Fat Loss Workouts – Best Exercises To Burn Off Fat & Build Up Muscle

How to get rid of back fat

Looking for fat loss workouts that help you burn fat and build muscle – quickly and easily? Discover the best exercises to get rid of stubborn belly fat, boost your energy, improve your stamina and make you healthy.

Which fat loss workouts really work? Many of us have a strong desire to do something for our body and health, especially at the start of a new year.

  • We look in the mirror and wish for a more toned and ripped physique or a less obvious belly bulge.
  • We glare in distaste at the muffin top each time we slip on a favorite pair of jeans, wishing it would just disappear.
  • Many want to lose fat around their middle. Folks dream of leaner thighs and a firmer butt.
  • We want to get rid of the extra rolls of fat under our arms, those bat-like wings that seem to flap when we wave goodbye.

Well, it’s time to say goodbye to the excess fat with these smart fat loss workouts that really work.
So, which are today’s best fat loss workouts that will deliver results?
Let’s get one thing clear first, before we begin.
It is not easy to get rid of fat selectively from one part of the body, such as from the belly or thigh alone. This is known as spot reduction – and it just doesn’t work.
It is especially difficult to get rid of belly fat. You have to practice whole body fat loss workouts, and also specific exercises that target areas of concern, in order to achieve an overall reduction in body fat.
There is no guarantee that you will get a flat tummy just because you are doing hundreds of crunches.
Our bodies work differently from what we hope for. While it possible to lose fat all over the body, spot reduction is nearly impossible. Effective fat loss workouts for spot reduction of fat simply do not exist.
So let’s discuss fat loss workouts that actually work.

Build Core Strength with Fat Loss Workouts

Fat loss workouts that target your core muscles and build strength through core exercises are the key to torching extra fat.
You must pick exercises that activate your core muscles. When activated, these muscles keep on burning fat all through the day.
Core fat loss workouts are the fastest and easiest way to lose fat from your belly and other problem areas.
Also, when you build core strength you

  • develop better posture,
  • are less likely to put stress on your joints and
  • can eliminate knee pain and back aches.

As you build muscle, you’ll also get rid of fat because muscles burn 3 times as many calories for energy than any other tissue in the body.
That’s the reason why it’s smart to concentrate on fat loss workouts to build core strength.

HIIT Fat Loss Workouts

Climb stairs - how to lose fat
High Intensity Interval Training or HIIT workouts are great fat loss workouts.
In this form of physical exercise, you work at high intensity in short bursts – and do normal training during the remaining period.
For instance, pick any set of activities like

  • jumping jacks,
  • high knees,
  • mountain climbers and
  • burpees.

Try to do as many of them as possible within 30 seconds and then rest for 30 seconds. Once more, for the next 30 seconds, perform a different exercise, followed by rest for 30 seconds.
Keep alternating this way, doing 30 seconds of an intense exercise and taking a break for 30 seconds of rest, for around 10 to 30 minutes depending on your fitness levels.
You can do variations with 20 seconds of activity and 10 seconds rest, or one minute activity followed by 30 seconds rest.
With this form of HIIT weight loss workouts you’ll burn the calories at high intensity as your heart is forced to work hard. Long after the workout ends, your body keeps burning calories.
You can pick from several different HIIT routines developed by experts and fitness trainers. Start at the beginner level and build up your stamina.
Here’s a sample HIIT fat loss workout to try out:

  • Do a 10-minute warm-up.
  • For 30 seconds do as many reps as possible of squats. (or push-ups, kettlebell swings, or single-arm rows).
  • Rest for 30 seconds and do a different exercise for the next 30 seconds.
  • Continue this way for 10 rounds.

You may choose any of your favorite exercises, as long as you make sure they work different parts of your body. This will help one set of muscles recover while you exercise others.
Another routine devised by Jillians Michaels is the 7-minute HIIT workout.
This involves 20 seconds of intense activity and 10 seconds rest alternating for total of 7 minutes. Yes, it sounds easy… but by the time you are in the seventh minute you’ll be ready to drop!
HIIT is the ultimate fat loss workout, simply melting fat off your body.

Other Fat Loss Workouts

how to lose belly fat
Next, let’s take a look at other fat loss workouts that build core strength and burn calories throughout the day.

1. Fat Loss Workouts with Burpees

It’s the ultimate core strengthening and fat burning exercise and works almost all the major muscle groups from chest to lats, shoulders to quads and triceps.
It involves explosive plyometric movements that get your heart pumping harder. Key to fat loss workouts is to get your heart rate up, and this works well at it.

How to do a burpee effectively?

  • Stand with feet shoulder-distance apart.
  • Go down in a low squat.
  • Place your hands in front of you just a little inside of your feet.
  • With weight on your hands kick your feet back so you are in a low plank position.
  • Now push your body up to a high plank position or do a push up.
  • Jump back into a crouch like a frog with your hands in front of you, returning to the starting position.
  • Now stand tall with your hands above you jump explosively into the air.

You can do 3 sets of 20 reps each.
A person weighing 155 pounds doing 20 burpees a minute can burn 12.5 calories. In 20 minutes, you can lose 250 calories.
You can make this workout harder with this variation:

Medicine Ball Burpees

To make burpees more intense, add a medicine ball. It boosts your metabolism and helps you get sculpted abs faster.

  • Hold a medicine ball while you stand with feet shoulder-distance apart.
  • Extend it up towards the ceiling, then slam it as hard as possible on the ground.
  • As you hinge over the ball, bend your knees.
  • Jump back into a high plank position. Ensure your body is in a straight line.
  • Now jump back with your feet just outside your hands into a squatting position.
  • Pick the medicine ball back and press it overhead while extending your body and standing tall.

You can do 3 sets of 20 reps each.
There are even more variations to the basic burpees which you can try out over time, gradually adding to the intensity as you become comfortable with the basic version.
Make a slow transition, as correct form is more important than adding to the intensity.
Doing it the right way will prevent injuries and burn the most calories. This holds true for all fat loss workouts.

