10 Best Exercises to Lose Belly Fat Fast (At-Home Workout)

In more than 20 years as a personal trainer, I’ve put together a range of exercises for different fitness levels. These are my coaching picks for practical full-body training. Below you’ll find 10 movements, my trainer tips, and three workout options. Start with exercises you can perform with good form, then build up the intensity as your strength and conditioning improve.

10 Best Exercises to Lose Belly Fat

You don’t need to do all 10 in one workout. Use this table to choose movements that fit your equipment and experience, then follow one of the workout plans below.

01

Dumbbell Burpee Press

DifficultyAdvanced

Equipment2 hex dumbbells

Easier optionStep-back squat thrust, no weights

Exercise Demo

Why It Works

This one combines a burpee with an overhead press for a demanding full-body move. Your legs drive the lift while your shoulders and core help control the weights. Get the sequence down before adding speed.

How to Do It

1. 1
   Stand holding a dumbbell in each hand. Squat down and place them on the floor under your shoulders.
2. 2
   Brace your core and jump your feet back into a straight-body plank.
3. 3
   Jump your feet forward, landing outside your hands with your hips lowered into a squat.
4. 4
   Stand using your legs and bring the dumbbells to your shoulders. Press overhead without arching your lower back.
5. 5
   Lower the weights under control and repeat.

Trainer Josh Tips

• Drive from the ground: Let your legs and hips power the movement into the press.
• Keep the weights close: Bring the dumbbells up alongside your body.
• Land before you lift: Plant your whole foot and lower your hips before standing.

Common Mistakes to Avoid

• Letting your hips sag in the plank or rounding your back as you stand.
• Leaving your hips high and trying to lift with straight legs.
• Bending your wrists backward during the press. Keep them stacked under the weights.

02

Kettlebell Swings

DifficultyIntermediate

EquipmentKettlebell

Easier optionKettlebell deadlift

Exercise Demo

Why It Works

Swings train hip power and get your heart rate up without running. Your glutes and hamstrings drive the bell; your core keeps your trunk steady. Master the hip hinge before picking up the pace.

How to Do It

1. 1
   Stand with your feet about hip-to-shoulder-width apart, holding the kettlebell in both hands.
2. 2
   Soften your knees and push your hips back, guiding the bell between your legs with a neutral spine.
3. 3
   Drive your hips forward to stand tall and let that momentum swing the bell to about chest height.
4. 4
   Keep a firm grip and let your arms guide the bell. Squeeze your glutes at the top without leaning back.
5. 5
   As the bell returns, hinge again and guide it between your legs for the next rep.

Trainer Josh Tips

• Hike it back: Think of hiking a football between your legs. Guide the return close to your body.
• Stay grounded: Keep your feet planted instead of rocking onto your toes.
• Your hips supply the power: Think of your torso as a stable lever and your hips as the engine.

Common Mistakes to Avoid

• Turning the movement into an up-and-down squat instead of a hip hinge.
• Lifting the bell with your shoulders. Your arms guide it; your hips drive it.
• Rounding your lower back on the return or arching it at the top.

03

Squat Thrusts

DifficultyIntermediate

EquipmentNone

Easier optionStep back one foot at a time

Exercise Demo

Why It Works

Squat thrusts keep the floor-to-plank portion of a burpee and leave out the push-up and standing jump. They’re a simple bodyweight conditioning option, but your plank still needs to stay solid as you get tired.

How to Do It

1. 1
   Crouch down and place your hands flat on the floor under your shoulders.
2. 2
   Brace your core and jump your feet back into a plank, landing softly.
3. 3
   Keep your head, hips, and heels aligned.
4. 4
   Jump your feet back toward your hands to return to the crouch, then repeat.

Trainer Josh Tips

• Earn your speed: Work through each phase slowly until your alignment stays consistent.
• Race the clock carefully: Once your form is solid, count clean reps in a timed interval. Stop the set when your form slips.

Common Mistakes to Avoid

• Letting your hips sag when your feet land behind you.
• Forcing your feet too far forward and excessively rounding your lower back.

