The 20 Best Exercises to Burn Belly Fat and Tone Your Stomach

Burning belly fat is a goal many strive for, but the solution goes beyond quick fixes and crash diets. Achieving a leaner midsection requires a combination of a well-balanced diet, cardiovascular exercise, and strength training. The exercises that burn belly fat target the entire body, help boost metabolism, and build muscle, which, in turn, supports fat loss. Let’s dive into the 20 most effective exercises to burn belly fat faster, all backed by scientific evidence.

The Science of Belly Fat and Exercise

Belly fat, also known as visceral fat, is linked to increased risks of chronic diseases such as type 2 diabetes and cardiovascular disease. The key to reducing this harmful fat lies in exercises that increase calorie burn, improve muscle mass, and enhance metabolism.

According to a study published in the journal Obesity, visceral fat is particularly responsive to aerobic exercise . A combination of cardio and strength training has been proven to be the most effective approach for losing belly fat .

1. Burpees

Burpees are a full-body exercise that combines strength and aerobic elements. They engage muscles in the legs, core, and arms while getting your heart rate up. The movement burns calories fast and promotes fat loss, including in the abdominal area.

Studies have shown that high-intensity interval training (HIIT), of which burpees are a part, is one of the best methods for losing belly fat .

How to Perform:

1. Start in a standing position.
2. Drop into a squat and place your hands on the floor.
3. Kick your feet back into a plank position.
4. Perform a push-up, then jump back to the squat position.
5. Leap up into the air with your arms overhead.

2. Mountain Climbers

Mountain climbers are another high-intensity exercise that targets the core, shoulders, and legs. The dynamic movement helps increase heart rate, which accelerates fat loss.

A study in the Journal of Sports Sciences found that exercises involving large muscle groups (like mountain climbers) boost post-exercise oxygen consumption, which increases the number of calories burned after the workout .

How to Perform:

1. Start in a high plank position with hands directly under your shoulders.
2. Drive one knee toward your chest, then quickly switch legs.
3. Continue alternating legs at a fast pace.

3. Plank

The plank is a static exercise that directly engages the core, helping to build a strong midsection. While it may not burn as many calories as aerobic exercises, it builds muscle endurance, which is crucial for overall fat reduction.

Research shows that stronger core muscles improve exercise performance, allowing individuals to engage in higher-intensity workouts for longer periods .

How to Perform:

1. Lie face down and lift yourself into a forearm plank position.
2. Keep your body in a straight line from head to heels.
3. Hold this position for 30 to 60 seconds, maintaining tension in your core.

4. Jumping Jacks

Jumping jacks are an easy-to-learn cardiovascular exercise that works the entire body and helps burn calories fast. This aerobic exercise elevates the heart rate, increasing overall calorie burn and promoting belly fat reduction.

The American Council on Exercise recommends jumping jacks as part of an effective fat-burning cardio routine .

How to Perform:

1. Start with feet together and arms by your sides.
2. Jump your feet out while raising your arms overhead.
3. Quickly reverse the motion to return to the starting position.

5. Bicycle Crunches

Bicycle crunches are one of the best exercises for targeting the rectus abdominis and obliques, the key muscles of the core. Engaging these muscles helps build a stronger, more defined midsection.

According to a study in the Journal of Orthopaedic and Sports Physical Therapy, bicycle crunches engage more abdominal muscles than standard crunches, making them more effective for targeting belly fat .

How to Perform:

1. Lie flat on your back with your hands behind your head.
2. Lift your legs, bending at the knees, and bring one elbow toward the opposite knee.
3. Alternate sides, pedaling your legs as if riding a bike.

6. HIIT Sprints

High-intensity interval training (HIIT) sprints are one of the most efficient ways to burn calories quickly and promote fat loss. Sprinting maximises calorie burn in a short period, making it a powerful tool for reducing body fat.

A study in the Journal of Obesity showed that HIIT is highly effective at reducing abdominal fat compared to steady-state cardio .

