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Reducing belly fat is one of the most common fitness goals.
Home Workout Routine To Lose Belly Fat
Aside from being an aesthetic goal, losing belly fat is a great way to improve your overall health. research (opens in new window) links larger waistlines to diseases such as heart disease, diabetes and some cancers.
Belly Fat Exercises: 6 Exercises For Flat Abs That You Can Do At Home
That said, doing hundreds of crunches every day won’t give you the abs of your dreams, and there are no specific exercises that can “target” belly fat. Instead, losing weight from the midsection is all about eating right, limiting the number of calories you take in, and increasing the number of calories you burn.
So instead of spending hours in the gym, it’s better to focus on exercises that include cardio and strength work and target your core. You don’t know where to start. Here we have found the 10 best exercises to get rid of belly fat.
We’ll take them down first because it only gets better from here. Sure, you probably hate them, but burpees are a brilliant plyometric movement that targets your core, chest, shoulders, lats, triceps and quads. They’ll also get your heart rate up and burn calories. (Don’t like burpees? Here’s a complete exercise you can do instead.)
Starting with your feet shoulder-width apart, come into a squat position. From a deep squat, place your hands on the floor inside your feet and jump your legs behind you so you’re in a plank position, then push up, touching your chest to the floor. Come up into a plank on your hands, then jump your feet under your chest. Jump your legs off your hands, and when you stand up, jump with your hands in the air. Aim for 10 reps.
These Simple And Effective Exercises Can Help Melt Belly Fat Within No Time! Do Include Them In Your 2019 Workout Regime!
Another one that looks easy on paper but packs a serious burn, Russian twists target your obliques as well as your core muscles. Because they force you to make a rotating motion, they are extremely useful for many athletes, especially tennis and baseball players.
Start sitting on the floor and press your seat bones into the floor. Lift your legs so they float off the floor and bend into a boat pose. Remember to create a V-shape with your torso and legs and keep your back straight. Extend your arms in front of you, intertwining your fingers. Using your abdominal muscles, rotate your body to the right, then to the center, then repeat on the left side. He is a representative. Aim for 20 reps, 10 on each side. To make the exercise more difficult, grab a dumbbell.
Another full-body exercise that blends cardio and strength training, the kettlebell swing targets the major muscle groups of the body. If you don’t have a kettle, a milk carton filled with water (and the lid screwed on tightly) will either be dumb.
Start standing with your feet shoulder-width apart and a kettlebell on the floor in front of you. Bend your knees and hinge your hips, lean forward to pick up the kettlebell and pull it between your legs to build momentum. As you swing the kettlebell forward, drive your hips forward and remember to squeeze your glutes to keep your back straight. Do not let the kettle go above your head. He is a representative. For starters, try kettlebell swings for 45 seconds, then rest for 15 seconds and repeat three times. If you’re more advanced, go 90 seconds on, 15 seconds off.
The 12 Best Exercises To Lose Belly Fat [for Men And Women]
It won’t make you popular with your downstairs neighbors, and it’s probably something you’ll want to save for a workout at the gym, but the medicine ball slam is another exercise that combines cardio and strength. To perform this exercise, you will need a medicine ball and a protective mat to avoid damaging the floor. Medicine ball kicks work your shoulders, triceps, calves, back and core.
What does it say on the tin Start with your feet shoulder-width apart and knees slightly bent and raise the medicine ball above your head. Bend at the waist and engage your core muscles, drop the ball to the ground (target one foot in front of you to avoid injury). If you can, catch the ball on the way up and start again. If not, pick it up and return to the starting position. Aim for three sets of five to 10 repetitions.
Another exercise that burns calories really fast is jumping jacks. You may not have done them since your PE classes at school, but jumps are an explosive plyometric movement that helps increase your muscle strength as well as get your heart rate up.
Starting with your feet slightly less than shoulder-width apart, bend your knees as if you were going into a lunge position, then jump into the air, bringing your knees as close to your chest as possible. Keep your back straight and remember to land as softly as possible on your descent. Try to do as much as you can. Aim for 2-3 sets of 10-15 reps.
Best At Home Exercises To Lose Belly Fat In 1 Week
Another exercise you haven’t done since high school, but jumping jacks are actually a great cardio exercise that you can do almost anywhere. As a plyometric workout, jumping jacks will get your heart rate up, burn calories, and increase your endurance.
Begin standing with your feet together and your arms at your sides. Bend your knees and jump into the air. As you jump, spread your feet shoulder-width apart and raise your arms above your head in a V-shape. Return to the starting position. Aim for 10-20 reps and repeat 2-3 times.
Walking on an incline burns more fat than walking on a platform because you are working harder. Research has shown that walking on a 16-18% incline at 3 mph burns 70% more fat than running on a flat surface. Need inspiration? Find out what happened when we tried the viral TikTok 12-3-30 treadmill workout.
To avoid injury when walking on an incline treadmill, remember to engage your core as you walk and avoid leaning forward. Try to keep your stride quick and short rather than stretching into longer strides.
How To Lose Belly Fat — 10 Exercises To Try
This is another fast movement that will burn calories. Jump lunges primarily work the lower leg muscles, including the quadriceps, hamstrings, hamstrings, and calves. If you don’t like the impact of jumping, just do normal body weight jumps, but move as fast as you can, alternating between legs. As you get stronger, work up to jumping jacks, even if you can only do it on one or both sides.
Starting with your feet shoulder-width apart, step your left leg forward, keeping your core engaged and your arms at your sides. Shift your weight forward as you lower your right knee to the floor. Quickly jump up, changing the position of your feet in the air so that your right leg is forward and your left knee is bent towards the floor. To help you keep your balance, throw your arms in the air as you jump. Aim for 5-10 reps on each leg.
Similar to the bodyweight squat, the jump squat will target your glutes, hamstrings, quads, and hamstrings, but it’ll also get your heart rate through the roof and help you burn more calories. If you are afraid of the impact on your knees, you can of course choose regular squats, but chain the repetitions as quickly as possible to raise your heart rate.
With your feet shoulder-width apart, lower your hips back and down so you’re in a squat position. Use your arms to lift yourself up when you jump out of a sitting position. When your feet touch the floor, immediately squat down again. Your thighs should start burning pretty quickly. Aim for 10 to 15 reps.
Easy Home Workouts For Beginners To Lose Belly Fat, Train Abs & Tone Arms
Mountain climbers are another great core exercise that will get your heart rate up and work your shoulders, hamstrings and quads. Consider moving as fast as possible to really burn calories and work your core muscles.
Start in a plank position and remember to keep your core as tight as possible with your pelvis pulled toward your spine. Bend your left knee toward your chest as if trying to force it to touch your left elbow. Return your leg to its starting position and bring your right knee toward your chest. Repeat. Aim for three reps of 10 reps on each side.
Jane McGuire is the Tom’s Guide’s Fitness Editor, which means she covers everything from running gear to yoga mats. An avid runner, Jane has spent the past four years testing and reviewing fitness products, so she knows what to look for when finding a good running watch or shorts with big enough pockets.
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