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HIIT can be incredibly effective for an intense workout, but it might not always be ideal for individuals over 45. Fortunately, there are other efficient methods to tackle stubborn body fat. We consulted experts who recommend their favorite bodyweight exercises that can reduce belly fat quickly—without involving HIIT.
“High-intensity workouts can exert significant stress on joints, tendons, and the nervous system, which may result in overuse injuries or burnout,” explains Dr. Kira Capozzolo, a chiropractor in Solana Beach, CA, and co-founder of Twin Waves Wellness Center. “Bodyweight training can raise heart rates and challenge muscles in a more controlled manner. By emphasizing form, full range of motion, and muscle engagement, you build lean muscle, enhance core stability, and burn calories without pushing the body into an inflammatory state that could impede fat loss.”
An additional benefit of bodyweight workouts is that they “target strength, stability, and mobility simultaneously … and engage deep stabilizing muscles that aid in better movement in everyday life,” says Robert Brace, celebrity trainer and founder of Brace Life Studios.
Rather than HIIT, Brace encourages you to select exercises that rev up your metabolism, protect your joints, and allow you to progress in a safe manner. “This approach will consistently deliver better fat-burning results over time,” Brace notes.
“At this stage, most of my clients are looking for a leaner, stronger, more energized body without beating themselves up in the process,” Brace tells us. “Bodyweight training delivers exactly that. You can do it anywhere, it’s adaptable to your fitness level, and it builds a foundation you can keep for years.”
Below, Brace and Capozzolo share the best bodyweight moves that melt belly fat.
8 Bodyweight Moves That Burn Belly Fat Faster Than HIIT
Plank Shoulder Taps
- Begin in a high plank—hands under your shoulders and body straight.
- Engage your core.
- Lift your right hand off the floor and tap your left shoulder.
- Set your right hand down and repeat with your left hand, tapping your right shoulder.
- Keep your hips steady as you continue to tap from side to side.
Reverse Lunge with Knee Drive
- Stand tall, feet shoulder-width apart.
- Place your hands on your hips.
- Take a big step back with your right foot.
- Lower into a lunge until your front thigh is parallel to the floor.
- Push through the heel of your front foot to rise, driving your back knee forward toward your chest as you do so.
- Repeat on the other side.
Bird Dog
- Start on all fours.
- Extend your left arm and right leg.
- Hold for a moment before returning to the start position.
- Switch sides.
Glute Bridge March
- Lie flat on your back with bent knees and feet on the floor. Keep your arms at your sides, palms facing down.
- Push through your heels to lift your hips into a glute bridge.
- At the top, lift one knee to your chest.
- Use control to lower, and switch sides.
- Continue to alternate, as if you’re “marching.”
Incline Pushup
- Place your hands shoulder-width apart on an elevated surface, like a workout bench or plyometric box.
- Step your feet back so your body forms a straight line from your head to your heels.
- Lower your chest toward the surface.
- Press back up.
Squat-To-Chair Tap
- Stand tall, feet shoulder-width apart, with your back to a workout bench or sturdy chair.
- Bend your knees and press your hips back to lower.
- Lightly tap your glutes to the chair.
- Push through your heels to stand back up.
- Squeeze your glutes at the top.
Side Plank with Hip Lift
- Sit side facing, placing one hand on the floor under your shoulder.
- Extend your legs and stack your feet.
- Lift your hips off the floor and activate your core.
- Lower your hips, then lift them.
Slow Mountain Climbers
- Begin in a high plank.
- Slowly drive one knee at a time toward your chest.
- Maintain a braced core and avoid bouncing your hips.
Looking for more easy ways to lose fat? Here’s How Long Your Walking Workout Should Be To Shrink Belly Fat.
Alexa Mellardo
