Belly fat has a way of sticking around like that awkward conversation you didn’t want to have; persistent, frustrating, and hard to ignore. Nevertheless, burning belly fat is only about combining the right exercises, balanced nutrition, and a dash of patience. And no, you won’t wake up with abs overnight, but with the right workouts, you’ll be well on your way to a stronger core and a healthier you.
Everyone wants a toned tummy, but reducing belly fat is about much more than looking good in your favourrite jeans, says Kushal Pal Singh, Fitness and Performance Expert at Anytime Fitness. “Visceral fat, the deep abdominal fat that wraps around your organs, is linked to heart disease, diabetes, and metabolic disorders. Belly fat is a red flag for your heart health and metabolism. The right mix of exercise and nutrition shrinks your waistline and also boosts energy, reduces inflammation, and improves your well-being,” he says.
Singh suggests 8 effective workouts to help you tackle that stubborn midsection:
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1. Aerobic training:
Low-Intensity Steady-State (LISS) cardio like brisk walking, cycling, or jogging might not sound glamorous, but it’s incredibly effective for fat loss. When done for 30–60 minutes at 50–65 percent of your maximum heart rate, LISS allows your body to use fat as a primary fuel source without exhausting you. Think of it as fat-burning on cruise control — easy to stick with and surprisingly rewarding.
2. Strength training:
Resistance training does more than build muscle; it turns your body into a calorie-burning machine. Compound movements like squats, deadlifts, and bench presses engage multiple muscle groups, raising your heart rate and keeping your metabolism elevated long after you leave the gym. “Strength training creates an ‘afterburn effect,’ meaning your body keeps burning calories for hours post-workout — belly fat included,” Singh says.
3. Calisthenics:
Bodyweight exercises like burpees, mountain climbers, and jump squats bring the burn without the need for equipment. These dynamic movements engage your core, build endurance, and help torch calories, all while improving functional strength. Pair them with a balanced diet, and that belly won’t stand a chance.
4. HIIT:
High-Intensity Interval Training (HIIT) is effective. Alternating short bursts of intense effort (sprints, jump squats) with brief recovery periods keeps your heart rate high and metabolism revved up. A 20–30 minute HIIT session burns calories during and long after your workout, making it a belly-fat-blasting favourite.
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5. Planks:
Forget endless sit-ups, planks are where the magic happens. Forearm planks, side planks, and plank variations build deep core strength, essential for both fat loss and functional movement. Singh points out, “A strong core supports your posture, reduces back pain, and is crucial for sustainable fat loss, plus, planks make you feel like a fitness warrior,” says Singh.
6. Running and sprinting:
Few things beat running when it comes to calorie burn, and adding sprint intervals to your routine kicks the fat-burning into high gear. The combination of steady-state runs and short, high-intensity sprints helps reduce overall body fat, including that stubborn belly fat. Bonus: runner’s high is totally real.
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7. Leg raises:
If lower belly fat seems impossible to budge, leg raises are here to help. Slow, controlled movements target your lower abs and improve core strength. Skip the momentum, the slower you go, the harder your abs work, and that’s exactly what you want.
8. Burpees:
Burpees are the ultimate full-body fat-burning move. They combine cardio and strength, elevate your heart rate, and work your entire body in one explosive exercise. Yes, they’re tough, but so is belly fat, and burpees aren’t afraid of a fight.
Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.
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