2. Mountain Climbers

Make this workout a key part of your weight loss plan and watch the rolls of fat just melt off your stomach area.
Here’s how to do mountain climbers:

  • With your wrists directly under your shoulders move into a high plank position.
  • Pull your stomach in and squeeze your butt.
  • Now move your right knee towards your chest and then bring it back to the plank position.
  • Do the same with your left knee. Drive it to your chest and then bring it back to plank.
  • That is one mountain climber.
  • Continue by alternating the legs.

To make it a little more difficult, you can include this variation:

  • Drive your knee forwards toward your chest with a jump.
  • And then jump back into a plank position.
  • Do the same with the other leg.
  • Continue this fat loss workout by alternating the legs.

You can do 3 sets of 20 reps each.
Ball Crunch exercise

3. Fat Loss Workouts with Medicine Ball Slams – Two Types

A. Side-to-Side Medicine Ball Slams

Medicine ball slams are high energy exercises that target most major muscle groups.
In the side-to-side medicine ball slam, the obliques, hamstrings, quads, biceps and shoulder muscles are involved. But as you keep doing it for a longer time, almost every muscle in the body is recruited to compensate for other fatigued muscles.
This is a total fat busting exercise routine and can be considered more of an oblique abs workout, unlike the overhead medicine ball slam.
How to do a side-to-side medicine ball slam:

  • Take the regular feet at shoulder-width apart stance.
  • Hold the medicine ball to one side of your body.
  • Rotate your body and slam the ball a few inches away from your feet.
  • Go into the split squat while pivoting your feet to catch the ball on one bounce.
  • Do it on alternate sides.
  • Tighten your core as you bring the ball down from overhead for the bounce.

You can do 3 sets of 20 reps each.

B. Overhead Medicine Ball Slams

In the overhead slam you bring the ball from above your head to bounce in front of you. You’re working against gravity and it strengthens your core.
Use a heavy medicine ball for the highest benefit.
How to do overhead medicine ball slams:

  • Pick up a medicine ball and stand tall with your feet hip-width apart.
  • Hold the medicine ball high above your head with your body fully extended.
  • Now slam the ball downward while you hinge over the ball as you bend your knees.
  • Squat to pick the ball up and stand up.
  • Repeat.

You can do 3 sets of 20 reps each.

4. Fat Loss Workout with Russian Twists

This is highly effective core exercise that strengthens the oblique abdominal muscles. You need a medicine ball or a dumbbell to perform this exercise.
How to do the Russian Twist:

  • Sit with your spine straight on the floor with your knees bent.
  • Lift your feet off the ground.
  • While holding a medicine ball or dumbbell at chest height slightly lean back with your spine straight. Your body should be at 45 degree to your thighs.
  • Now turn your upper body to the right, squeeze your oblique muscles on the right side
  • Then turn to your left and squeeze the oblique muscles on left side. Move with your upper body not your arms.

You can do 3 sets of 20 reps each.

5. Fat Loss Workouts with Jogging/ Running/ Walking

A. Jogging Up an Incline:

If you live in a naturally hilly area, try jogging up and down inclines. The ideal slope is tall enough for a 5-10-minute jog.
If you don’t have access to an outdoor area, you can run on a treadmill set to a slight incline for 5-10 minutes. Then walk normally for 5-10 minutes.
Alternate this for a total of 30-45 minutes of jogging up an incline in a workout.
This routine will get your heart pumping and boost 50% more calories. That’s a simple and effective way to burn off more fat.

B. Jogging/Running on Flat Surfaces

Running up an incline can be hard on the joints. Regular jogging and running on a flat surface is easier and just as effective.
Jogging at between 4-6 mph or running faster than 6 mph are part of excellent fat loss workouts.
A person who weighs 150 pounds will burn off

  • 280 calories with just 30 minutes of jogging, or
  • 350+ calories with 30 minutes of running.

These fat loss workouts burn harmful visceral fat which wraps around internal organs and is linked to several harmful health conditions like diabetes and heart disease.
Walking, jogging and running can be easily included in your daily routine.

  • Wake up half hour early for a morning run around your block.
  • Wear a good pair of running shoes and don’t pound too hard on the pavements.
  • Run with a light step and use the correct technique to prevent injuries.

Rowing machine for fat loss

6. Fat Loss Workouts with Rowing or Cycling Machines

A. Rowing

Fat loss workouts using rowing machines are ideal when you don’t have access to water recreational facilities.
You can get your heart rate up with some gut-busting rowing in the gym.
The rowing machine helps burn fat and works your legs, arms, shoulders, core and back muscles. It’s an underrated yet effective workout that most bodybuilders overlook in the gym.
If you have access to a water body, try rowing with friends. It can be a fun outing while giving your muscles a workout.

How to Do Fat Loss Workouts with Rowing Machine:

You can try this 4-minute circuit on the rowing machine.

  • Row for 20 seconds and stop for 10 seconds,
  • row a little faster for the next 20 seconds and again rest for 10 seconds.
  • Now row faster than the previous time and again rest for 10 seconds.
  • Repeat this circuit rowing for 4 minutes trying to beat your own rowing distance in from the previous 20 seconds.
  • Once you are done with this 4-minute circuit rowing, row a fast 500 meters without breaks.
  • Note your time.
  • Try to beat this number in your next rowing session.

B. Cycling:

Cycling improves fitness and helps you lose weight. Use your gym’s stationary bike if you don’t like cycling outdoors.
A 155-pound person can burn 260 calories in half hour of cycling a stationary bike at a moderate pace.
Those who cycle have better health indicators like

  • better fitness,
  • increased levels of insulin sensitivity and
  • lower heart disease risk.
  • smaller risk of cancer and death.

