Share and Follow
Many of my clients are on a mission to get rid of that stubborn belly fat and achieve a toned abdomen. Because belly fat can be particularly hard to lose, it’s crucial to find a workout plan that works in your favor to slim down that midriff. I’ve compiled a list of the best gym workouts that are proven to reduce belly fat effectively. Adding these workouts to your routine at the gym will help speed up fat loss and give you a slimmer, more sculpted stomach.
To see the best results, make sure to pair these workouts with a healthy diet and a regular exercise schedule. With some hard work and commitment, you’ll be well on your way to reaching your fitness goals and flaunting a smoother, more toned belly. Keep reading to discover the top gym exercises for burning belly fat, and while you’re here, don’t skip the 10 Best Low-Impact Workouts for Blasting Belly Fat.
Workout #1: High-Intensity Interval Training (HIIT)
High-intensity interval training (HIIT) is widely celebrated for its fat-burning power, especially when it comes to shedding belly fat. HIIT involves alternating between short, intense bursts of activity and brief periods of rest. This not only maximizes how many calories you burn during the workout but also keeps your metabolism fired up long after you’ve finished exercising.
1. Sprint Intervals
Set the treadmill to a challenging speed. Sprint for 30 seconds. Recover with a slow jog or walk for 60 seconds. Repeat for 10 to 15 minutes.
2. Burpees
Start in a standing position. Drop into a squat, and place your hands on the floor. Jump your feet back into a plank position. Perform a pushup, then jump your feet back to the squat position. Explode upward into a jump with your arms extended overhead. Repeat for three sets of 10 to 15 reps.
3. Mountain Climbers
Begin in a high plank position. Drive one knee toward your chest, then quickly switch legs. Continue alternating legs at a rapid pace for 30 to 60 seconds. Complete three sets.
Workout #2: Strength Training
Strength training not only builds muscle but also boosts metabolism, making it an effective tool for melting belly fat. By incorporating compound exercises that engage multiple muscle groups simultaneously, you can maximize calorie burn and sculpt a leaner physique.
1. Deadlifts
Stand with your feet hip-width apart, holding a barbell or dumbbells in front of your thighs. Hinge at the hips, lowering the weight toward the ground while keeping your back straight. Engage the glutes and hamstrings to return to standing. Perform three sets of eight to 12 reps.
2. Russian Twists
Sit on the floor with your knees bent and your feet elevated, holding a weight or medicine ball. Twist your torso to one side, then to the other, tapping the weight on the ground each time. Perform three sets of 15 to 20 reps per side.
3. Plank Rows
Start in a high plank position with your hands gripping dumbbells. Perform a row with one arm while stabilizing with the other. Alternate arms, and perform three sets of 10 to 12 reps per arm.
Workout #3: Cardio Workouts
Cardiovascular exercise is essential for burning calories and reducing overall body fat, including stubborn belly fat. Incorporating cardio workouts into your gym routine can help you achieve a calorie deficit necessary for fat loss while improving heart health and endurance.
1. Stair Climbing
Use the stair climber machine. Climb at a brisk pace for 20 to 30 minutes. Increase intensity by taking two steps at a time or adding resistance if using a machine.
2. Cycling
Use a stationary bike or attend a cycling class. Cycle at a moderate to high intensity for 30 to 45 minutes. Incorporate intervals of increased resistance or speed for added intensity.
3. Rowing Machine
Sit on the rowing machine with your feet secured in the foot straps. Grab the handle with an overhand grip, arms fully extended. Drive through the legs, then pull the handle toward your chest. Extend the arms, and lean back slightly before returning to the starting position. Do 3 sets of 500 meters with a one-minute rest between sets.
Workout #4: Core Workouts
Strengthening the core muscles is crucial for achieving a toned and defined midsection. Targeting the core with specific exercises not only helps improve posture and stability but also contributes to reducing belly fat by building lean muscle mass.
1. Bicycle Crunches
Lie on your back with your hands behind your head and legs lifted, knees bent. Alternate bringing your opposite elbow toward your opposite knee while extending the other leg. Perform three sets of 15 to 20 reps per side.
2. Leg Raises
Lie on your back with your legs extended and your hands under your glutes for support. Lift your legs toward the ceiling, keeping them straight. Slowly lower your legs back down without touching the ground. Perform three sets of 10 to 12 reps.
3. Plank Variations
Start in a forearm plank position, engaging the core and glutes. Hold for 30 to 60 seconds. Complete three sets, incorporating side planks and planks with leg lifts for an added challenge.
Workout #5: HIIT with Weights
Combining high-intensity interval training with weightlifting maximizes calorie burn and promotes muscle growth and fat loss. This workout utilizes compound exercises with added resistance to target multiple muscle groups while elevating heart rate for maximum fat-burning benefits.
1. Kettlebell Swings
Stand with your feet shoulder-width apart, holding a kettlebell with both hands. Hinge at the hips, and swing the kettlebell between your legs. Drive through the hips to swing the kettlebell up to chest height. Perform three sets of 15 to 20 reps.
2. Dumbbell Thrusters
Hold a pair of dumbbells at shoulder height with your palms facing inward. Squat down, then explosively press the dumbbells overhead. Lower back into the squat position. Perform three sets of 10 to 12 reps.
3. Medicine Ball Slams
Stand with your feet shoulder-width apart, holding a medicine ball overhead. Slam the ball to the ground with force, engaging your core and lower body. Catch the ball on the bounce, and repeat. Perform three sets of 12 to 15 reps.
