Belly Fat Workouts

Easy Belly Fat Workout You Can Do Anytime

Exercises you can do to burn belly fat fast

The coveted flat belly, who doesn’t want one?

 

A flat belly is almost like a badge of honor. It shows you’re fit and it looks good with anything you wear. Not to forget the slimmer waist that comes with a flat tummy

 

A bulging belly, on the other hand, can make life uncomfortable.

 

Not just for the fact that it prevents you from looking your best but it raises some health concerns. And vanity aside, anything that puts your health at risk is something you need to deal with.

 

But what exactly is belly fat workout?

 

I hope you’re not thinking crunches, sit-ups these spot reduction exercises don’t work. With belly fat, you want to think of whole-body exercises that not only burn the fat but also strengthen and sculpt your muscles.

 

Here are the proven flat belly exercises that will help you lose belly fat fast;

 

 

Best belly fat workout exercises

 

1. Burpees

This is the frog-like movement you’ve probably seen someone do at the gym. Burpees are the ultimate fat-burning workout to blast away that belly fat

 

This whole-body intense workout is loved by many from professional athletes to military forces. It will help you burn more calories and also work out your whole body from head to toe.

 

But don’t let that scare you, you too can do burpees.

 

They’re simple, requires no equipment, and can be done anywhere. When you’re just getting started with belly fat workouts, burpees will build your endurance and make you stronger.

 

Not only that just 10 fast-paced reps are all you need to seriously rev up your metabolism throughout the day.

 

HOW TO DO IT:

  • Stand upright with your feet apart at shoulder width
  • Squat down
  • Lower your hands down to the floor at shoulder width
  • Kick both your legs backward and into a pushup position
  • Do a pushup
  • Then bring your legs back to a squat
  • Reverse back up and perform a jump when you stand
  • That’s 1 rep

 

Tip: Start slowly with 10 reps and build it to 3 sets of 10 reps with a 1-minute break in between sets. As you get better decrease your resting time every week until you’re able to complete 30-reps with no rest.

 

Read More: Fat Burning Foods Proven to Reduce Belly fat

 

 

Kettlebell Swing Belly Fat Workout

 

2. Kettlebell Swing

Another popular fat-burning belly fat workout is the kettlebell swing

 

This exercise requires a lot of work from your abdominal muscles, hips, glutes, and quads. Because extra weight is involved your body needs more energy to support your body.

 

What’s great is you don’t need to start with something so heavy, as a beginner start 6 or 8kg swing.

 

HOW TO DO IT

  • Stand upright with your feet apart at shoulder width
  • The kettlebell should be in front of you about a foot away.
  • Bend at your hips NOT KNEES in a table kinda way with your butt pushed back.
  • Bend down and with both hands grab the kettlebell handle
  • Inhale and lift the kettlebell up and down between your legs
  • Take care not to squat
  • Repeat this 5 sets each for 30seconds and rest for 30seconds between sets
  • When done pause first at the bottom then put swing down.

 

TIP: Alternate between 6 or 8kgs for killer belly fat workout.

Check this video on how to do a kettlebell swing

 

 

3. Mountain climbers

Think of it as climbing a very steep mountain but the mountain is your floor.

 

Also known as a running plank this full-body workout targets your core, arms, shoulders, quads, and core. Because you’re using your body weight. Your abdominal muscles have to work extra hard to keep you stable.

 

HOW TO DO IT

  • Start in a plank position with your arms shoulder-width apart
  • Distribute your weight evenly between your toes and hands
  • The back should be flat, stomach muscles (abs ) engaged
  • Now, pull your right knee to your chest without lifting your hips up
  • To switch, pull legs back down and pull left knee to your chest
  • Now faster switch between legs as if you’re running against the floor.

 

TIP: Do as many as you can for 20sec then rest for 10 seconds do this for 4-minutes

Check the video: how to do mountain climber the right way

 

 

 

4. Medicine Ball Slam

Combine daily belly fat workout with stress reliving activity

 

That’s medicine ball slam summed up. Even though it seems easy this workout will give your core, shoulders, glutes, and quads a proper workout.

 

Not just your upper body is involved as you need to coordinate movements with your lower body.

 

In addition to working your body, it does feel good to slam a ball into the ground. We know stress can make you eat your heart out. If you’re prone to regular stress this is the workout for you

 

HOW TO DO IT

  • Standing with your feet at shoulder-width apart
  • Hold the ball above your head
  • Slam the ball into the ground as hard as you can
  • Catch the ball as it rebounds and repeats

 

TIP: Start with a 3-kg ball, it seems small but it will get the job done. Start with 6-8 repetitions done in 3- 5 sets with rest in between.

