The Best Exercises To Lose Belly Fat

Posted on 17 October 2023 in How to Tone Your Body, Fitness Tips & Advice, How to Lose Weight

Spot-training | Best Exercises | Workout Examples | Fat Burn Tips

Page last updated: 11th October 2024

If you're finding some extra pounds sitting around your waist and want to shift your belly fat through exercise, the gym is the perfect place to start.

Here we cover the myth of spot training for fat loss, showcase some of our favourite fat-burning exercises, give some example workouts and then finish up with some top tips for getting rid of stubborn belly fat.

Will Spot Training Your Abs Target Belly Fat?

The idea of using isolation exercises to target a specific area of the body for fat loss is called "spot reduction", and it's an old myth that's been debunked by numerous studies.

On the surface, doing ab work to get rid of your belly fat seems pretty reasonable. Exercise burns calories, and crunches and sit-ups make your abs ache, so that means they probably do something to shift that fat, right?

Unfortunately not.

Ab exercises are great, if you want to strengthen and develop your abs. Like all exercises, they burn calories -- however, this is minimal compared to many other exercises. And considering that calories burned from exercises come from your energy stores across the whole body and not for the specific area that's being trained, they're not a great choice for burning stubborn belly fat.

The best way to reduce belly fat, or any fat, is through a calorie deficit in your diet. Exercise can help to create a deficit, so if you're trying losing belly fat through exercise you should focus on workouts that will help to reduce your body fat levels overall by burning high amounts of fat and calories, like sprint intervals, for example.

5 Of The Best Exercises For Burning Belly Fat

Here are five of our top recommendations for burning calories and helping to battle belly fat.

  1. **Stationary cycling** There's no single best form of cardio for [weight loss](https://www.puregym.com/blog/how-to-lose-weight/). It's best to choose exercises you enjoy and will stick with. But [stationary cycling](https://www.puregym.com/blog/how-to-use-the-exercise-bike-for-weight-loss/) is an excellent, relatively low impact way to burn calories as part of a workout plan. Depending on your starting weight, you could expect to burn around 200 - 300 calories in half an hour. Plus you can try out different speeds, difficulty levels and even some [HIIT (High Intensity Interval Training) cycling](https://www.puregym.com/blog/5-of-the-best-hiit-cycling-workouts/). You could try a [spin class](https://www.puregym.com/classes/cycle/) to burn calories in a fun environment.
  2. **Deadlifts** Perfect for working your whole lower body, deadlifts target your core, back, abs and legs, helping to burn calories and build muscle. Just what you need to help shift belly fat. Stand holding on to a barbell with weights loaded, or use dumbbells if you'd prefer, keeping your feet shoulder-width apart and either your palms facing you (for dumbbells) or the bar in front of you (for a barbell). Hinge at the hips, bend your knees slightly and keep your back straight as you lower the weight to the floor, keeping it close to your body as you drop it towards the floor. Return slowly to the starting position, squeezing your glutes as you go. [Find out more about deadlifts with this guide.](https://www.puregym.com/exercises/legs/hamstring-exercises/deadlifts/)
  3. **Dumbbell overhead lunge** Increase the impact of your usual lunges by adding in some [overhead dumbbell lifts](https://www.puregym.com/exercises/arms-and-shoulders/shoulder-press/dumbbell-shoulder-press/). As a result, you'll work all of the muscles in your core, chest, back and glutes. You'll be building strength and boosting your metabolism at the same time Press a pair of light-to-medium dumbbells overhead so the palms of your hands face each other. Step forward into a lunge, dropping your back knee until it's nearly touching the floor. After a pause, bring your back foot in to meet the front and repeat on the other side. Check out our [guide to lunges](https://www.puregym.com/exercises/legs/quad-exercises/lunges/) for even more options.
  4. **Mountain climbers** Mountain climbers are an impactful, full-body workout. They don't require gym equipment, making them easy to include in any daily routine. They elevate your heart rate, burn calories, and build strength in your legs, core, back, shoulders, and arms. Hold a [press up position](https://www.puregym.com/exercises/chest/press-up/) balanced on your hands and toes before bringing your knees up to your chest one by one alternating as fast as you can. Your body weight builds strength while the movement contributes to a cardio workout. [Check out our mountain climbers guide for more info.](https://www.puregym.com/exercises/full-body/mountain-climbers/)
  5. **Combination exercises** The more muscles worked in an exercise, the more calories are burnt. Combining different exercises in a sequence, for example [burpees](https://www.puregym.com/exercises/full-body/burpees/) combined with lunges and mountain climbers, is a great way to build strength and burn calories.

