Workouts
Best Exercise to Burn Belly Fat

The Best 10 Exercises To Burn Belly Fat Fast

If you’re looking for the best exercises to burn belly fat then you come to the right place.

Belly fat can be the most frustrating area to lose fat and it’s usually the last to go.

You’ll find a lot of people in the gym today focusing their workouts on losing their stubborn belly fat.

Not only is abdominal fat unflattering, but it is also very bad for your health. Visceral belly fat is linked to serious chronic diseases such as diabetes, heart disease, and even some cancers.

Earning your flat belly is something you should be proud of. It clearly shows you’re healthy, fit and eat clean.

Spot reduction exercises are not a very effective way to lose your belly fat. They just don’t work very well at all.

Sit-ups and crunches will add some muscle to your abdominals. They will also help to tone them, but they won’t help you burn off your belly fat.

You’ll need to have a proper diet plan in place first to lose your belly fat along with these exercises.

I’m sure you agree can be frustrating to know what exercises really work for getting rid of your belly fat.

With the following best exercises to burn belly fat, you’ll be well on your way to toned and flat abs.

Discover the top 10 exercise you can do today to burn your belly fat the fastest.

Best Exercises To Lose Belly Fat Tips

what exercises burn belly fat

Spot training doesn’t work and all the planks in the world aren’t going to help to get rid of your belly fat.

You can still do ab workouts to help tone up the area. But you shouldn’t expect the excess fat to come off your abs by doing them.

You’ll need to use other more effective methods to burn the fat off your belly.

This study found six weeks of abdominal training had no effect on waist circumference or the amount of fat on the participant’s abs.

There are different kinds of belly fat known as subcutaneous and visceral.

Subcutaneous fat is the fat that is right underneath your skin.

Visceral belly fat is the kind that builds up around your stomach and your organs. This is the dangerous kind linked to heart disease, diabetes, and some cancers.

To get rid of your belly fat completely you’re going to want to get rid of both of these kinds of abdominal fat. You can’t get a flat stomach if you have one or the other.

Usually when you just have a little bit of belly fat it’s subcutaneous (the less dangerous kind). But if you have a large amount of belly fat then you probably have both subcutaneous and visceral abdominal fat.

Either way you’re going to have to get rid of both kinds to flatten your stomach all the way.

How To Lose Belly Fat With Exercise

belly burning exercises

High-Intensity Interval Training (HIIT) workouts are a much more effective way to target your belly fat.

Studies have found it’s more effective for fat burning around the abdominal area. It will also increase your heart rate and boost your overall fat burning.

This meta-analysis in the Journal of Obesity found High-Intensity Interval Training to be more effective for losing belly fat.

The exercises below are effective at burning stomach fat as their cause and Afterburn Effect in your body.

This is when your body continues to keep burning fat well after you finish the workout. This will allow you to burn more fat not only off your belly from the rest of your body as well.

It’s known as the EPOC aka Excess Post-Exercise Oxygen Consumption. Studies have found it can cause your body to burn fat up to 48 hours after you finished your workout.

best exercises to burn stomach fat

Slow-go traditional cardio isn’t the best method to burn off your belly fat. Instead, use a High-Intensity Training Workout along with the exercises below.

Traditional cardio works okay for losing visceral belly fat, but the methods below are much more effective.

Make sure you stay consistent with the exercises below to ensure you keep your belly fat off.

This study found those who kept exercising better prevented them from regaining the belly fat that they had lost.

Consistency is key!

With the exercises below you’ll notice they use weight resistance combined with cardio. You’ll be challenging multiple muscle groups in your body while elevating your heart rate.

To shred stomach fat fast you’re going to have to increase the intensity of your exercises. The belly burning exercises below will do the trick.

10 Belly Fat Burning Exercises

Burpee Presses

burpee press

Begin the standing position. Squat down to until your hand’s touch to floor in front of your toes. Shoot your feet back rapidly from the push-up position as you bring your chest to the ground.

Press yourself back up while rapidly shooting your knees back up to the starting position. Then jump up and press the dumbbells over your head.

Kettlebell Swings

kettlebell swings

Grab a kettlebell that is a challenging weight for you and place it between your legs about where your toes are. Squat down and grabbed the kettlebell and lift it up off the floor. Bring it into the standing position keeping your back straight at all times.