How to Perform:

1. Sprint at maximum effort for 20 to 30 seconds.
2. Rest or walk for 60 to 90 seconds.
3. Repeat for 15 to 20 minutes.

7. Russian Twists

Russian twists are a great core exercise for targeting the oblique muscles and improving rotational strength. They also engage the lower abs and help tone the midsection.

A study published in the Journal of Strength and Conditioning Research highlighted that exercises involving torso rotation, like Russian twists, activate the obliques more effectively than traditional ab exercises .

How to Perform:

1. Sit on the floor with your knees bent and feet flat.
2. Lean back slightly while keeping your core engaged.
3. Twist your torso from side to side, touching the floor with your hands.

8. Kettlebell Swings

Kettlebell swings are a compound exercise that targets the glutes, hamstrings, core, and shoulders. The explosive movement boosts heart rate and increases calorie expenditure.

A study in The Journal of Strength and Conditioning Research found that kettlebell swings elevate the heart rate to levels comparable to running, making it an effective exercise for fat loss .

How to Perform:

1. Stand with your feet shoulder-width apart, holding a kettlebell with both hands.
2. Hinge at the hips, swinging the kettlebell between your legs.
3. Thrust your hips forward to swing the kettlebell to chest height.

9. Jump Rope

Jumping rope is a simple yet highly effective cardiovascular exercise that burns a significant number of calories in a short amount of time. It engages the entire body and improves coordination, making it a great fat-burning workout.

The American Heart Association recommends jump rope as a cardio exercise that can burn up to 10 calories per minute .

How to Perform:

1. Hold the handles of the jump rope at your sides.
2. Swing the rope over your head and jump as it passes under your feet.
3. Continue for 1 to 2 minutes at a time, then rest and repeat.

10. Walking

Walking is a low-impact exercise that can still be highly effective for reducing belly fat, especially for beginners or those with joint issues. Consistent walking combined with a calorie deficit can lead to significant fat loss over time.

Research published in The Journal of Applied Physiology found that regular moderate-intensity exercise like walking is effective in reducing visceral fat .

How to Perform:

1. Walk at a brisk pace for 30 to 60 minutes.
2. Focus on maintaining an elevated heart rate during the session.

11. Squat Jumps

Squat jumps combine strength training and cardio in one powerful move. They target the legs, glutes, and core while elevating the heart rate, making them an excellent fat-burning exercise.

A study in Sports Medicine confirmed that plyometric exercises like squat jumps increase post-exercise calorie burn, contributing to greater fat loss .

How to Perform:

1. Stand with your feet shoulder-width apart.
2. Lower into a squat, then explosively jump into the air.
3. Land softly and immediately lower back into the squat position.

12. Side Planks

Side planks are another core-strengthening exercise that targets the obliques and helps build a stable core. This exercise improves balance and reduces lower back pain, making it beneficial for long-term abdominal fat loss.

According to a study in the Journal of Sports Sciences, isometric exercises like side planks enhance core strength, contributing to better overall body composition .

How to Perform:

1. Lie on your side with your legs extended.
2. Lift your hips off the ground, supporting your body on one forearm.
3. Hold this position for 30 to 60 seconds before switching sides.

13. Boxing

Boxing is an intense full-body workout that engages the arms, core, and legs. It burns a high number of calories and improves cardiovascular fitness, making it a powerful tool for reducing body fat.

A study in the Journal of Physical Therapy Science found that boxing significantly reduces body fat percentage and improves fitness levels in individuals .

How to Perform:

1. Stand in a boxing stance with one foot forward.
2. Throw punches at a bag or in the air, using your core to power the movement.
3. Continue for 1 to 3-minute rounds with short rest periods in between.

14. Lunges

Lunges work the legs and glutes while engaging the core for stability. Incorporating lunges into your routine helps build muscle, which increases metabolism and contributes to fat loss.

The Journal of Strength and Conditioning Research states that strength exercises like lunges are vital for reducing overall body fat and building lean muscle .

How to Perform:

1. Stand with your feet hip-width apart.
2. Step forward with one leg and lower your hips until both knees are bent at 90 degrees.
3. Push back up to the starting position and switch legs.

15. Rowing

Rowing is a full-body cardio workout that targets the arms, legs, and core. It burns a high number of calories, making it a great choice for reducing belly fat.