It is a low impact exercise that’s gentle on the knees and suitable for all age groups and fitness levels.
You could try out the fat loss workouts on your stationary bike in the same way as with the rowing machine.
With each session try to increase your speed or increase the difficulty or the incline. Improve your numbers with each workout.

7. Fat Loss Workouts with Strength Training

Most folks don’t challenge themselves enough when it comes to strength training. They stick to moderate weights and don’t push their bodies to try any harder.
Fat loss workouts for strength training

  • should target multiple-muscle groups,
  • should be done in correct form and
  • use progressively heavier weights.

Don’t be afraid of heavier weights. Just increase the weights in a gradual and sustained manner under the supervision of a trainer.
Maintain correct form all the time. Use the correct muscle groups. Lifting heavy weights help burn fat long after you leave the gym.
Weight training is a popular choice in fat loss workouts.
A 70-kg person will burn approximately 112 calories in 30 minutes of weight training. But more importantly it helps by making you stronger and promotes muscle growth. This automatically increases your resting BMR.
A person with more muscle mass has a higher resting BMR than those with less. That means even while doing nothing, you will still  burn more calories every day than those with less muscle.
While aerobic exercises help burn more calories during workouts strength training, fat loss workouts help burn more calories for many hours after the training workout.

  • Alternate between upper, lower and abs in the gym.
  • Aim for at least 5 sessions of 45 minutes of strength training a week.
  • Do 3 sets of each weight training exercise with 10 reps for medium weights and adequate rests periods in between.

It is important to rest to help the muscles recover and for correct form. Rests should be 30 seconds and slightly more if you are lifting heavy weights.
Walking - and how to lose stomach fat

8. Fat Loss Workouts with Walking

Many people think walking is useless as a part of fat loss workouts.
Well, that’s not true.

  • 45-60 minutes of brisk walking in the open not only enhances your mood, it also burns off calories.
  • You can’t hurt yourself while walking. Injuries due to overtraining in the gym is a real danger. Walking is one of the best ways to bust the belly fat without damaging any part of the body.
  • Walk with an easy gait wearing good pair of shoes.
  • Walking is relaxing and stress-busting too. Stress leads to production of cortisol, a hormone which contributes to storing belly fat.
  • Older folks and those with injuries can also walk as it is the least stressful of exercises in every sense.

So, once a week, go for a long and brisk walk instead of working out in the gym.
Rapid walking for one hour daily will burn one pound of fat in a week. Think about it. That’s quite a great result for a such simple exercise.
A 155-pound (70-kg) person burns around 167 calories per 30 minutes of walking at a moderate pace of 4 mph (6.4 km/h).
Twenty obese women were studied over a 12-week period. They walked for 50-70 minutes, 3 times per week. On average these women lost 1.5% body fat and around 1 inch of fat from around their waist.
Walking can be done anywhere and doesn’t need any special equipment. You could also do intense bursts of fast walking followed by a relaxed pace, and do this for 2 minutes every 10 minutes for better results.

9. Fat Loss Workouts with Yoga

Many people don’t really understand how or why yoga is so popular  as part of fat loss workouts.
Yoga uses breathing control and body weight to

  • improve endurance,
  • build muscle and
  • boost your metabolism.

Join a beginner level yoga class. Stick with it for a month or two.
You may not even notice any change in the beginning. But soon, the way you walk, your agility and your range of movements will ratchet up.
You will be walking faster. You can reach up higher, and bend without any aches or pains as your flexibility improves.
With the daily stretching and gradual loosening of even the tightest of your muscles you will find that you are more active. Being active the whole day burns more calories than any one hour or half hour gym session.
It also improves your mental health tremendously as the controlled breathing you practice in yoga classes helps calm your mind.
Yoga is not just a form of exercise it is also a way of life.

  • Yoga teaches you mindfulness and self-control.
  • It can help with resisting unhealthy food or stop you from overeating.
  • It also helps you recognize your body’s hunger signals and practice mindful eating.

You can do yoga exercises anywhere – if you have a clean and well-ventilated room and a mat.
If you can’t join a class there are plenty of tutorials online and classes you can download or follow along with experts.

10. Fat Loss Workouts with Swimming

Those with injuries or joint problems can choose swimming as an alternative to other intensive forms of fat loss workouts.
Once you learn to swim – it is fun and great way to stay in shape.
Swimming helps tone the entire body and is easy to stay in shape with this fun activity. Just half hour of swimming can help burn off 230 calories in a 70 kg person. Like yoga, swimming also calms your mind.
Do a combination of freestyle, breaststroke, backstroke and butterfly stroke swimming workouts for a complete body workout. Forty-five minute to one hour of continuous swimming burns nearly 700 calories.
You can do HIIT swim or ladder swim workouts to increase the calories you’ll burn.
how to lose belly fat

11. Fat Loss Workouts with Pilates

One more relaxing and simple way to lose fat is through Pilates.
A 140-pound individual can burn 100 calories in a beginner’s Pilates class in half hour. It is also an enjoyable way to lose weight.
When you have fun doing something, you are likely to stick with it for a longer time.
Pilates wins hands down over most other fat loss workouts. If you don’t enjoy jogging, running or cycling, maybe Pilates will appeal to you.

  • People who do this consistently and for at least 3 months have seen a significant reduction in waist size, stomach size and hip size.
  • There are other benefits like reduced back pain and better core strength.
  • Pilates contributes to your endurance, balance, strength, flexibility and overall fitness.
  • You can do this at home or at gyms with special Pilates classes.
  • Combine Pilates with other forms of fat loss workouts like weight training or cardio training to get maximum benefits.

