15 Excellent Exercises to Burn Belly Fat
These exercises will target every inch of your core and then some.
When many people think of losing weight, one of the first things that comes to mind is getting a totally toned and, if we really achieve our goals, those sought after 6-pack abs. After all, who doesn't want to be able to slip into a pair of jeans without worrying about what might be squeezing out just above the belt line?
On a more serious note, losing belly fat is a surefire way to improve your health. Research links a larger waist size to heart disease, diabetes, and even some cancers. That being said, the tough news is doing hundreds of crunches every day isn't the best way to lose belly fat. In fact, exercises that promote spot reduction just don't exist.
Spot reduction isn’t a viable approach to losing belly fat but there are some great core-focused exercises that will torch fat all over the body, resulting in a strong and more chiseled core.
Performing a variety of exercises that combine cardio, strength, and core work will ultimately help you reduce body fat. Combining muscle growth with calorie burn will help two-fold; increased muscle mass will increase your metabolic rate so you burn more calories throughout the day and increased caloric burn during hi-intensity exercises will melt the fat away, with the added benefit of strengthening your heart and improving your body’s circulatory system as well.
So here are 15 excellent exercises and workouts to lose belly fat:
This exercise works your core, as well as your chest, shoulders, lats, triceps and quads. Since burpees involve explosive plyometric movement, they'll get your heart pumping too.
How to do burpees: Stand with your feet shoulder-distance apart and send your hips back as you lower your body toward the ground in a low squat. Then, place your hands right outside of your feet and hop your feet back, allowing your chest to touch the floor. Push your hands against the floor to lift your body up into a plank and then jump your feet just outside of your hands. With your weight in your heels, jump explosively into the air with your arms overhead.
2) Mountain Climbers
Like burpees, this is a great exercise because it works your core, in addition to a slew of other muscles throughout your body.
How to do mountain climbers: Get into a high-plank position with your wrists directly under your shoulders. Keep your core tight, drawing your belly button in toward your spine. Drive your right knee toward your chest and then bring it back to plank. Then, drive your left knee toward your chest and bring it back. Continue to alternate sides.
3) Turkish Get-Up
The Turkish-getup is a 200-year-old total-body exercise that involves using a kettlebell. While it is slightly complicated, the total-body conditioning move is seriously effective for blasting belly fat.
How to do a Turkish get-up: Holding one kettlebell by the handle with both hands, lie on your side in a fetal position. Roll onto your back and press the kettlebell up toward the ceiling with both hands until the weight is stable on one loaded side. Release your free arm and free leg to a 45-degree angle with your palm facing down. Slide the heel of the loaded side closer to your butt to firmly grip the floor.
Pushing through the foot on the floor, punch the kettlebell up with the loaded arm and roll onto your free forearm. Don't shrug your shoulder toward your ear with the supporting side. Be sure to keep your chest wide open. Straighten the elbow on the ground and lift yourself up to a seated position. Weave your front leg through to the back. To protect your knees, your shin on the back leg should be perpendicular to your shin on the front leg.
Perfectly align your arms: wrist over elbow, shoulder over elbow over wrist. Raise your torso to make your upper body erect. Swivel your back knee so that your back shin is parallel with your front shin. Get a grip on the floor with your back toes, then take a deep breath, and stand up.
4) Medicine Ball Burpees
Consider adding a medicine ball to your burpee to increase the intensity of the exercise and boost your metabolism—all while building a sleek set of six-pack abs.
How to do medicine ball burpees: Standing with your feet shoulder-distance apart, hold a medicine ball with both hands. Extend the ball up overhead, then slam the ball down on the ground as hard as you can, hinging over and sitting your butt back as you slam. As you hinge over, bend your knees. Place your hands on the ground outside of your feet and jump back into a high-plank position. Keep your body in a straight line. Then, jump your feet back towards the outsides of your hands so that you are squatting. Pick up the ball and press it overhead, extending your body and standing tall.
The sprawl is basically a burpee on steroids-a full body exercise that works as many muscles as possible and burns calories while shaping and toning upper- and lower-body, especially your abs. It takes the traditional burpee to the next level by having you touch your chest to the ground, then push-up to plank as you continue the move.
How to do a sprawl: Standing with your feet shoulder-distance apart, squat down and place your hands on the ground. Jump your feet back to a plank and lower your body to touch the ground. Push yourself up to a plank and then jump your feet outside of your hands into a squat. Stand back up. That’s one rep. If you want to burn even more calories, add a jump between each sprawl.
6) Side-to-Side Medicine Ball Slams
Medicine ball slams are a dynamic, explosive, and highly metabolic exercise that does not simply target one muscle group. On the surface, the obliques, hamstrings, quads, biceps, and shoulders are the primary movers of this exercise. As time goes on and fatigue sets in, nearly every other muscle in the body, in one way or another, may become involved as a secondary mover which makes this a total gut blaster. Doing side-to-side ball slams versus overhead slams incorporates more oblique ab work.
How to do lateral medicine ball slams: Stand with your feet about shoulder-width apart with the medicine ball on one side. Pick up the ball and simply rotate your body as you slam the ball a few inches away from your pinky toe. Make sure to pivot your feet and bend the back knee as you come into a split squat position to catch the ball on one bounce. Alternate sides. Make sure you tighten your core as you bring the ball overhead and to the side.