A study in the International Journal of Sports Medicine found that rowing effectively improves aerobic fitness and body composition, leading to fat loss .

How to Perform:

1. Sit on the rowing machine and grab the handles.
2. Push with your legs while pulling the handles toward your chest.
3. Slowly return to the starting position and repeat.

16. Swimming

Swimming is a low-impact exercise that works the entire body, improving cardiovascular fitness and burning calories. It’s particularly beneficial for people with joint issues looking for an effective fat-burning workout.

Research in the Journal of Exercise Rehabilitation showed that swimming leads to significant reductions in body fat, including belly fat .

How to Perform:

1. Swim laps at a moderate to high intensity for 30 to 60 minutes.
2. Incorporate different strokes to work various muscle groups.

17. Cycling

Cycling is a great way to burn calories and reduce fat, especially when done at a high intensity. It targets the legs, glutes, and core, making it an effective full-body workout.

A study in The Journal of Obesity found that high-intensity cycling helps reduce visceral fat, improving overall body composition .

How to Perform:

1. Cycle at a moderate to high intensity for 30 to 60 minutes.
2. Alternate between standing and seated cycling to engage different muscles.

18. Deadlifts

Deadlifts are a compound strength exercise that works multiple muscle groups, including the legs, back, and core. Building muscle through strength training boosts metabolism, helping you burn fat more efficiently.

The Journal of Strength and Conditioning Research reports that compound lifts like deadlifts increase metabolic rate and promote fat loss .

How to Perform:

1. Stand with your feet shoulder-width apart and a barbell on the floor in front of you.
2. Bend at the hips and knees to grab the bar with both hands.
3. Stand up straight, lifting the barbell to hip level, then slowly lower it back down.

19. Leg Raises

Leg raises target the lower abdominal muscles, helping tone the lower belly area. Strengthening these muscles can improve overall core stability and contribute to fat loss.

According to the Journal of Strength and Conditioning Research, exercises that isolate the lower abs, like leg raises, are beneficial for building core strength .

How to Perform:

1. Lie flat on your back with your legs extended.
2. Lift your legs until they form a 90-degree angle with your torso.
3. Slowly lower them back down without letting them touch the floor.

20. Treadmill Intervals

Running intervals on the treadmill is an effective way to burn belly fat. Alternating between high-speed running and walking or jogging increases calorie burn and targets belly fat.

A study published in the Journal of Applied Physiology found that interval training on the treadmill leads to greater reductions in visceral fat than steady-state cardio .

How to Perform:

1. Run at maximum speed for 30 seconds.
2. Walk or jog for 1 to 2 minutes.
3. Repeat for 15 to 20 minutes.

Bibliography

• American Council on Exercise. (2013). Top 10 Cardio Exercises. Available at: [ACE Website]
• American Heart Association. (2016). Jump Rope for Heart. Available at: [AHA Website]
• Journal of Applied Physiology. (2014). The Effects of Walking on Visceral Fat. Available at: [Journal Website]
• Journal of Obesity. (2012). HIIT: The Best Method for Reducing Belly Fat. Available at: [Journal Website]
• Journal of Orthopaedic and Sports Physical Therapy. (2011). The Effectiveness of Bicycle Crunches for Abdominal Muscle Engagement. Available at: [Journal Website]
• Journal of Physical Therapy Science. (2015). Boxing as a Fat Reduction Exercise. Available at: [Journal Website]
• Journal of Sports Sciences. (2016). Mountain Climbers and Post-Exercise Oxygen Consumption. Available at: [Journal Website]
• Journal of Strength and Conditioning Research. (2013). Strength Training and Fat Loss. Available at: [Journal Website]
• Obesity. (2009). The Impact of Aerobic Exercise on Visceral Fat. Available at: [Journal Website]
• Sports Medicine. (2012). Plyometric Training and Fat Reduction. Available at: [Journal Website]

Key Takeaways Table

This comprehensive guide combines both aerobic and strength-based exercises that have been proven to help reduce belly fat. Incorporate these exercises into your routine for faster results backed by science.