Many individuals encounter the challenge of dealing with belly fat once they reach their 40s. The accumulation of excess fat around the midsection is influenced by various factors such as inadequate sleep, changes in hormones, and insulin resistance. The solution lies in maintaining a consistent workout routine that targets belly fat to help you achieve well-defined abs. To learn more about effective exercises for combating belly fat post-40, we consulted with Brooke Bussard, MD, CPT, the founder of Brooke’s Balanced Blueprint, a health coaching practice specializing in lifestyle medicine, based in Baltimore, MD.

Visceral fat, which is found deep in the abdomen, is extremely unhealthy. “This type of fat … increases our risk of heart disease, type 2 diabetes, and other chronic conditions. Keeping belly fat to a minimum is important to help prevent these diseases that negatively affect our quality of life,” explains Bussard.

This is why it’s important to get started with an exercise plan. Here are three no-equipment moves you can do anywhere that help shrink belly fat fast.

According to Bussard, “The following exercises do not require equipment and can be used in a Sprint Interval Training (SIT) session which involves short bursts of exercise followed by rest periods. You can choose one to do on a given day. Be sure to warm up and cool down for at least five to 10 minutes at each session.”

Fast Feet

1. Stand tall with your feet just outside hip-distance apart and knees slightly bent.
2. Quickly alternate lifting each foot like you’re running in place. (On a scale of 1-10 for speed, “run” at a pace of 9 or 10.)
3. Perform fast feet for 15 to 20 seconds.
4. Rest for 2 seconds.
5. Repeat for 2 to 6 sets.

Squat Jumps

1. Stand tall with your feet hip-distance apart.
2. Bend your hips and knees as you lower into a squat.
3. Explode upward into a jump.
4. Land softly and immediately lower into a squat for the next rep.
5. Perform squat jumps for 15 to 20 seconds.
6. Rest for 2 seconds.
7. Repeat for 2 to 6 sets.

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Mountain Climbers

1. Begin in a high plank with your hands under your shoulders and your body straight.
2. Alternate bringing one knee toward your chest. Quickly switch legs.
3. Your speed should be at a 9 or 10 (on a scale of 1 to 10).
4. Perform squat jumps for 15 to 20 seconds.
5. Rest for 2 seconds.
6. Repeat for 2 to 6 sets.

Alexa Mellardo