What Is The Best Exercise To Lose Belly Fat?
That said, doing hundreds of crunches every day won’t get you the abs of your dreams, and there aren’t any specific exercises that can target belly fat. Instead, losing weight from your midsection is all about eating better, limiting the number of calories you eat and increasing the number of calories you burn. Here’s what you need to know about body fat percentage, and how to calculate it
So, instead of spending hours at the gym doing sit-ups and crunches, it’s better to focus on exercises that include cardio and strength work as well as target your core. Not sure where to start? Here we found 10 best exercises to burn belly fat
We’ll get that out of the way first, because it only gets better from here Sure, you probably hate them, but burpees are a brilliant plyometric movement that targets your core, chest, shoulders, lats, triceps and quadriceps. They will also raise your heart rate and burn calories (Not a fan of burpees? Here’s a full-body exercise you can do instead.)
Start with your feet shoulder-width apart and lower into a squat position From a deep squat, place your hands on the floor under your feet and jump your feet back so you’re in a plank position, then do a push-up with one chest touching the floor. Raise your arms up into a plank, then jump with your feet under your chest Jump to your feet with your hands out and jump your arms in the air as you stand up Aim for 10 reps
Lose Belly Fat
Another one that looks easy on paper, but delivers a serious burn, the Russian twist targets your obliques and abdominal muscles. Since they require you to perform rotational movements, they are very beneficial for many athletes, including tennis and baseball players.
Begin sitting on the floor and press your sit bones into the floor Raise your feet so they’re off the floor and lean into a boat pose. Think about creating a V shape with your torso and legs and keep your back straight Extend your arms in front of you with fingers apart Using your abdominal muscles, twist your torso to the right, then back to center, then repeat on the left side. That is one representative Aim for 20 reps, 10 on each side To make the exercise harder, hold a dumbbell
How to do a Russian twist, and what happened when this author did 50 Russian twists a day for a week.
Another full-body exercise that combines cardio with strength training, the kettlebell swing targets most of the body’s major muscle groups. If you don’t have a kettlebell, a milk carton filled with water (and the cap screwed on securely!) or a dumbbell will work well.
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Begin standing with your feet shoulder-width apart, with the kettlebell on the floor in front of you Bending at the knees and hinging at the hips, bend forward to lift the kettlebell and pull it between the legs to create momentum. As you swing the kettlebell forward, drive your hips forward and think about squeezing your glutes to keep your back straight. Do not let the kettlebell lift above your head That is one representative For beginners, try and do 45 seconds of kettlebell swings, then rest for 15 seconds and repeat three times. If you are more advanced, take 15 seconds off and progress to 90 seconds
Looking for more kettlebell inspiration? Here are 5 of the best kettlebell exercises for beginners, plus a 25-minute kettlebell workout that will burn your entire body.
It won’t make you popular with your downstairs neighbors, and you’ll probably want to save that for working out at the gym, but a medicine ball slam is another exercise that combines cardio with strength. To perform this exercise, you will need a medicine ball and a resistance mat to avoid damaging the floor. Medicine ball slams work your shoulders, triceps, calves, back and core.
What does it say on the tin? Starting with feet shoulder-width apart, lift the medicine ball above your head with a slight bend in the knees. Bending at the waist and engaging your core muscles, throw the ball to the floor (aim about a foot in front of you to avoid injury). If you can, catch the ball on the way up and repeat If not, pick it up and return to the starting position Aim for three sets of five to 10 repetitions
Exercises To Lose Belly Fat And Tone Your Core
Another exercise that really burns calories fast is the jump jump You may not have done it since your PE class at school, but tuck jumps are an explosive, plyometric movement that helps increase your muscle strength as well as get your heart rate up.
Starting with feet slightly less than shoulder-width apart, bend your knees as if you’re dropping into a squat, then jump into the air, bringing your knees as high as you can to your chest. Keep your back straight, and try to land as softly as possible on the way down Try to do as much as you can Aim for 2-3 sets of 10-15 repetitions
Another one you may not have practiced since school, but jumping jacks are actually a great cardio exercise that you can do anywhere. As a plyometric workout, jumping jacks will raise your heart rate, torch calories and increase your stamina.
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Start standing with your legs and hands together Bend your knees and jump into the air As you jump, spread your legs shoulder-width apart and raise your arms above your head in a V shape. Return to starting position Aim for 10 to 20 reps and repeat 2-3 times
Belly Fat Burner Workout For Women
Running on a incline burns more fat than running on a flat, since you’re exerting more effort A study found that running at a 16-18% incline and running at a speed of 3mph burns 70% more fat than walking on a flat surface. Need inspiration? Find out what happened when we tried the viral TikTok 12-3-30 treadmill workout.
To avoid injury when walking on a treadmill at an incline, think about engaging your core as you walk and avoid leaning forward. Try and keep your streaks quick and short instead of overextending long streaks
This is another quick move that will torch through the calories Push-ups work the muscles of the lower leg, including the hamstrings and calves. If you’re not comfortable with the impact of jumping lunges, just do normal bodyweight lunges, but alternate between legs as quickly as possible. As you get stronger, work up to jumping lunges, even if you only manage one or two on each side.
With your feet shoulder-width apart, step your left leg forward, keeping your core and arms by your side. Shift your weight forward as you lower your right knee to the floor Jump quickly, switching your leg position in the air, so your right leg lunges forward and your left knee lunges toward the ground. To help maintain your balance, swing your arms in the air as you jump Aim for 5 to 10 reps on each leg
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Like the bodyweight squat, a jumping squat will target your glutes, hamstrings, quads and hips, but it will raise your heart rate through the roof and help you burn more calories. If you’re concerned about the impact on your knees, you can definitely opt for regular squats but move through as many repetitions as possible to get your heart rate up.
With your feet shoulder-width apart, drop your hips back and down, so you’re in a squatting position. Use your arms to propel yourself up as you jump out of the squat As your feet hit the ground, immediately drop back down Your thighs should start burning very quickly Aim for 10 to 15 reps
Another brilliant core exercise that will raise your heart rate and tone your shoulders, hamstrings, and quads is mountain climbing. Think about going through as many of these as possible to really burn calories and work the abdominal muscles
Start in a plank position and think about pulling your core as tight as possible while tucking your belly button toward your spine. Bend your left knee towards your chest as if you are trying to touch it to your left elbow Return your leg to its starting position and bring your right knee into your chest Repeat Aim for three repetitions of 10 reps on each side
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Looking for more workout inspiration?
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