The Best Easy Exercises to Help You Burn Belly Fat, According to Experts (2024)

This exercise works your core, as well as your chest, shoulders, lats, triceps and quads, explains Michaels. Because burpees involve explosive plyometric movement, they’ll get your heart pumping too.

How to do burpees: Stand with your feet shoulder-distance apart and send your hips back as you lower your body toward the ground in a low squat. Then, place your hands right outside of your feet and hop your feet back, allowing your chest to touch the floor. Push your hands against the floor to lift your body up into a plank and then jump your feet just outside of your hands. With your weight in your heels, jump explosively into the air with your arms overhead.

Reps: Matheny recommends doing 10 to 15 reps, although you can go up to 20 if you’re a seasoned burpeer. “You should never do more than 20 burpees in a row—your form will suffer,” he says. He suggest doing two to three sets of this.

Like burpees, Michaels is a fan of this moving plank exercise because it works your core, in addition to a slew of other body muscles.

How to do mountain climbers: Get into a high-plank position with your wrists directly under your shoulders. Keep your core tight, drawing your belly button in toward your spine. Drive your right knee toward your chest and then bring it back to plank. Then, drive your left knee toward your chest and bring it back. Continue to alternate sides.

Reps: These are usually time-based, although you can aim for a set number of reps. Matheny recommends doing 30 second reps on average, or 30 mountain climbers per side.

The Turkish get-up is a 200-year-old total-body exercise that involves using a kettlebell, and it’s a favorite of celebrity trainer Ramona Braganza. While it is slightly complicated, she says that the total-body conditioning move is seriously effective.

How to do a Turkish get-up: Holding one kettlebell by the handle with both hands, lie on your side in a fetal position. Roll onto your back and press the kettlebell up toward the ceiling with both hands until the weight is stable on one loaded side. Release your free arm and free leg to a 45-degree angle with your palm facing down. Slide the heel of the loaded side closer to your butt to firmly grip the floor.

Pushing through the foot on the floor, punch the kettlebell up with the loaded arm and roll onto your free forearm. Don’t shrug your shoulder toward your ear with the supporting side. Be sure to keep your chest wide open. Straighten the elbow on the ground and lift yourself up to a seated position. Weave your front leg through to the back. To protect your knees, your shin on the back leg should be perpendicular to your shin on the front leg.

Perfectly align your arms: wrist over elbow, shoulder over elbow over wrist. Raise your torso to make your upper body erect. Swivel your back knee so that your back shin is parallel with your front shin. Get a grip on the floor with your back toes, then take a deep breath, and stand up.

Reps: Because these are technical, Matheny says you shouldn’t rush through them and that you want to focus on form. “Do no more than 10 reps on each side,” he says.

Phelps suggests adding a medicine ball to your burpee to increase the intensity of the exercise and boost your metabolism—all while building core muscle.

How to do medicine ball burpees: Standing with your feet shoulder-distance apart, hold a medicine ball with both hands. Extend the ball up overhead, then slam the ball down on the ground as hard as you can, hinging over and sitting your butt back as you slam. As you hinge over, bend your knees. Place your hands on the ground outside of your feet and jump back into a high-plank position. Keep your body in a straight line. Then, jump your feet back towards the outsides of your hands so that you are squatting. Pick up the ball and press it overhead, extending your body and standing tall.

Reps: Matheny suggests doing no more than 20 reps at a time, building up to two to three set.

The sprawl is basically a burpee on steroids—a full body exercise that works as many muscles as possible and burns calories while shaping and toning upper- and lower-body, especially your abs. “It takes the traditional burpee to the next level by having you touch your chest to the ground, then push-up to plank as you continue the move,” explains Braganza.

How to do a sprawl: Standing with your feet shoulder-distance apart, squat down and place your hands on the ground. Jump your feet back to a plank and lower your body to touch the ground. Push yourself up to a plank and then jump your feet outside of your hands into a squat. Stand back up. That’s one rep. “If you want to burn even more calories, add a jump between each sprawl,” Braganza adds.

Reps: Sprawls can be pretty intense. That’s why Matheny recommends aiming for 10 reps to start and building up to 20. Then, do two to three sets.

