exercises to lose belly fat quickly

Are you tired of doing belly-focused exercises like crunches and planks without seeing any results? Belly fat isn’t just a cosmetic issue — it’s linked to health risks like heart disease and type 2 diabetes. But here’s the good news: You can effectively burn belly fat with a regular exercise routine and dietary changes.

In this guide, based on science and expert recommendations, we’ll cover the best workouts for belly fat loss that will help you lose belly fat in just a few days.

Understanding belly fat: Why is it so important?

Belly fat comes in two forms:

• The first is subcutaneous fat – the soft fat just beneath your skin.
• The second is visceral fat – the deep fat around your organs, which is linked to metabolic diseases.

Studies show that high levels of visceral fat are associated with a significantly increased risk of heart disease, insulin resistance, and inflammation. To effectively reduce belly fat, it is necessary to make changes in exercise, diet, and lifestyle, as well as avoid sugary drinks and junk foods.

Best and Easiest Exercises to Burn Belly Fat

1. High-Intensity Interval Training

Why it’s important: HIIT workouts get your heart rate up and your metabolism high even after you’ve finished exercising.

Examples of high-intensity interval training routines are shown below:

• Squats Jump (30 sec)

Keep your arms bent and hands in front of your shoulders. Lower your body until your hips are below your knees. Lift your body up and off the floor, and reach your arms over your head toward the ceiling. Land softly on your toes, keeping your arms bent. Hold for 30 seconds

• Burpees (30 sec)

Stand up straight with feet shoulder-width apart. Brace your core and get into a high plank position with your hands on the floor, shoulder-width apart, then kick your legs back. Try to keep your back straight and your abs engaged. Hold for 30 seconds

• Mountain climbers (30 sec)

 You start in a raised push-up position and jump your legs forward toward your chest one at a time. Hold for 30 seconds

• Rest (30 sec)

• Repeat for 15-20 minutes

A study published in the Journal of Obesity (2024) found that HIIT burns 30% more calories than traditional cardio. That’s real.

2. Strength Training

Why it’s important: HIIT workouts increase muscle strength, which improves your resting metabolism, helping you extract even more calories while resting. And it helps you lose fat and weight.

Key Strength Exercises:

• Deadlifts

To lift it, place weight plates on the barbell and place it on the floor.

Then spread your legs shoulder-width apart and place your feet under the barbell.

Now bend down to grab the barbell by pushing your hips back.

Try to hold the barbell with an overhand grip on the outside of both legs.

Tighten your hips as well as your entire body and lift the barbell upward by pushing your hips outward.

• Squats

While doing squats, first of all, take your chest out and bend a little, then keep both your hands open in front. Now slowly bend your knees and try to sit down. This has to be done in the same way as you sit on a chair. While doing this, always keep one thing in mind the body should be kept in a very tight position.

• Push-ups

To do a push-up, lie on the floor on all fours, with your hands slightly wider than your shoulders. Don’t lock your elbows; keep them slightly bent. Extend your legs back so you can balance on your hands and toes, and keep your feet hip-width apart.

• Kettlebell swings

A 2025 study from the American Council on Targets found that resistance training is more effective at reducing visceral fat than steady-state cardio. Some examples include:

3. Walking and running

Why it works: It’s an aerobic activity. When done consistently and briskly, walking can boost metabolism, which is very effective for weight loss and burning belly fat.

Best Practices:

• Walk 10,000 steps daily
• Incorporate incline walking for better fat burn
• Run intervals (e.g., 1-minute sprint, 2-minute jog)

4. Core-strengthening exercises (not just crunches!)

Why it works: Core exercises improve the tone and stability of the plantar fascia, but they should be combined with fat-burning exercises quickly.

Best Core Exercises:

• Planks (front and side)

• Russian twists

• Hanging leg raises

• Bicycle crunches

5. Swimming and Cycling

Why it matters: This is an excellent workout that helps shed weight quickly and builds muscles that also burn fat and improve heart health while being easy on the joints.

Best Practices:

• Swim for 30 minutes, 3-4 times a week
• Cycle at varying intensities for 45 minutes

Frequently Asked Questions

Conclusion

Losing belly fat isn’t about quick fixes – it’s about lasting habits. Incorporate these exercises into your routine regularly, and maintain a healthy diet Ready to transform your fitness? Leave a comment below or share this with a friend looking to lose belly fat!