04

Dumbbell High Cross Punches

DifficultyIntermediate

Equipment2 light dumbbells

Easier optionControlled punches without weights

Exercise Demo

Why It Works

High cross punches work your shoulders while your core resists twisting. Keep the weights light enough to control both the punch and the return. This is a controlled conditioning drill, not a test of how much you can throw.

How to Do It

1. 1
   Stand with your feet shoulder-width apart and hold light dumbbells at shoulder height, palms facing inward.
2. 2
   Brace your core and keep your feet planted.
3. 3
   Press your right hand upward and across your body toward the outside of your left shoulder.
4. 4
   Return it under control, then repeat with your left arm. Alternate without jerking the weights.

Trainer Josh Tips

• Keep your base still: This version uses planted feet rather than a pivot, so keep the range small enough to control your torso.
• Control the return: Bring each dumbbell back to your shoulder instead of letting it drop.

Common Mistakes to Avoid

• Throwing the weights with uncontrolled momentum.
• Using dumbbells so heavy that you have to twist or lean to finish the rep.

05

Incline Sprints

DifficultyAdvanced

EquipmentHill or treadmill

Easier optionBrisk incline walking

Exercise Demo

Why It Works

Uphill intervals are a demanding cardio option for experienced runners. For these circuits, use a controlled hard effort rather than an all-out sprint. Choose a slope and pace that let you keep your stride controlled. If you’re building your fitness, start with brisk incline walking and progress from there.

How to Do It

1. 1
   Warm up with 5–10 minutes of easy walking or jogging. On a treadmill, attach the safety clip and follow the machine’s starting instructions.
2. 2
   Begin at a comfortable pace, then gradually increase speed and incline to a challenging effort you can control.
3. 3
   Run a short interval with relaxed shoulders, a steady head, and a slight whole-body lean.
4. 4
   Reduce the speed to an easy walk for recovery. Allow enough time for your breathing and form to recover before repeating.
5. 5
   Cool down afterward. Stop the belt completely before stepping off; don’t jump onto or off a fast-moving belt.

Trainer Josh Tips

• Use your arms: Drive your elbows back in rhythm with your legs.
• Keep the effort controlled: Choose a speed that lets you run smoothly. Take the recovery you need before the next interval.
• Keep your head neutral: Look ahead with your head in line with your spine.

Common Mistakes to Avoid

• Bending at the waist or reaching forward with exaggerated strides.
• Choosing an incline or speed that makes you grab the rails or lose your natural gait.
• Rushing the recovery and starting the next interval with poor form.

06

Cross-Body Mountain Climbers

DifficultyIntermediate

EquipmentNone

Easier optionSlow knee drives, hands on a sturdy bench

Exercise Demo

Why It Works

Think of this as a moving plank. Bringing each knee toward the opposite elbow adds a cross-body challenge while your shoulders and core support you. Start slowly—the goal is control before speed.

How to Do It

1. 1
   Start in a high plank with your hands under your shoulders and your body in a straight line.
2. 2
   Brace your core and bring your right knee toward your left elbow without forcing contact.
3. 3
   Return the right foot, then bring your left knee toward your right elbow.
4. 4
   Keep alternating while your upper body stays steady.

Trainer Josh Tips

• Control first: Increase your pace only when you can keep the same form.
• Finish each rep: Extend your leg back into the plank before switching sides.
• Watch your head position: Look slightly ahead of your hands without craning your neck.
• Raise your hands: Use a sturdy bench to reduce the load if the floor version is too demanding.

Common Mistakes to Avoid

• Piking your hips up or letting your lower back sag.
• Rocking backward or tucking your pelvis just to touch your knee to your elbow.
• Bending your arms and letting your shoulders drift away from your hands.

07

Dumbbell Clean and Press

DifficultyAdvanced

Equipment2 dumbbells

Easier optionLight dumbbell overhead press

Exercise Demo

Why It Works

This hang clean and press starts with the weights around knee height and links a powerful hip drive with an overhead lift. It’s a more technical option, so learn the clean and the press separately with light weights before putting them together.