“Medicine ball slams are a dynamic, explosive, and highly metabolic exercise that does not simply target one muscle group,” explains Chris DiVecchio, trainer and founder of Premier Body & Mind. On the surface, the obliques, hamstrings, quads, biceps, and shoulders are the primary movers of this exercise. “But as time goes on and fatigue sets in, nearly every other muscle in the body, in one way or another, may become involved as a secondary mover,” he adds. Doing side-to-side ball slams versus overhead slams incorporates more oblique ab work.

How to do lateral medicine ball slams: Stand with your feet about shoulder-width apart with the medicine ball on one side. Pick up the ball and simply rotate your body as you slam the ball a few inches away from your pinky toe. Make sure to pivot your feet and bend the back knee as you come into a split squat position to catch the ball on one bounce. Alternate sides. Make sure you tighten your core as you bring the ball overhead and to the side.

Reps: Aim for 10 reps on each side, with a goal of doing three sets, Matheny says.

Overhead medicine ball slams strengthen your core as it works against gravity. This exercise also tests your endurance, getting your heart rate up each time you pick the ball up and bring it overhead. To get the most out of this exercise, be sure to use a heavy weighted ball.

How to do overhead medicine ball slams: Standing tall with your feet hip-width apart, hold a medicine ball with both hands. Reach both arms overhead, fully extending your body. Slam the ball forward and down toward the ground. Extend your arms toward the ground as you slam and don’t be afraid to bend your knees as you hinge over. Squat to pick the ball up and then stand back up.

Reps: Shoot for 10 to 20 reps, with two to three sets, Matheny says. However, if you can comfortably do 20 reps right now, he suggests ramping it up to 25.

The Russian twist is a core exercise that improves oblique strength and definition, explains DiVecchio. The move, typically performed with a medicine ball or plate, involves rotating your torso from side to side while holding a sit-up position with your feet off the ground.

How to do Russian twists: Sit up tall on the floor with your knees bent and feet off the ground. Hold a medicine ball with your hands at chest height. Lean backward with a long, tall spine, holding your torso at a 45-degree angle and keeping your arms a few inches away from your chest. From here, turn your torso to the right, pause and squeeze your right oblique muscles, then turn your torso to the left and pause to squeeze your left oblique muscles. The movement should come from your ribs and not your arms.

Reps: Your form will get worse over time as you get tired, Matheny says. “It’s not about doing as many as possible,” he adds. That’s why he recommends doing 10 to 12 reps at a time, aiming for two to three sets.

You know that your cardio sessions are crucial when it comes to burning the layer of fat sitting on top of your abdominal muscles. But it’s still important to work those abs even as you’re trying to shed fat, says New York City-based personal trainer Adam Sanford, founder of Adam Sanford Fitness. His favorite move to do that? Holding plank on a BOSU ball.

It’s more challenging than a normal plank where your hands are on the floor, because the BOSU tests your balance, says Sanford. “When your body tries to find control as your balance is challenged, your abs, obliques, and deep transverse abdominal muscles are activated,” he says. Strengthening these core muscles also helps increase your metabolism, ultimately helping you to burn more calories and fat.

How to do BOSU ball planks: Flip a BOSU ball on its rubber side and hold onto the edges of the flat surface with both hands, about shoulder-distance apart. Hold the plank for 30 to 45 seconds, increasing the time as you get stronger.

Reps: Spending more time in a plank position doesn’t translate to more gains after a certain point. “Your form will get worse over time,” Matheny says. He recommends planking for 30 seconds up to a minute, and increasing the intensity by doing more sets or adding weight on your back.

This is what Matheny calls a “multi-joint movement” that gets your whole body and core involved. While it’s not the one thing that will torch your belly fat, it can help as part of a larger plan. It can also help tone the muscles in your core (and arms), which will show more as you lose fat, Matheny says. This is an elevated take on a push-up that works multiple muscle groups in your upper body, while putting a lot of weight on your triceps.

How to do tricep extension push-ups: To do tricep extension push-ups, start in a plank position and then bend your elbows back so that your forearms are flat on the ground. Keep your head, neck, back, and legs in a straight line. Then, extend your arms straight until you’re back in a plank position.

Reps: The right number of reps ultimately depends on where you’re starting from. If you can only do a few push-ups, you’re unlikely to roll through a bunch of tricep extension push-ups on the first try. Start with five, and aim to work your way up to 10, then 15, then 20. You can do several sets, depending on how challenging these are for you.