 

 

5. HIIT

HIIT is short for high-intensity interval training

 

If you’ve ever found yourself thinking you don’t have enough time to exercise, then this is the exercise for you.

 

These intense exercises are done in short durations of 10 – 30 minutes. Not only do you burn a lot of calories in a short period but also increases your metabolic rate even after your workout is done.

 

Activities included bodyweight exercises such as burpees, sprinting, biking, or jumping rope.

 

So you alternate between periods of intense exercise and rest or recovery period. No matter what activity you choose, HIIIT is a great belly fat workout that will help you lose belly fat fast.

 

Example of HIIT Workout

  • Start with pullups as many as you can for 30 seconds
  • Next, do jumping jacks for 60 seconds
  • Next, do burpees 20 repetitions
  • Rest for 1-minute then start again
  • Repeat same for four times

 

Example of HIIT Workout Video

 

 

running at an incline belly fat workout

 

6. Running at an incline

Have you ever climbed a hill?

 

Remember how out of breath you were, it felt like you used so much energy than you would on a flat surface. That’s because when running or walking at an incline our muscles burn more calories as we need more energy.

 

How much you ask, almost 50% more. That’s a lot of calories to burn just for inclining your treadmill.

 

But not to think you should be running leisurely. When running at an incline for belly fat workout, your workout should be such that you cannot hold a conversation.

 

That’s when you know you’ve got the right speed. Do it for at least 3 times weekly and see that belly fat disappear fast.

 

RUNNING AT AN INCLINE ON TREADMILL

  • Start by walking for 5- 10mins to warm you up
  • Then pick up the pace and start jogging for another 5- 10mins
  • Pick up the pace and start running for another 5 – 10 minutes
  • Alternate between 5- 10 minutes of jogging and running
  • Do this for 30- 45minutes

 

Read More: Fat Burning Foods Proven to Reduce Belly fat

 

 

7. Rowing Machine

Ever seen a rowing crew member with bulging belly fat?

 

Neither have I and it’s because rowing is a serious fat-blasting workout that will help you lose belly fat fast. The best part is this a low-impact exercise perfect if you can’t do jumping exercises.

 

Unlike other stationary exercises with rowing, you’ll end up working your legs, core, back, shoulders, and even arms.

 

HOW TO DO IT

  • Start with 20 seconds of rowing and 10-seconds of rest
  • Repeat this for 8 times
  • Finally, end with a fast 500-meters and note down your time.
  • TIP: Always note down the distance you’ve traveled and try to beat it at the next set

 

 

8. Lift Heavy

Like most people you think lifting heavy weights is only for men, then you’re missing out.

 

Lifting heavy weight is a great way to turn your body into a fat-burning machine that will help you lose belly fat fast. Not to forget the afterburn effect where your body will burn calories even after your workout

 

To effectively burn that belly fat, increase your weights and reduce your rest time in between reps.

Read More: Fat Burning Foods Proven to Reduce Belly fat

 

 

walking exercise

 

9. Walking

Did you know that brisk walking just for 45 minutes can help you lose belly fat?

 

Yes, walking can be the easiest way to shed off stored fat Not only that, walking is a great way to de-stress after a long day at work.

 

However, to effectively lose belly fat with walking you need to put yourself in the fat-burning zone. This is determined by two things your heart rate and time spent walking.

 

Your walking pace should be brisk such that your breathing is heavier, your sweating but you can still carry out a conversation.

 

You can also monitor your heart rate with Fitbit and check you’re in the zone using this target heart rate chart. Your heart rate should be 60 – 70% of your maximum heart rate.

 

You should do this for at least 45-minutes, not counting the 10-minute walking warm-up. As a beginner, you want to start slow and build up your speed gradually.

 

HOW TO DO IT

  • Start with an easy walking warmup of about 15 minutes
  • Pick up your pace to get into the fat-burning mode
  • Walk at this pace for45- 60 minutes
  • End with a  5- 10minutes cool down.

 

Read More: How to walk in the fat-burning zone

 

 

Foods that reduce belly fat

Just like losing weight, doing the right belly fat exercises are just one part of the equation. You also have to know the right foods to eat in order to lose belly fat for good. Aim to eat more;

 

1. Protein foods

High protein foods are one of the best weight loss foods you can eat if you want to lose belly fat.