7) Overhead Medicine Ball Slams
Overhead medicine ball slams strengthen your core as it works against gravity. This exercise also tests your endurance, getting your heart rate up each time you pick the ball up and bring it overhead. To get the most out of this exercise, be sure to use a heavy weighted ball.
How to do overhead medicine ball slams: Standing tall with your feet hip-width apart, hold a medicine ball with both hands. Reach both arms overhead, fully extending your body. Slam the ball forward and down toward the ground. Extend your arms toward the ground as you slam and don’t be afraid to bend your knees as you hinge over. Squat to pick the ball up and then stand back up.
8) Russian Twists
The Russian twist is a core exercise that improves oblique strength and definition. The move, typically performed with a medicine ball or plate, involves rotating your torso from side to side while holding a sit-up position with your feet off the ground.
How to do Russian twists: Sit up tall on the floor with your knees bent and feet off the ground. Hold a medicine ball with your hands at chest height. Lean backward with a long, tall spine, holding your torso at a 45-degree angle and keeping your arms a few inches away from your chest. From here, turn your torso to the right, pause and squeeze your right oblique muscles, then turn your torso to the left and pause to squeeze your left oblique muscles. The movement should come from your ribs and not your arms.
9) BOSU Ball Planks
You know that your cardio sessions are crucial when it comes to burning the layer of fat sitting on top of your abdominal muscles. But it's still important to work those abs even as you're trying to shed fat. So how do you do that? Holding plank on a BOSU ball.
It's more challenging than a normal plank where your hands are on the floor, because the BOSU tests your balance. When your body tries to find control as your balance is challenged, your abs, obliques, and deep transverse abdominal muscles are activated. Strengthening these core muscles also helps increase your metabolism, ultimately helping you to burn more calories and fat.
How to do BOSU ball planks: Flip a BOSU ball on its rubber side and hold onto the edges of the flat surface with both hands, about shoulder-distance apart. Hold the plank for 30 to 45 seconds, increasing the time as you get stronger.
10) Running on an Incline
Running at an incline rather than on a flat surface has been shown to increase total calorie burn by as much as 50 percent. Whether you're outside on a hill or at the gym on an inclined treadmill, start out walking for five to 10 minutes. Check your heart rate and you should note that it elevates pretty quickly as you pick up your pace.
Try this treadmill workout: Walk or jog on an incline for five to 10 minutes. Maintain a jog for another five to 10 minutes, then pick your pace up again and start running. It doesn't have to be an all-out sprint but you should be working hard enough that you can't carry a conversation. Spend five minutes running, then drop your pace back down to a jog. Continue alternating with five to 10 minutes of jogging and five to 10 minutes of running for 30 to 45 minutes.
11) Rowing Machine
Many of you may not have access to open water, but that doesn't mean you can't weave this fat-blasting cardio workout into your exercise routine. Not only does using a rowing machine get your heart rate way up, which helps you blast calories and burn fat, but it also works muscles in your legs, core, arms, shoulders, and back.
Try this 4-minute rowing circuit: Begin with 20 seconds of rowing followed by 10 seconds of rest. Look at how many meters you traveled in that time. (Don't get off the rowing machine or even let go of the handle when you rest.) Repeat this eight times, trying to beat your distance each time. When you're finished with this four-minute circuit, row a fast 500 meters and note how long it takes you. That's the number you'll want to match or beat during your next rowing session.
While the old thinking was that steady-state cardio sessions were best for burning fat, we now know that short and intense bursts of fast-paced cardio is much more effective. Try doing intervals that alternate between exercises that work different muscle groups.
Try this HIIT workout: After a 10-minute warm-up, spend 30 seconds doing as many reps as possible of squats, push-ups, kettlebell swings, or single-arm rows. Then, rest for 30 seconds and do a different exercise for another 30 seconds. Continue for 10 rounds. Choose any of your favorite exercises—just make sure you alternate between exercises that work different muscle groups, which will help certain muscles recover while you work others. It will also force your blood to flow to different muscle groups which will aid in adding that “pump” to your workouts!
13) Strength Training
If you've been lifting moderately heavy weights but are still looking to drop belly fat, it's time to pick up the intensity by using heavier weights and cutting down on rest time between reps. Lifting heavy is where you see more of an afterburn effect. Your body continues to burn calories even after you are done working out. Just be sure that your technique doesn't suffer as you increase your weight, which can lead to injury- so concentrate on FORM. If you're new to strength training, this 15-minute total-body workout is a great place to start.
It’s not the first exercise that comes to mind but simply walking can go a long way toward helping you shed belly fat. Start with a modest course and gradually build as your workouts progress.
Believe it or not, 45 to 60 minutes of brisk walking every day can do wonders for your metabolism plus, it ensures that you don't over-train, which can lead to an over-production of cortisol—a stress hormone that's been shown to contribute to belly fat."
If your walking workout helps you unwind after a stressful day or work through emotions that might otherwise stress you out, there's a chance it'll help you lower cortisol levels, which in turn can keep belly fat in check. Brisk walking is also an effective way to drop pounds—including the belly fat that's hiding your abdominal muscles. One hour of rapid walking a day can lead to one pound of fat loss a week.