Running at an incline rather than on a flat surface has been shown to increase total calorie burn by as much as 50 percent, says Jill Penfold, a Los Angeles-based personal trainer. Whether you’re outside on a hill or at the gym on an inclined treadmill, start out walking for five to 10 minutes, suggests Penfold. “Your heart rate should elevate pretty quickly as you pick up your pace,” she says.

Try this treadmill workout: Walk or jog on an incline for five to 10 minutes. Maintain a jog for another five to 10 minutes, then pick your pace up again and start running. “This doesn’t have to be an all-out sprint,” says Penfold, but you should be working hard enough that you can’t carry a conversation. Spend five minutes running, then drop your pace back down to a jog. Continue alternating with five to 10 minutes of jogging and five to 10 minutes of running for 30 to 45 minutes. . “You can also do repeated short bursts of 20 seconds with jogging in between,” Matheny says.

Just because you may not have access to open water, it doesn’t mean you can’t weave this fat-blasting cardio workout into your gym routine. Not only does using a rowing machine get your heart rate way up, which helps you blast calories and burn fat, but it also works muscles in your legs, core, arms, shoulders, and back, says Penfold.

Try this 4-minute rowing circuit: Begin with 20 seconds of rowing followed by 10 seconds of rest. Look at how many meters you traveled in that time. (Don’t get off the rowing machine or even let go of the handle when you rest, says Penfold.) Repeat this eight times, trying to beat your distance each time. When you’re finished with this four-minute circuit, row a fast 500 meters and note how long it takes you. “That’s the number you’ll want to match or beat during your next rowing session,” says Penfold. Matheny says you can even do short “power bursts” of 20 seconds at a time.

While the old thinking was that steady-state cardio exercises were best for burning fat, we now know that short and intense bursts of fast-paced cardio is much more effective. Hope Pedraza, an ACSM personal trainer and the creator of inBalance, a San Antonio-based fitness and wellness studio, suggests doing intervals that alternate between exercises that work different muscle groups.

Try this HIIT workout: After a 10-minute warm-up, spend 30 seconds doing as many reps as possible of squats, push-ups, kettlebell swings, or single-arm rows. Then, rest for 30 seconds and do a different exercise for another 30 seconds. Continue for 10 rounds. Choose any of your favorite exercises—just make sure you alternate between exercises that work different muscle groups, which will help certain muscles recover while you work others.

If you’ve been lifting moderately heavy weights but are still looking to tone up more, it’s time to pick up the intensity by using heavier weights and cutting down on rest time between reps, says Tyler Spraul, C.S.C.S., a certified strength and conditioning specialist and the head trainer at Exercise.com. “Lifting heavy is where you see more of an after-burn effect. Your body continues to burn calories even after you leave the gym,” Spraul says. Just be sure that your technique doesn’t suffer as you increase your weight, which can lead to injury.

How to do strength training: There are a wide range of moves to try with strength training. If you’re new to strength training, this 15-minute total-body workout is a great place to start.

Yes, you read that right. Simply walking for weight loss works, says Sahmura Gonzalez, a personal trainer based in New York City.

“It seems so simple, but 45 to 60 minutes of brisk walking every day can do wonders for your metabolism,” says Gonzalez. “Plus, it ensures that you don’t over-train, which can lead to an over-production of cortisol—a stress hormone that’s been shown to contribute to belly fat.”

If your walking workout helps you unwind after a stressful day or work through emotions that might otherwise stress you out, there’s a chance it’ll help you lower cortisol levels, which in turn can keep belly fat in check, says Gonzalez.

How to do walking as a workout: You probably know how to walk already but, like many exercises, it can take time to build your stamina. Matheny recommends starting small—say, going for a mile-long walk—seeing how you feel, and adding more mileage from there. You can also pick up your pace or walk on an incline on the treadmill to increase the workout.

Focusing on big muscle groups is a good way to burn more calories, Matheny says. “Your legs have the biggest muscle groups, and having exercises that are multi-joint or lower body dominant are ideal,” he says. Indoor cycling allows you to build up those muscles without taxing your joints.

How to do indoor cycling: Any kind of indoor cycling will help you get a workout in, but short bursts of speed and increases in resistance are likely to give you the most bang for your buck, Matheny says. You can try mixing in sprints with climbs—where you maintain your pace but increase your resistance—to work up a sweat.

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