Example Workout Plans For Burning Belly Fat

We've combined two high-energy workouts consisting of full-body movements to help strengthen and shape your body and help you achieve your fat loss goals. Watch them below and give them a go in the gym!

Workout One

  1. Burpee 8-10 reps
  2. Walkout into a push up  8-10 reps
  3. Mountain climbers 30 reps (15 per side)
  4. Bear crawl with resistance band 8-10 reps

Complete each exercise, back-to-back. Complete 3-4 rounds.

Workout two

  1. Deadlifts 5 reps
  2. Dumbbell thrusters 8-10 reps.
  3. Kettlebell swings 8-12 reps.
  4. Jumping lunges 6-12 reps each leg.
  5. Mountain climbers 1-20 reps.

Make sure to warm up and cool down when performing these workouts.

  • Focus on your whole body: 

While it's not possible to burn belly fat directly, burning fat overall will help with your stomach.

It can be very difficult to target specific areas of your body when it comes to weight loss. However, by working out your whole body regularly, you should see a positive difference across the board.

Targeting specific muscle groups might feel satisfying, but working your entire body keeps your workouts balanced. This holistic approach will boost calorie burn and promote overall full-body fitness.

So, make sure to focus on exercises that engage multiple muscle groups, such as squats, lunges, deadlifts, bench presses, rows, and overhead presses. Create a well-rounded workout routine that targets all major muscle groups, including your chest, back, shoulders, arms, legs, and core.

  • Make the most of compound movements: 

Compound movements are exercises that engage multiple muscle groups at the same time. They're incredibly effective for burning calories, building strength, and promoting fat loss. By including plenty of compound movements in your workouts, you can really make the most of every minute you spend exercising.

Make sure your workout includes compound movements such as squats, deadlifts and bench presses to work multiple muscle groups at the same time. This will help to build overall strength and size as you focus on reducing your belly.

  • Go beyond cardio:

The first type of exercise that many people would immediately think of when it comes to torching calories is cardio. While cardio can burn lots of calories and provide plenty of health benefits, it's not the only way. Running, swimming, boxing etc are great forms of cardio, but you don't have to limit your options to stick to only cardio.

The 'after burn' is often a lot higher after a weight training session, which can help to improve your body composition.

This is one of the reasons why prioritising weight training for fat loss is just as important as cardio. The more muscle you have, the higher your BMR may be, which can influence how many calories you naturally burn, even at rest. Not only can weight training help to improve your body composition, but it also increases bone density, improves strength and many more amazing benefits.

So even if your main priority is fat loss, you should always aim to do a combination of cardio and weight training. Ourcardio vs weight training for fat loss guide explains more. 

  • Watch those calories: 

While exercise is crucial for fat loss, it's equally, if not more important to be mindful of your calorie intake. Consuming more calories than you burn will lead to weight gain, while consuming fewer calories will help you lose weight.

You can track your calorie intake using a food diary or a calorie-tracking app, then create a caloric deficit that aligns with your weight loss goals. 

Find out more about calories and weight loss here. 

  • Consider total lifestyle improvements: 

Don't forget other aspects of your life that can affect fat loss beyond exercise and diet. How much sleep you're getting, how stressed you are, the time of year and so much more can affect your weight loss journey.

Fat loss is influenced by more than just exercise and diet. Factors like sleep quality, stress management, hydration and even the time of year can all play major roles. 

Aim for 7-9 hours of quality sleep per night. Try daily stress-reduction techniques like meditation, yoga, or deep breathing exercises. Stay hydrated by drinking plenty of water throughout the day.

By combining a full-body workout routine, compound exercises, a balanced diet, and healthy lifestyle habits, you can effectively burn fat - even that stubborn belly fat. Remember, consistency is key, so stick to your plan and make progress gradually.

Looking for more weight loss advice? Check out our weight loss hub here, or try our blogs on gym cutting workout plans and running for weight loss here.

Working with a Personal Trainer is a great way to stay accountable when reaching your fitness goals. Find local PTs at yournearest gym here.