7 Effective workouts to lose belly fat

Kiran Campbell, RDN - Registered Dietitian Nutritionist

Looking for the most effective workouts to lose belly fat? While spot-reducing fat remains a widely debated topic, the right mix of cardio and strength training can help you shed excess belly fat and sculpt a stronger core, ultimately achieving a slimmer-looking waistline.

What specific workouts help you to lose belly fat?

Before diving into the workouts, it's essential to understand how fat loss works. Most research has largely debunked spot reduction, or losing fat in one specific area. However, other studies suggest that spot reduction is possible.

For example, one 2023 study suggests that a combination of treadmill running and abdominal endurance exercise is more effective at reducing belly fat than treadmill running alone.

That's why combining cardio workouts to lose belly fat with strength training and core work is your best strategy.

Pair this physical activity with a calorie deficit and balanced diet, and you have the perfect set-up for reducing overall body fat, including stubborn belly fat.

Ready to get started? Let's dive into the most effective workouts to lose belly fat fast!

1. High-Intensity Interval Training (HIIT)

HIIT is one of the most effective cardio workouts for stomach fat because it alternates between bursts of intense exercise and short recovery periods, keeping your heart rate elevated and torching calories in less time.

Sample HIIT workout:

30 seconds of jump squats
30 seconds rest
30 seconds of mountain climbers
30 seconds rest
30 seconds of burpees
30 seconds rest

Repeat for 3–4 rounds.

Bonus tip: HIIT workouts can be done in 20–30 minutes, making them ideal for busy schedules.

2. Walking or power walking

It may seem simple, but walking is a low-impact, sustainable cardio workout for reducing stomach fat, especially when done consistently. It helps burn calories without overloading your joints and is excellent for beginners.

Tips to maximize results:

Walk briskly (aim for a pace of 3.5 to 4 mph) for 30–60 minutes daily
Use hills or inclines to increase intensity

3. Running or jogging

As a full-body cardio exercise, running burns more calories than walking in less time. Regular running sessions can help reduce visceral fat—the dangerous fat stored around abdominal organs.

Beginner plan:

Start with a 1-minute jog, then 2-minute walks in intervals for 20 minutes.
Gradually build up to continuous 20–30 minute jogs, 3–4 times a week.

Advanced tip: Add sprint intervals to turn your run into a HIIT session.

4. Strength training

Muscle burns more calories at rest than fat. By incorporating resistance training, you tone your body and boost your resting metabolic rate, which can help with long-term fat loss.

Focus on compound moves like:

Squats
Deadlifts
Lunges
Push-ups
Dumbbell rows

Schedule: Aim for full-body strength workouts 2–3 times a week.

5. Core-focused circuits

While core exercises alone won't burn belly fat, they strengthen and define the abdominal muscles beneath, helping you build a firmer, more sculpted midsection as you lose overall fat.

Try this ab circuit (3 rounds):

15 bicycle crunches
20 Russian twists
30-second plank
15 reverse crunches

Tip: Combine ab circuits with cardio workouts to see the best results.

6. Jumping rope

Jumping rope is a fun, effective cardio workout for reducing stomach fat. It gets your heart pumping quickly and can burn over 10 calories per minute.

Beginner approach:

Jump for 30 seconds, rest for 30 seconds
Repeat for 10–15 minutes

Advanced option: Try speed intervals or double-unders to boost intensity.

7. Cycling or spinning

Whether on a stationary bike or riding outdoors, cycling is a solid cardio workout that engages the core, legs, and glutes. It's easier on the knees than running, but still effective for burning belly fat.

How to start:

Ride for 30–60 minutes, 3–4 times a week
Mix steady rides with intervals (e.g., 1-minute sprint, 2-minute recovery)

Indoor option: Join a spin class for structured motivation.

Bonus tips to maximize your belly-fat loss

Even the best workouts to lose belly fat must be paired with healthy habits. Keep these in mind for faster, longer-lasting results:

Track food intake with MyNetDiary : Aim for a slight calorie deficit to encourage fat loss without going too low.
Prioritize protein : This helps preserve muscle mass and keeps you full.
Manage stress : Chronic stress increases cortisol levels, which are linked to belly fat.
Get enough sleep : Poor sleep is associated with increased abdominal fat.
Stay consistent: The best workout is the one you'll stick with!

Burn belly fat with movement and consistency!

There's no magic move that melts belly fat overnight, but combining consistent cardio, strength training, and core work can help you lose fat from your entire body, including your abdominal area. The best workouts to lose belly fat are the ones that fit your lifestyle, challenge your body, and motivate you to come back for more.

Pick two to three workouts from the list above and create a weekly routine that balances cardio and strength. As you watch your waistline shrink, you'll feel stronger, fitter, and more confident.

7 Effective workouts to lose belly fat

What specific workouts help you to lose belly fat?