Then slightly lean forward until your upper body reaches a 45° angle. Then rapidly shoot your hips forward to propel the kettlebell up. As the kettlebell begins to come back down keep your back straight, abs tight and repeat the process.

If you don’t have a kettlebell then you can use a heavy dumbbell instead. Hold it from one end and swing it the same as you would the kettlebell.

Squat Thrusts

squat thrusts

Start off in the push-up position with your hands under your shoulders and your body straight with your abs tight. Rapidly shoot your knees forward until they nearly reach your elbows. Then shoot your feet rapidly back to the starting position. This is one repetition.

You can also use some Valslides underneath your feet for less impact on your joints.

Incline Sprints

treadmill incline sprints

Raise a treadmill to a 20 or 30° angle. Turn up the treadmill until it reaches a level that is about an 8/10 on your difficulty scale.

Sprint on the treadmill for 20 to 40 seconds before grabbing the handrails and lifting yourself off to the side while you rest. When your rest time is over lift yourself back off the sides of the treadmill and began sprinting again.

Be careful with lifting yourself up and down as it could become easy to slip and you could definitely end up injuring yourself.

Better yet you could find a hill outdoors and sprint up that instead. There is a local park near my house I’ll sprint up 10 times as fast as I can. It’s the best belly fat burning workout you could ever get.

Jump Rope

jump rope

Find a jump rope that is of adequate length so you don’t end up hitting your feet or shins to easily while jumping. Jump up off the ground so your feet go 1 to 2 inches into the air. Swing the jump rope around you so clear your feet with each revolution around your body. Try to go for a minute on with the jumping rope with a minute off for rest.

Punches

dumbbell punches

Brab a pair of light dumbbells and punch them into the air over your head crossing over your body. Keep your abs tight throughout the movement.

You can also find a punching bag and began punching it for rounds of 30 seconds. The work involved with punching a punching bag repeatedly for 30 seconds will be a lot harder than you think.

You’ll be breathing hard and your heart will be racing after a couple rounds of 30 seconds of punching.

Battling Ropes

battling ropes

Find Battling Ropes that you can anchor to the wall so you can move them up and down rapidly. Although there are many gyms that don’t have Battling Ropes there are more and more today getting them.

My favorite way of using the Battling Ropes is to alternate your arms and to do both together at the same time. Make sure your knees are slightly bent throughout the movement. Bring the ropes from above your shoulder to down by your knee each time.

Clean + Press

dumbbell clean and press

Find either a barbell or pair of dumbbells you can use for this exercise that burns belly fat. Start with the bar or dumbbells at your hips and begin to lower it until it reaches right above your knees.

Make sure you’re keeping your back flat throughout the movement. Once it reaches the top your knees explode back up by shooting your hips forward. Raise your elbows up as the bar or dumbbells reach your shoulder. Then go ahead and flip your elbows underneath them to catch them. Next press them over your head. Lower them back down slowly to the starting position and repeat the exercise.

Goblet Squats

goblet squats

Hold a kettlebell from the handles and you can use a heavy dumbbell from the sides. Place a big medicine ball or a small box right behind you as a marker for how deep you should squat.

Keeping your chest high begin to lower your hips towards the ground in a squatting movement. Once your hips touch the box or medicine ball begin to stand back up. As you stand back up press the kettlebell or dumbbell over your head. Then lower it back down to your chest before starting the exercise again.

Conclusion

There is definitely no real time you’ll know for sure when you’ll get rid of your belly fat.

It’s without a doubt the most stubborn and troublesome area to finally get rid of.

Spot reduction exercises aren’t very effective for burning your belly fat. You’ll need High-Intensity Interval Training with full body movements instead.

You’ll need to follow proper nutrition plan such as the one in my Flat Belly Formula System. It contains the nutritional blueprint for losing those last stubborn pounds of fat on your belly.

You will need to stay consistent with the exercises above to make sure you get the results you want. It can be hard to get rid of your stubborn belly fat overnight. You didn’t get into this place overnight.

Don’t be afraid to put the work in and have a little patience as you trust the process.

Sooner than later you’ll finally burn off your belly fat for good.

Following a proven diet along with the above exercises will give you the flat stomach you want.

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Hey, I’m Josh.

I help good people transform their bodies with smart nutrition & training.

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