Factors That Affect Weight Loss

If you are wondering how much you can expect to lose doing these weight loss workouts, you have to remember that several things can affect this.
1. Starting weight – Those who weigh more shed more weight initially compared to those who weigh less.
2. Age – Those who are older tend to lose weight more slowly than the younger folks. Older people carry more fat than muscle and this means their resting metabolic rate is lower compared to younger person who has more muscle.
3. Gender – Women have more fat as compared to men. So they tend to lose weight more slowly than men.
4. Calories consumed – Those who eat fewer calories than what their body needs for energy will lose weight faster.
5. Sleep/Rest – An often-ignored aspect of weight loss is sleep. Sleeping for 8 hours a day is the best way to regulate hormones, reduce stress and to keep you healthy. It also keeps your cravings for unhealthy food under control.
6. Health Conditions – Those with thyroid problems, depression and certain genetic conditions may be unable to lose weight at the same rate as their normal counterparts. Treat your health issues. If not, understand that you will have to work harder to lose weight. Also, your rate of fat loss will be slower.

How Much Weight Can I Lose Safely?

How to lose lower belly fat
It is safest to lose about 2 pounds or maximum 3 pounds per week. More than that is not recommended.
If you lose weight too fast you might have to face other issues like fatigue, lethargy, headache, constipation, irritability, irregular periods, dehydration, gallstones and more.
Your immunity might be affected if you are not eating adequately or a proper healthy diet. There is also real danger of regaining the lost weight when you lose too quickly.

Dealing with Weight Loss Plateaus

Don’t feel disheartened if your weight loss tapers off after steady decline initially. This is natural.
It means you have to rework your diet and exercise regime to kickstart the weight loss process again. Increase the intensity of fat loss workouts or decrease the calorie intake.
Add variations to your exercise by choosing a different activity. Adjust proteins vs fats vs carbs ratio in your daily intake to factor in the new reality of your new weight.

Variety Is Key to Keeping Boredom Away

It is important to choose a variety of different ways to keep active.
Doing the same exercise everyday might lead to stress injuries as the same bones/joints and muscles are being worked on every day leading to stress fractures or joint pains.
Choose workouts that target different parts of the body. Choose activities that you enjoy doing as you will then stick to them for the long-term.

Pick Fat Loss Workouts That Maintain Muscle Mass

When on a weight loss journey most folks concentrate on eating less, exercising more and eating right but the important aspect of building or maintaining muscle mass is often overlooked.
It is important to maintain muscle even as you lose weight.
Muscles keep you strong, toned and in burning 3 times more calories than fat. So, when planning on your fat loss workouts make sure you include strength training exercises and eat right.
When you start exercising more and eating less the body quickly adapts to it and goes into a lower basal metabolic rate. This is undesirable and counterproductive. You need a high base metabolic rate to keep burning away those calories through the day and that is only possible when you have muscles.
The goal with your fat loss workouts to lose weight should be to lose fat, maintain muscle mass and slowly change your physique to be stronger and toned. With the new body should come increased fitness and strength.

Eating Right

1200 Calorie Diet - Sunday
Increase your protein intake. Protein keeps you satisfied, is tasty, helps build muscle and needs more calories to digest.
Eat 20-30% of your calories in the form of fat. This is a rich source of energy and keeps you from feeling hungry on a low-calorie diet.
Fill the rest of your calorie intake in the form of carbs and fresh produce. It is okay to eat up to 10% of your daily calorie intake in the form treats or desserts.Don’t exceed this limit though.
So, in a 1500 calorie diet you can have 150 calorie treats if you so desire per day. It is optional. This is to keep you from feeling deprived and developing a raging craving which sabotages all your efforts in a few hours/days of binge eating.
Our bodies are not machines. They are complex organisms.
There are hundreds of factors that influence how each of our bodies react to different fat loss workouts, diet and calorie deficit.
Tailoring the above to your body should help broadly in helping you reach your fat loss goals. But you will need to adjust and learn from the signals your body gives you.
A little flexibility goes a long way in achieving your fat loss workouts goals. That, and following a system like the ‘14 Day Rapid Fat Loss Plan‘ (learn more about it here: click)
14 Day Rapid Fat Loss

Exercises To Lose Belly Fat – How To Burn Belly Fat With 10 Easy Weight Loss Workouts

If you’re looking for the best exercises to lose belly fat, here’s what many experts agree on how to lose belly fat for men.

how to lose belly fat

But before discussing these powerful exercises to lose belly fat and other related issues on how to burn belly fat, let’s get something clear. Exercise alone will not permanently remove stomach fat. That takes one more important element – healthy nutrition.

Making a habit of good eating and exercises to lose belly fat is the only surefire way to burn off belly fat – and keep it off.

Of the many exercises to lose belly fat and melt those unsightly love handles, these two weight loss workouts are the most effective.

Exercises To Lose Belly Fat

Kettlebell Swing

kettlebell swing
The first of two effective exercises to lose belly fat is rather simple.

You bend down at your hips and hold a kettlebell (or dumbbell) with both of your hands.

  • Keep your elbows straight, holding the weights at arm’s length.
  • Rock back and move the kettlebell in between your legs.
  • Squeeze your gluteal muscles and thrust your hips forcefully in front.
  • Lift up the weight to your shoulder level. This happens naturally from the momentum of the weights, even without you actively working to lift it.
  • Then reverse the movement to swing the dumbbells back between your legs.

At any point during these exercises, you should not round your lower back. It must remain arched while you bend at the waist.

Swing back and forth for as many times as you can. You might begin with 8 reps and gradually work your way up to 15 over time.

This is one of the most effective exercises to lose belly fat. 

Exercises To Lose Belly Fat

Squat Thrust

Squat Thrust
One of the other popular exercises to lose belly fat is the squat thrust.

  • This exercise begins with you standing with your feet apart at shoulder-width.
  • Bend down at both your knees and waist.
  • Squat until you can touch the floor with your hands.
  • Then kick both your legs back into the pushup position.
  • Finally, reverse the movement and stand up from your squat.

That is one routine workout for this exercise to lose belly fat fast.

You can increase the degree of difficulty of your exercises by jumping up from a squatting position rather than standing up fast.