How to Do It

1. 1
   Stand with your feet shoulder-width apart and dumbbells at your sides. Hinge at your hips with soft knees and a neutral spine, lowering the weights toward knee height.
2. 2
   Drive through your feet and extend your hips and knees, keeping the dumbbells close as they rise.
3. 3
   Bend your knees into a shallow squat and bring your elbows under the weights to catch them at your shoulders.
4. 4
   Stand tall, brace your core, and press overhead without leaning backward. A small knee dip can help if you’re using the push-press variation.
5. 5
   Pause with control, then lower the weights to your shoulders and back to your sides.

Trainer Josh Tips

• Own the catch: Bring the weights to a controlled stop on your shoulders before pressing.
• Set your rack: Keep your chest lifted, trunk braced, and elbows positioned to support the dumbbells.
• Use your legs: Your lower body starts the lift; your arms guide the weights into place.

Common Mistakes to Avoid

• Curling the dumbbells in a wide arc instead of keeping them close.
• Pulling with your arms before finishing the hip drive.
• Catching the weights in an unstable position or rounding your back during the hinge.

08

Goblet Squats

DifficultyBeginner–intermediate

EquipmentDumbbell or kettlebell

Easier optionBodyweight squat to a chair

Exercise Demo

Why It Works

Goblet squats build leg strength while the weight at your chest challenges your trunk to stay upright. They’re a useful way to practice the squat pattern before moving on to more complex lifts.

How to Do It

1. 1
   Stand about shoulder-width apart with your toes turned slightly outward. Hold a kettlebell by its horns or a dumbbell securely at your chest.
2. 2
   Brace your core and bend your hips and knees to lower into a squat, keeping the weight close.
3. 3
   Let your knees track in line with your toes. Go only as deep as you can comfortably control with your feet planted and spine neutral.
4. 4
   Push through your feet to stand, exhaling as you rise.

Trainer Josh Tips

• Slow it down: Try a 3–5-second lowering phase, then stand up smoothly and powerfully.
• Push the floor away: Picture pressing both feet into the floor as you rise.
• Stay tall: Keep your chest lifted and elbows tucked near your ribs.

Common Mistakes to Avoid

• Letting your heels lift or your knees collapse inward.
• Flaring your elbows and letting the weight drift away from your chest.
• Forcing extra depth by rounding your lower back. Use the range you can control.

09

Renegade Row with Push-up

DifficultyAdvanced

Equipment2 hex dumbbells

Easier optionSupported one-arm dumbbell row

Exercise Demo

Why It Works

This pairs a push-up with a row while your core works to keep your hips level. It’s a challenging combination—use light hex dumbbells and a wide, stable foot position before increasing the load.

How to Do It

1. 1
   Start in a plank holding hex dumbbells on a firm, nonslip surface. Place your hands under your shoulders and your feet shoulder-width apart or wider.
2. 2
   Lower into a push-up through a comfortable range, then press back up.
3. 3
   Keep your hips level as you row one dumbbell toward your ribs.
4. 4
   Lower it slowly. Repeat the push-up and row on the other side.

Trainer Josh Tips

• Set a stable base: Use hex dumbbells that won’t roll and stack your hands under your shoulders.
• Own the lowering phase: Set the weight down quietly instead of letting it drop.

Common Mistakes to Avoid

• Twisting your hips toward the ceiling during the row.
• Shifting your whole body from side to side to lift the weight.
• Letting your head or hips sag during either part of the movement.

10

Reverse Lunges with Front Rack Hold

DifficultyIntermediate

EquipmentDumbbells or kettlebell

Easier optionSupported bodyweight reverse lunge

Exercise Demo

Why It Works

Reverse lunges train your legs one side at a time. Holding the weight at your shoulders adds a challenge for your trunk and balance. Start with bodyweight until you can step back and return without wobbling.

