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

Losing belly fat is often a primary fitness goal for many individuals. While spot reduction (losing fat from a specific area) is a myth, certain exercises can help you burn overall body fat, which includes belly fat. Here are 14 scientifically-backed exercises that can help you lose belly fat fast.

1. High-Intensity Interval Training (HIIT)

HIIT involves short bursts of intense exercise followed by brief periods of rest. This form of training has been shown to be highly effective at burning fat, including abdominal fat. Studies suggest that HIIT can reduce body fat more effectively than traditional steady-state cardio.

Example HIIT Routine:

• 30 seconds of sprinting
• 30 seconds of walking or resting
• Repeat for 15-20 minutes

2. Burpees

Burpees are a full-body exercise that combines cardio and strength training. They are excellent for burning calories and increasing cardiovascular endurance.

How to Do Burpees:

• Start in a standing position.
• Drop into a squat and place your hands on the ground.
• Kick your feet back into a plank position.
• Perform a push-up.
• Jump your feet back to the squat position.
• Jump explosively into the air.

3. Mountain Climbers

Mountain climbers are a dynamic, high-intensity exercise that works your entire body, particularly the core.

How to Do Mountain Climbers:

• Start in a plank position.
• Draw one knee to your chest, then switch legs quickly, as if running in place.
• Continue alternating legs at a fast pace.

4. Russian Twists

Russian twists target the obliques and help strengthen the core while burning calories.

How to Do Russian Twists:

• Sit on the floor with your knees bent and feet lifted.
• Lean back slightly and hold a weight or medicine ball.
• Twist your torso to the right, then to the left, tapping the weight to the floor each time.

5. Plank

The plank is a fundamental core exercise that helps build strength and stability.

How to Do a Plank:

• Start in a push-up position with your elbows bent and weight on your forearms.
• Keep your body in a straight line from head to heels.
• Hold for as long as possible, aiming for at least 30-60 seconds.

6. Bicycle Crunches

Bicycle crunches are highly effective for targeting the rectus abdominis and obliques.

How to Do Bicycle Crunches:

• Lie on your back with your hands behind your head.
• Lift your legs and shoulders off the ground.
• Bring your right elbow to your left knee while straightening your right leg.
• Switch sides and repeat in a pedaling motion.

7. Leg Raises

Leg raises focus on the lower abdominal muscles.

How to Do Leg Raises:

• Lie on your back with your legs straight.
• Place your hands under your hips for support.
• Lift your legs towards the ceiling, keeping them straight.
• Lower your legs back down without touching the floor.

8. Crunches

Crunches are a classic abdominal exercise that targets the upper abs.

How to Do Crunches:

• Lie on your back with your knees bent and feet flat on the floor.
• Place your hands behind your head.
• Lift your shoulders off the floor, squeezing your abs.
• Lower back down and repeat.

9. Running or Jogging

Running or jogging is a simple and effective way to burn calories and improve cardiovascular health. It helps reduce overall body fat, including belly fat.

10. Swimming

Swimming is a full-body workout that can help burn a significant amount of calories. The resistance of water adds an extra challenge to your muscles, making it an excellent exercise for losing belly fat.

11. Rowing

Rowing is a great cardiovascular exercise that engages the entire body, particularly the core. It's effective for burning calories and building muscle.

12. Walking

Walking might seem too simple, but it’s a great way to start losing belly fat, especially for beginners. Brisk walking can help you burn calories and improve your overall fitness.

13. Jump Rope

Jumping rope is a high-intensity cardio exercise that can help burn a lot of calories in a short amount of time. It’s also great