(For more detailed exercises to lose belly fat that are part of a comprehensive two-week program, check out “14 Day Fat Loss Plan” – read our review here)

How To Burn Belly Fat

Ok, now that you know of two fantastic exercises to lose belly fat, a logical question is…

Can you manage with only these two exercises? 

The answer is “Yes, of course.”

After all, among the various options and workouts available, these are the best exercise to lose belly fat.

There’s a caveat, however. You must do many repetitions of these two exercises as part of your weight loss workout in order to lose belly fat for men.

how to lose belly fat
For example, with the first of these exercises – the kettlebell swings – you must start with around 15 repetitions (reps) in your workout, followed by 15 reps of the squat thrust.

Then, you’ll do another 14 reps of each of the two exercises to lose belly fat.

Work your way down by following this with another 13 reps of each, and continue all the way down to 1 rep of each.

This process is known as a “countdown workout” and can be very effective to burn belly fat.

The total set of exercises to burn belly fat will involve doing these 2 routines 120 times each – for 240 reps in all.

That’s a lot.

And the workouts exercise your entire body, which means you’ll burn plenty of calories.

How to Lose Belly Fat for Men

It won’t take much time if you do the best exercises to lose belly fat at the right pace.

Each rep should only take a few seconds, so the entire weight loss workouts will only take 15 minutes. But it will leave you breathless and tired at the end – in a good way!

There are many advantages to following simple exercise routines like this when it comes to burning belly fat fast. If you try a complex routine with multiple different exercises, there’s a temptation to skip one or more of them.

Also, you might just forget to do one of the series of exercises to lose belly fat.

Or you might find that some of the exercises are more painful or hard to complete – and avoid doing them.

With a simple two-exercise routine, you don’t have this excuse and are more likely to stick with the agenda and complete your workouts.

Another benefit of these exercises to lose belly fat is that the workout is relatively light. This makes it suitable for most people.

You don’t stress bones and joints in the way you would while jogging or running. It is a low impact exercise carried out at high intensity which delivers all the benefits of losing belly fat without much of the risk of other forms of fat loss workouts.

And the metabolism boost that you’ll get after 240 reps will last for a long time beyond when you stop.

Are These Really Great Exercises To Lose Belly Fat?

how to lose belly fat
Now, some might quibble with even calling this a full weight loss workout.

But you shouldn’t bother about that.

The bottom line is that this combination of kettle bell swings and squat thrusts alone can be great exercises to lose belly fat – and they beat 15 minutes on a treadmill!

There are other things that make up a healthy figure.

It’s a good idea to follow an integrated fat loss program that will also guide you about how to eat healthy, develop more muscle and lose weight in a manner that can be sustained over the long term.

A great program is the “14 Day Rapid Fat Loss Plan”. It reveals little known exercises to reduce thigh fat and belly fat – so you’ll lose weight quickly.

14 Day Rapid Fat Loss
Free Report Reveals HOW!

Which Are The Best Exercises To Lose Belly Fat ?

The best exercise to lose belly fat is obviously the one that works for you.

It should help get rid of troublesome tummy tires and love handles.

Like everyone else, surely you’d love to have a flat belly with six pack abs and are ready to work at it – even if it means following a diet and exercising regularly.

But it’s also true that if you could identify the single best exercise to lose belly fat, it would make things much easier.
So here are the 5 very good exercises that many fitness coaches and trainers recommend.

These are sure to get rid of stubborn stomach fat, thigh fat and arm fat. See which one works for you – and that will be your best exercise to lose belly fat.

1. Lying Bicycle

Bicycle exercise
How to do this exercise?

  • With your hands under your head, lie down flat on the floor and lift up your knees to touch your chest.
  • Then lift your shoulders slightly off the floor and bring your left elbow to your right knee.
  • Alternate the positions, rotating between right and left elbow just as if you were pedalling an imaginary bicycle.

Carry out the exercise for 12 to 15 reps.

You can begin with just one set, but work your way up to 3 daily.

2. Side Plank

Side Plank
How to do this exercise?

  • With your elbow under your shoulder, lie on your left side.
  • Place your right hand on your right hip, bracing your tummy muscles to keep your core tight.
  • Raise your hips off the floor, balancing on your feet and forearm.
  • Hold the position, with your body at a diagonal, for 30 seconds.
  • Repeat it on the other side.

Do 3 reps and gradually increase the duration up to 45 seconds.

3. Vertical Leg Crunch

Vertical Leg Crunch
Many people vote for this as the best exercise to lose belly fat.
How to do this exercise?

  • Vertical leg crunches are done with your legs straight, forcing your abdomen muscles to work hard.
  • Lying flat on the floor with your knees crossed and legs straight, tighten your belly muscles and lift your shoulders up.
  • Keep your hands under your head to provide additional support.
  • Hold your legs steady in a crunch for a few seconds before you relax.
  • Breathe in while lifting your upper body off the ground, and breathe out as you lower yourself back down.

Repeat this 10 to 15 times for each set.

As this can be an intense exercise and cause sore muscles the next day, start by doing a few and then work your way up.

Work your way from 1 set up to 3 sets.

4. Side Crunch

Side Crunch
This is similar to the vertical crunch except you’re on your side.

How to do this exercise?

  • Keep your hands beneath your head, and lie flat with your knees bent just as in crunches.
  • You won’t lift your torso in this exercise, but your left shoulder.
  • Keep your torso on the ground, placing stress on your belly muscles.
  • Repeat the motion on the opposite side. This makes up one rep.

Do the exercise 10 times per set.

5. Exercise Ball Crunch

Ball Crunch exercise
An exercise ball is the only equipment you need for this belly fat burning exercise.

How to do this exercise?

  • Lie down on the ball, with your lower back supported.
  • Place your hands beneath your head.
  • With your stomach muscles tight, lift your torso off the ball.
  • You’ll curl up and then relax your abs 12 to 15 times per set.

Repeat this for 1 to 3 sets.

Best Exercises For Belly Fat Loss

Want a toned and flat stomach?