How to Do It

1. 1
   Stand hip-width apart, brace your core, and hold a dumbbell or kettlebell securely at shoulder height in a front rack position.
2. 2
   Keep your front foot planted and take a controlled step backward with the other leg.
3. 3
   Bend both knees, lowering your back knee toward the floor through a comfortable range. Keep your front knee tracking with your toes.
4. 4
   Push through your front foot to return to standing. Finish the reps on one side or alternate legs.

Trainer Josh Tips

• Use a depth marker: Put a foam pad beneath your back knee as a reference. Hover above it or tap it gently.
• Try a one-sided hold: Once you’re steady, holding one weight at one shoulder adds a challenge—keep your torso from leaning or twisting.

Common Mistakes to Avoid

• Dropping your back knee hard onto the floor.
• Taking a step so short that you lose balance or cannot lower comfortably.
• Letting the weight pull your chest down and round your upper back.

Your At-Home Workout Plans

Here’s how to put those moves together. These metabolic resistance training workouts combine strength exercises with timed conditioning. I like pairing upper-body and lower-body work so one area gets a break while another keeps working. The goal is a challenging session you can perform well—not just getting completely gassed.

Build toward the adult activity guidelines: at least 150 minutes of moderate cardio or 75 minutes of vigorous cardio per week, or a mix, plus strength work for all major muscle groups on at least two days. These are health targets, not a promise of a particular amount of fat loss. Start smaller if needed. If Workout 1 is your regular choice, include a supported row and incline push-up elsewhere in your routine to cover your back and chest.

Choose your workout: Workout 1 · Workout 2 · Workout 3.

Want to add cardio? Keep it at a comfortable conversational pace, either after the circuit or on another day. My heart-rate calculator gives a rough estimate; it isn’t a special zone that guarantees more body-fat loss. You don’t need to tack on another workout when you’re already worn out.

How Exercise Supports Fat Loss

Exercise helps you use energy, get stronger, and improve your fitness. For overall fat loss, the key is using more energy than you take in over time. Eating habits and physical activity both contribute to that balance. Strength training helps you hold onto muscle while you lose weight, so your progress includes getting stronger and changing your body composition.

That is why the workouts above combine full-body movements with core work. Squats, rows, presses, and lunges train more than your abs. Crunches and planks still have a place for building abdominal strength, but doing more of them won’t let you choose exactly where fat comes off.

Why Your Waist May Change More Slowly

Your starting body composition, genetics, age, and hormonal changes—including changes around menopause—can influence where you store fat and how your shape changes. There is no guaranteed order in which every person loses it. If your waist is changing more slowly than another area, that alone doesn’t mean your workouts have stopped working.

• Subcutaneous fat sits under the skin and includes the soft layer you can pinch.
• Visceral fat sits deeper around the abdominal organs. Excess abdominal fat is associated with greater health risk, but you can’t determine your visceral-fat level from belly shape or a pinch test.

A waist measurement can help assess risk, alongside other health information. My guide to improving body composition goes deeper into building muscle when you feel slim elsewhere but still carry fat around your waist.

Choosing Between Strength Training, HIIT, and Walking

You can use all three. The right mix depends on your fitness, available time, and how well you recover. Start with an approach you can repeat consistently, then build from there.

HIIT is useful, but it isn’t automatically better for fat loss. A 2023 review of 11 randomized trials found no clear advantage over continuous aerobic training for reducing body-fat percentage or abdominal visceral fat in adults with excess weight. You can get results without making every workout an all-out effort.

Hard sessions can temporarily raise energy use afterward—the afterburn effect—but research on post-exercise energy use doesn’t support treating it as the main driver of weight loss. Give more attention to the training and eating habits you can maintain. If you enjoy intervals, my HIIT workout guide goes into more detail.

Why Progress May Have Stalled

“I work out, but my belly won’t go away.” I hear this all the time. Before piling on another workout, look at the whole week. A few habits outside the gym can explain why your effort isn’t showing up the way you expected.