 

You want to start your day off with breakfast and choose eggs cottage cheese omelet over other breakfast foods such as cereal. Ensure you have a protein with every meal the whole day.

 

Eating enough protein can help you reduce cravings and feel fuller for longer which can significantly reduce the amount of calories you consume daily. In addiiton, protein-rich foods have been shown to boost metabolism.

 

This was proven in this study where the more protein the participants ate, the less likely they were to have belly fat.

 

 

fiber rich foods

 

2. Fiber foods

High-fiber foods just like protein, are a great way to lose belly fat fast.

 

What’s more some of these fiber foods such as legumes are also high in protein, so essentially it’s a win-win for you. Fiber-rich foods have soluble fiber that forms a gel-like substance that sits in your stomach.

 

Sounds gross but this is what makes these foods so good for you, this gel-like substance slows down digestion of foods and absorption of nutrients. This is why you end up feeling full for longer.

 

Just like protein-foods, since they keep you full for longer, you’ll end up eating less calories throughout the day.

 

 

Changes you have to make if you want to reduce belly fat

 

1. Limit or choose your carbs wisely

There is a reason why low-carb diets such as ketogenic diet work so well, that’s because they’re all limit carbs.

 

Restricting carbs can help you lose body fat fast and that’s including the visceral abdominal fight. However, if restricting carbs isn’t something you see yourself doing, then choose your carbs carefully.

 

Choose whole carbs over refined carbs as they have most of what makes them nutritious while the refined carbs have been stripped of most nutrition.

 

This was proven right by the Framingham heart study where participants who ate whole grains were less likely to have harmful belly fat.

 

 

2. Cut down on sugar-filled foods and drinks

There is no denying that modern diets are very high in added sugar.

 

The danger with added sugar especially fructose is that when in excess, it’s overwhelming to the liver and is often converted to fat. These fat deposits are often around the liver and belly and are what makes added sugar so dangerous to your health.

 

It’s not just the common unhealthy foods that are high in added sugar. Even foods such as fruit juices that are often marketed as healthy are choke-full of added sugar.

 

This also included many low-fat products as manufacturers add in sugar to improve the test. So you think you’re getting something healthy but that’s not really the case.

 

Start by cutting out sugary beverages. The energy drinks, sodas, fruit juices, and even diet sodas. When it comes to food, always check the nutritional label.

 

 

track calories

 

3. Track what you eat

The foods we eat and how much we eat can significantly contribute to belly fat. What’s worse you might not even be aware that your diet ie very high-carb or full of added sugar.

 

Simply because relying on memory isn’t always the best way to gauge your diet.

 

For a start, just write down everything you eat or drink daily for a period of one week. Don’t leave out anything thinking it’s low-calorie and it doesn’t count. Most times we tend to overly underestimate how unhealthy some of the foods we eat can be, especially those we think are healthy.

 

Once you have this done, evaluate and see what you can remove from your diet or what you foods you can add. Are you eating enough protein? Are you eating fiber foods daily?

 

These are the things you need to consider as you track and adjust your diet.

 

 

Try intermittent fasting

Intermittent fasting has become of most popular ways to lose weight. Unlike other weight-loss diets, with intermittent fasting, the focus is when you eat and not what to eat or how much to eat.

 

You see with intermittnet fasting, you cycle between periods of eating and fasting. One of the most popular approaches is 16:8 fasting, where you fast for 16-hours and then eat within the remaining 8-hours.

 

Of course, when you’ve been fasting for 16-hours I doubt the first thing you’ll want to eat is some fries. If you do, they’re most likely not to keep you full and satisfied for 16-hours.

 

If you struggle to control yourself and you know that bulging belly is because you cannot stop eating then, give intermittent fasting a chance.

 

belly fat workouts

 

In conclusion

When it comes to belly fat workouts spot reduction exercises such as crunches don’t work

 

Consider whole-body workouts that will help you build muscle and burn fat all over. Exercises such as burpees, mountain climbers, or walking should be your go-to.

 

Start slowly and build up your endurance so you’re able to do more.

 

Choose exercises that are easy to stick into your schedule. If you’re pressed for time consider HIIT workouts that will sculpt your body and melt ways the belly fat in under 30 minutes.

 

Even though these exercises will help you lose belly fat faster, it is important that you maintain a healthy diet and incorporate fat-burning foods

 

Remember, abs are made in the kitchen fast, get the diet right then the exercise.

 

 

Best belly fat workouts you can do