Discover how to lose belly fat with even more simple, quick exercises that really work.

Reams of newsprint and gigabytes of digital space have been filled with advice about losing belly fat and explaining the best exercises to lose belly fat.

Yet most fitness enthusiasts struggle to get rid of stomach fat- or keep it off after losing it.

The reason is often not hard to find.

Most exercises to lose belly fat are complex and difficult.

While you may stay motivated for long enough to lose stomach fat, it gets incredibly difficult to stick with the weight loss workout routines afterwards.

And unless you modify your lifestyle suitably, the hard won battle against those tummy tires is lost and the roll of blubber appears once more around your middle as if by magic!

Which are the Most Effective Exercises To Lose Belly Fat?

Exercises that

1. help to burn stomach fat
2. tone your abdominal muscles
3. are easy enough to do that you’ll stick with them for months, even years

Now that becomes a rather restricted and exclusive list of exercises. Still, if you…

  • want a toned, flat stomach
  • would like to fit into those pretty dresses you bought
  • want to burn off those love handles
  • dream of getting rid of that beer belly
  • imagine your sculpted, slim look

then you have to learn about exercises to lose belly fat that really work.

Click here to learn about the ’14 Day Rapid Fat Loss Plan’

What’s Special About Exercises To Lose Belly Fat?

These exercises will:

  • get you moving from the waist, so movement is not of your hips but above it, exercising your abs
  • tighten your core muscles, giving you the sense of becoming taut and tense between your hips
  • strengthen more than just belly muscles, working on your lower back, hips and upper thighs as well
  • stabilize your core, spine and pelvis so that you won’t develop backache and will develop a better posture
  • burn fat stores all over the body, so you won’t just have a firmer tummy but also lose weight and gain muscle, becoming more fit and strong overall

So which are these near magical exercises?

Let’s now take a look at them.

But first, a word of caution.

Before starting any weight loss workout, please consult your doctor or coach/trainer to confirm that you’re fit enough to do them.

Otherwise you’ll risk injury and other serious health problems, which is not a good trade-off just for losing a few extra pounds of weight.


Running - how to lose fat
Among the easiest, most popular and effective belly fat loss exercises, running burns off calories and gets rid of extra body fat.

You don’t need any fancy equipment or gear for running. But be sure to get yourself a nice, comfortable pair of running shoes so that you avoid injury, strain or pain while you exercise.

If running isn’t practical, for any reason, you might consider a brisk walk instead. It’s only a little less effective at reducing stomach fat and is suitable for all age groups.

Video: Kettlebell Swing

This video will show you how to do the kettlebell swing using dumbbells:


Many workouts for belly fat loss focus exclusively on crunches. They are effective and easy to do.

  • Lying flat with your knees bent and feet on the ground, raise your hands and put them behind your head.
  • Take a deep breath, and exhale as you raise your torso off the ground.
  • Just lift up a few inches from the ground. Don’t try to get into a sit-up position, or you may hurt your back.
  • Breathe in as you lie back down again.

Repeat this 10 times for one set. Do two to three sets in a session.

Want a plan that will help you lose belly fat in just 14 days? Click here

Donkey Kickbacks

Donkey kickbacks will burn calories and melt away belly fat fast while strengthening your core muscles.

How to do this exercise?

  • Kneel on all fours.
  • Draw in your belly, keep your abs tight, and lift your knees off the floor.
  • Fold your right knee forwards closer to your chest, then kick it straight back out behind you.
  • Repeat this 8 times, and then switch to the opposite knee.

Watch the video to see how it’s done:

Rolling Plank

Among all exercises to lose belly fat, this one is rather strenuous. It is very effective and will tone and condition your abdomen, hip and lower back muscles.

How to do this exercise?

  • Rest on your knees and elbows in the prone position, with your neck and spine straight.
  • Raise your knees off the floor while supporting yourself on your toes.
  • Stay in this plank position for 30 seconds, breathing normally.
  • Then rock gently to and fro for another 30 seconds.
  • Then lie down sideways on the ground, supporting your body only on your right elbow and leg.
  • Keep your knees straight and prevent your hips from touching the floor.
  • Hold this position for 30 seconds. Then repeat it on the opposite side.

The rolling plank can be stressful for beginners, so don’t overdo it.

You should breathe normally, because otherwise you might feel faint or giddy while doing this exercise.

Video: Squat Thrust

Watch this 1-minute video on how to do a squat thrust:

Scale Pose

How to do this exercise?

  • Sit comfortably on the floor in a cross-legged pose.
  • Place your hands flat on the ground beside your hips.
  • Tighten your core.
  • Push your hands down and raise your entire lower body from the floor.
  • Hold it for 3 breaths and lower yourself back down.

The scale pose can be difficult, and to start out you can try to lift only your buttocks off the floor.

Repeat the exercise 3 times.

Watch a video demo of the scale post exercise:

Sideways Bending

One more of the effective exercises to lose belly fat is the sideways bend.

It’s easy to do and requires no special equipment.

How to do this exercise?

  • Stand straight, feet together and hands on your hips.
  • Bend your body to the right as far as you can, to the point when you sense a tightness at the left side of your waist.
  • As you bend, raise your left hand upwards.
  • Hold the position for 15 seconds before returning to the starting point.
  • Then repeat it on the left.

Gradually increase the holding time to 30 seconds on each side.

There you have it – 7 more proven exercises to lose belly fat that are simple and easy enough to keep you doing them forever.

This means you won’t risk gaining back the weight you lost through exercise.

But remember, exercise alone won’t help permanently get rid of belly fat.

You must also modify your lifestyle to

  • eat healthy
  • get enough sleep
  • drink plenty of water and
  • avoid bad habits that alter your metabolism and make you put on weight.

Be sure to follow these exercises to lose belly fat to shed stubborn belly fat.