• Check the food and drinks you overlook. Record a few typical days, including weekends, snacks, cooking oils, and drinks. Look for one manageable change. You don’t need to slash your food intake to make the log useful.
• Look at movement outside your workouts. Take short walk breaks during long stretches of sitting. If 7,000–10,000 daily steps is realistic for you, it can be a useful habit goal. Start from your current activity level and build gradually; it isn’t a requirement for losing fat.
• Review your training and recovery. Keep track of the weights, reps, and rounds you can perform with good form. If you’re constantly exhausted or your performance is slipping, give yourself more recovery before adding intensity.
• Check sleep and stress patterns. Late nights, skipped meals, and stress eating can make consistency harder. Choose one practical change, such as a regular bedtime or a prepared meal for busy days. My stress-belly guide covers this in more detail.
• Count alcohol as part of the picture. Drinks and mixers add calories, and a night out may affect your food choices and sleep. If you drink, planning the amount ahead of time can help. See my guide to alcohol and weight loss.

If your weight and waist trends remain unchanged over several weeks, adjust one habit and reassess. Unexpected weight changes or persistent symptoms deserve a conversation with your healthcare professional rather than an automatic increase in exercise.

How Long Does It Take to Lose Belly Fat?

“How long before I see results?” The honest answer is that there is no fixed deadline for your waist. Your starting point, consistency, health, and how your body distributes fat all matter. Plan for a gradual process over weeks and months.

The CDC describes gradual weight loss of about 1–2 pounds per week as more likely to stay off than faster loss. That refers to total body weight, not a promise of pure fat loss or a specific number of inches from your stomach. A slower pace can still be progress.

Early changes on the scale can include water, stored carbohydrate, and digestive contents. They don’t tell you how much abdominal fat you’ve lost. Likewise, a few days with no scale change are too short to judge the whole plan.

Track progress the same way each time:

• Use a tape measure at the same place around your waist, under similar conditions, once a week. Stand relaxed and avoid pulling the tape tight.
• If you weigh yourself, compare trends across several weeks rather than reacting to one reading. Log your weight consistently, and treat any body-fat percentage reported by your scale as an estimate.
• Keep a short workout log and notice how your clothes fit. Better strength, stamina, and consistency are useful signs alongside changes in your waist.

If you’re working on the last few pounds or changes around the lower belly, keep the same patient approach. Trying to force a dramatic six-week transformation can make the routine harder to sustain.

Nutrition and Recovery Basics

There’s a saying among trainers: “You can’t out-train a bad diet.” The useful takeaway is to make your meals support the work you’re doing. Choose portions that support gradual progress while leaving you with enough energy to train and recover.

• Include protein at meals. Foods such as eggs, fish, lean meat, yogurt, tofu, and beans can help you meet your needs. My protein calculator can give you a starting estimate.
• Build filling meals. Include vegetables, fruit, beans, or whole grains alongside your protein, and drink water regularly. Plan food you enjoy so the routine is easier to repeat.
• Watch portions and liquid calories. Small, repeatable changes to snacks, alcohol, or sugary drinks may be easier to maintain than a rigid food ban. Calorie needs vary; one fixed target won’t suit everyone.

Research in adults with obesity during weight loss supports combining exercise with sufficient protein to help preserve fat-free mass. You don’t have to turn each meal into a complicated calculation to start improving those habits.

One off-plan meal doesn’t erase your progress. Return to your usual routine at the next meal instead of crash dieting or adding a punishment workout. Consistency matters more than perfection.

For simple meal-planning ideas, you can get my flat belly foods list below.

Frequently Asked Questions

ABOUT THE AUTHOR

Josh Schlottman

Josh Schlottman is an NSCA Certified Strength and Conditioning Specialist (CSCS), an ACE Certified Personal Trainer, and holds a B.A. in Nutrition. He has coached busy professionals, parents, and athletes since 2005. As the founder of TrainerJosh.com, Josh draws on coaching experience, research, and hands-on equipment testing to create practical strength-training, fat-loss, and nutrition guides. Read Josh’s full bio, qualifications, and editorial approach.