14 Best Exercises To Lose Belly Fat Fast, According to Science

14 Best Exercises to Lose Belly Fat Fast, According to Science

Ever wonder why belly fat is so hard to get rid of? This is a commonly asked question, and you are not alone in searching for an answer. The answer isn’t just about appearances; it’s a matter of overall health. Engaging in exercise can be a solution, but only if you are performing the appropriate exercises. It is vital in losing belly fat, largely due to its capacity to create a calorie deficit, enhance metabolic health, and target belly fat through specific workout types. 

During exercise, your body burns calories, causing it to enter a state where it expends more energy than it consumes. This calorie deficit forces your body to utilize stored fat, contributing to weight loss, with belly fat often being the first to reduce.

As we know, the type of exercise matters too, so to make sure you are on the right track, discover the 14 best exercises to lose belly fat fast, according to science.

Best Exercises to Lose Belly Fat Fast

The journey to losing belly fat can be fast-tracked with specific exercises that have been shown by science to be particularly effective. Below are the exercises you need to get ready for. 

1: Running

Running is an efficient high-intensity cardio workout that engages multiple muscle groups, thus leading to higher calorie and fat burn. It’s a versatile exercise that can be done anywhere and requires no special equipment, making it an accessible option for many people.

2: Jumping Rope

Jumping rope is an incredibly effective cardiovascular exercise that efficiently burns a substantial amount of calories, aiding in the reduction of belly fat. It’s a full-body workout that engages your core, arms, and leg muscles, thus improving agility and toning your body. 

3: Crunches 

Crunches are an effective exercise for belly fat as they specifically target the muscles in your abdomen. They help in strengthening your core, improving your posture, and reducing belly fat by tightening your abdominal area.

4: Deadlifts

Deadlifts are a compound exercise that simultaneously targets various muscle groups, including your core, back, and lower body. By engaging the core, deadlifts can help in reducing belly fat over time.

5: Squats

Squats are another effective strength training exercise. They work your lower body, including your glutes, thighs, and calves, but they also engage your core muscles, helping to tighten your belly and reduce fat. 

6: Russian Twists

Russian twists are an excellent exercise for reducing belly fat as they target the oblique muscles, which are the muscles on either side of your abdomen. This twisting motion helps to burn calories and tone your belly area.

7: Burpees

Burpees are a demanding full-body exercise that focuses on engaging your core, chest, and legs. This High-Intensity Interval Training (HIIT) workout can spike your heart rate, burn a high number of calories, and contribute to shedding belly fat. 

8: Lunges

Lunges are a compound exercise that targets your lower body, including your hips, glutes, quads, and hamstrings, but they also engage your abdominal and back muscles to maintain balance. As a result, lunges can contribute to a toned belly and overall fat loss.

9: Kettlebell Swings

Kettlebell swings involve a comprehensive workout that activates your core, legs, glutes, and back muscles. The swinging motion increases your heart rate, leading to a higher calorie burn, while the weight of the kettlebell engages your core, aiding in belly fat loss.

10: Mountain Climbers

Mountain climbers are a dynamic physical activity that targets the core and offers an exceptional abdominal workout. Additionally, they swiftly elevate your heart rate, making them a valuable component of any HIIT regimen. 

11: Plank

The plank is an isometric core strength exercise that can be very effective in reducing belly fat. It targets your entire core, strengthening your midsection and helping to flatten your belly. 

12: Leg Raises

Leg raises are a potent exercise for reducing belly fat as they directly target the lower abdominal muscles, which are often challenging to tone. Lying flat on your back, you raise your legs while keeping them straight, engaging your core muscles. This workout not only contributes to core strengthening but also aids in sculpting the lower abdominal muscles, assisting in the reduction of belly fat.

13: Cycling

Cycling is a fantastic low-impact cardio exercise that not only targets your leg muscles but also works your core muscles. It raises your heart rate, helping to burn more calories and effectively reduce belly fat.

14: Rowing

Rowing is a powerful cardio and strength training exercise that provides a full-body workout. This exercise specifically focuses on the core, back, and arm muscles, simultaneously elevating your heart rate to facilitate calorie burning. This dual action of strengthening and calorie burning makes rowing a highly effective exercise for belly fat reduction.

Tips for Effective Belly Fat Reduction

Belly fat reduction is a process that involves more than just exercising. It’s about creating a lifestyle that promotes health, fitness, and well-being. Below are crucial pointers to enhance the effectiveness of your journey towards losing belly fat.

  • Maintain a regular workout routine instead of intermittent extreme exercises.
  • Alongside exercise, a balanced diet rich in lean proteins, fruits, vegetables, and whole grains can significantly enhance fat loss. Limit processed foods and sugary drinks.
  • Drinking sufficient water can increase your metabolic rate, support digestion, and aid in removing waste from the body, indirectly assisting weight loss.
  • Ensure to get adequate sleep each night, as lack of sleep can disrupt the body’s fat-burning process and lead to weight gain.


Losing belly fat is a challenging process, but achievable with the right exercises and a balanced lifestyle. Begin incorporating any of the 14 recommended exercises mentioned above and gradually intensify your workouts as your strength and endurance improve.


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