And point friends to this page whenever anyone asks you:

  • What kind of exercise to lose belly fat?
  • Do crunches burn fat in the stomach?
  • Are squats helpful to lose belly fat?
  • How can I reduce stomach fat?
  • Which are the best exercises for belly fat loss?

Click here to try out Shaun Hadsall’s ’14 Day Rapid Fat Loss Plan’
Many more weight loss workouts are available specifically for losing tummy fat.

You’ll find a great collection in the ‘14 Day Rapid Fat Loss Plan‘ program course guide.

The exercises listed above are the among the best exercise to lose belly fat.

Hopefully you’ll find one of them works for you.

14 Day Rapid Fat Loss Plan

Want To Burn Belly Fat?
Free Report Reveals HOW!

Weight Loss Workouts : How They Work To Burn Fat & Build Muscle

New Breakthrough Weight Loss Workouts Will Transform You From Skinny To Ripped, Plump To Slim, Feeble To Strong – Just By Following A Simple, Failsafe System.

Weight Loss Workouts

Weight loss workouts are available to exercise different parts of your body and achieve diverse goals for your fitness, body building and fat loss.

Weight loss workouts include separate routines and exercise programs to develop muscles in your chest, back, shoulders, abs, arms or legs, or burn fat from different regions.

Comprehensive weight loss workout routines that help you lose weight overall and build your entire body are also available.

Specific weight loss workouts can be tailored to suit your unique and individual goals for fat loss and body building.

These might include:

  • endurance workouts,
  • cardio workouts,
  • kettlebell routines,
  • cross-fit body building,
  • circuit work outs,
  • body weights,
  • time crunches and
  • yoga

The most common reasons for people to go on weight loss workouts are to lose fat and to gain more muscle.

An added sense of well-being and improved health are desirable fringe benefits.

weight loss workout plan

How Weight Loss Workouts Jump-Start Fat Loss

Ideal weight loss workouts and plans will help you burn fat within 6 weeks.

The most effective routines harness your inner child, introducing you to the kind of physical activities that you’ve forgotten as you grow older.

Think back to when you were a child.

  • You spent a lot of time jumping about.
  • Maybe you played basketball or volleyball.
  • Or hopscotch and tag.
  • Or just about any game at all with your friends.
  • Those games involved running and jumping.

But once you left school, you seem to have forgotten all about doing that.

Learning to jump again is an important part of weight loss workouts.

How Do Weight Loss Workouts Help?

Even if you are exercising regularly and doing conventional lifts, there are still some muscle groups left unstressed.

These can only develop with explosive exercises including jumps, throws and pushups. Only weight loss workouts designed to build these groups of muscles can also teach your body how to absorb the shock of landing or catching.

While they increase your overall fitness and suitability for sports, these exercises also boost your heart rate and burn off calories.

This means you’ll enjoy fat loss and develop a lean body that’s well conditioned and trim.

You cannot expect magical results from simply trying out an exercise a few times. Each workout in the plan should be repeated regularly, at least once every week. And it will take a couple of weeks before you start seeing any changes.

Most plans take 30 to 40 minutes to complete. The best weight loss workouts offer alternative sets to keep you from getting bored by repetitions, or from tiring out a muscle group to the point of exhaustion.

Like any other approach you may follow to burn fat, the key to success lies in consistency and long-lasting change, rather than intense but short-lived exercise.

Fat burning weight loss workout plans are very popular among both men and women. Since results are visible within 42 days, it is easier to stick with these routines.

The changes in your body and the fat loss you experience serve as powerful motivation to continue exercising.

Workout Plans To Put On More Muscle

Lift weights - how to lose fat
When you follow a weight loss workout plan which involves alternately using heavy weights and high reps, you can’t help but enjoy muscle gain along with fat loss.

Incidentally, that’s in important reason why people search for weight loss workouts.

Especially suitable for people who have hit a plateau in their body building, these 8-week weight loss workouts based on classic training strategy can shock you out of a rut and help burn off extra pounds and put on more muscle.

For the first month of these weight loss workouts routine, you will train with increasingly heavier weights, using only low reps at each level.

The month following it, the load gets lighter while you’ll perform more reps and increase sets.

The reason why this type of weight loss workouts is so effective is because when you lift heavy weights, your muscles send a signal to divert available energy reserves to help them adapt to the stress.

This helps you gain muscle mass quickly – while simultaneously getting rid of additional fat stores.

The result is that you’ll bulk up nicely with firm muscle while eliminating unhealthy extra fat.

The entire weight loss workout program lasts 8 weeks, of which

  • the first four have weekly exercise plans to lift lighter weights and
  • the next four involve lifting heavier weights more times.

Like the fat loss workout, there are alternate sets of exercises that you carry out interspersed with rest periods of a minute or two.

Tailor Weight Loss Workouts To Your Goals

weight loss workout plan

There are custom designed weight loss workout plans for specific purposes.

The key is to find out which one will help you achieve your goals and ends. You should aim to arrive at your target weight in the fastest, most effective way possible.

When you design your weight loss workouts, make sure to pay attention to:

  • the exercises you choose
  • how you split your workout
  • what schedule you plan
  • the ratio of weight training and cardio exercises
  • the frequency and intensity of exercising

A workout calendar can be of great help in organizing your regimen.

Split your exercise schedule into days of the week.

Under each day, list the items to carry out – what exercise, how many reps, at what frequency.

For example, your Monday routine might be to do

  • biceps curls – 10 reps,
  • triceps kick backs – 10 reps, and
  • shoulder presses – 10 reps

Repeat the entire set twice, with a break of 2 minutes in between each one.

When you turn this into a checklist with boxes that you can tick when the exercise is finished, you’ll convert your weight loss workout plan into a blueprint that you can

  • take along to the gym,
  • mark off progress on, and
  • review later to see how closely you’ve adhered to it.

There are many fat loss workout routines that can help you with weight loss and muscle gain.

You’ll find some more workouts in this powerful fat loss guide

Weight Loss Workouts : VIDEO

Natural Bodybuilding

Why Natural Bodybuilding Is Making A Comeback – And Why That’s A Good Thing!

Lift weights - how to lose fat
Natural bodybuilding means gaining muscle without using aids like drugs or dietary supplements to bulk up.

For centuries, bodybuilders have pushed the envelope in their quest for bigger, stronger muscles. Some were even willing to risk safety and health by using drugs and supplements to add bulk to their physique, without caring about the long-term effects of such practices on their body and health.

In the modern era, this trend still remains but has been overshadowed by the move towards safe and healthy bodybuilding. Natural bodybuilding happens without the need for drugs that enhance performance or superfood supplements that alter metabolism.

So what are the staples of natural body building?

1. Exercise
2. Nutrition

There is no role in this model for injecting materials that are the substrate for muscle development, or taking hormones like anabolic steroids that assist the body in diverting the building blocks of muscle growth to the appropriate areas that the bodybuilder wants to develop.

Natural bodybuilding is a rather exclusive term with strict definitions. Let’s say one starts out with exercise and good nutrition alone, achieves muscle gain, and then hits a plateau.

If that person now resorts to a brief period of dietary supplements or other artificial aids to further muscle gain, the term “natural body building” no longer applies. They are disqualified!

Are no aids or accessories allowed in natural bodybuilding?

Equipment, tools and machines that will help build muscle are a part of natural bodybuilding programs. Training routines often require specific kinds of equipment for exercising. That doesn’t make it “artificial” bodybuilding.

Even certain kinds of “supplements” are allowed without violating the rigid guidelines that determine if a program is natural or not.

What matters is adhering to the principle of developing muscles without having to seek artificial aids or unhealthy performance enhancers along the way.

Why is all bodybuilding not natural?

There are different reasons for wanting to gain muscle. In many cases, it is a competitive instinct. Whether bodybuilders workout as a sport, to participate in contests, or just to look better than their peers, this competitive instinct drives them to seek results.

And in professional bodybuilding, such results translate into financial advantages because prize money that’s at stake in contests and competition is often significant.

When natural attempts at building muscle stall at a certain point, there is a temptation to try other methods to accelerate growth. Of course, persisting with the natural approach will eventually achieve this same goal, but it takes time, persistence and sustained effort. The lure of taking a pill or injection or drink that will help get over the bump often seems attractive.

There are several body building workouts and diets designed specifically to help those devoted to the natural approach.

And the extensive use of these resources indicates that there is still a sizable number of bodybuilders who continue to shun artificial boosters for muscle gain.

For more information about natural bodybuilding diets and workouts, see this report on “True Natural Bodybuilding – The Appeal & Advantages”

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The best and most sustainable methods weave these 3 concepts into a program that’s easy to follow and fun to participate in.

One of them is Shaun Hadsall’s brilliant “14 Day Rapid Fat Loss Plan”. If you’ve not heard about it before, be sure to check out this detailed review and visit the official website to learn more.

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How To Gain Muscle

The Answer Isn’t Always More Intense Workouts

How to gain muscle? The answer is obvious. You should exercise regularly. But how to gain muscle fast? That’s a harder question to answer – and the answer isn’t quite as obvious.

It might seem as if the best way to bulk up quickly is to do more intense workouts. After all, every time you hit the gym, you feel that rush of blood and your muscles suddenly look larger. It’s stimulating and gets you excited about returning for another session soon.

14 Day Rapid Fat Loss Reviews

But when you drink a protein shake after your workout, there’s no such buzz or feeling of excitement.

Does this mean a protein supplement isn’t important to gain muscle fast? It most definitely is important, because if you want your muscles to grow bigger after exercise, you must feed it the material needed to build more muscle.

What foods can help you gain muscle?

Broadly speaking, more carbohydrate and protein is better for body building. Starchy food that is rich in carbs should be eaten just before or after exercise, when your body needs more calories.

Here are 4 more things to watch while planning your bodybuilding diet.

1. Eat more calories

Your muscles need energy to perform the exercises which make up your workout routine, and some extra energy to grow bigger. So you should know what to eat if you want to gain muscle fast.

But be careful about the type of food you eat. Processed foods and junk food are harmful and should be avoided. Choose healthy alternatives. Whole grain, vegetables and fruits are excellent options.

While eating more calories is important to build muscle, don’t go overboard. Eating too many calories is not good when you’re trying to gain muscle quickly.

2. Consume more protein

The building blocks of muscle are amino acids which are obtained from the digestion of protein in food. That’s why protein is essential to gain muscle fast. Most meals should include protein if bodybuilding and muscle growth is a goal.

On average, it takes 1 to 2 grams of protein in diet to gain a pound in weight.

There are several excellent sources of protein including egg whites, soy products, chicken and salmon.

3. Drink plenty of water

Many bodybuilders underestimate the role of water in muscle building. It is important to stay hydrated while exercising.

The daily recommended intake of water is at least 2 liters.

Coffee and other caffeinated drinks, soda, cola and fizzy drinks are not desirable as they produce dehydration. Plain water is the best choice, as it hydrates the body adequately without adding empty calories from sugar in soft drinks. Water even cleanses the body of metabolic waste products.

4. Eat more frequently

To gain muscle fast, calorie intake is vital. But it can be difficult to consume the total amount of food you require in 2 or 3 sittings. That’s why it is best to split up the daily consumption into multiple small meals that are eaten at regular intervals through the day.

The other benefit of eating smaller quantities at more frequent intervals is that blood sugar levels are maintained at a uniform level rather than shooting up in spikes during meal times.

These are just a few tips on how to gain muscle fast. To learn about 2 other powerful secrets to add bulk to your physique, see this report title “How To Gain Muscle Quickly And Easily”.

The best and most sustainable methods weave these 3 concepts into a program that’s easy to follow and fun to participate in.

One of them is Shaun Hadsall’s brilliant “14 Day Rapid Fat Loss Plan”.

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