Home workouts to lose belly fat is among the top searched weight loss workouts. Having a larger midsection is something that causes insecurity for a lot of people, men and women alike.
While you can lose belly fat through gym exercises, doing at home workouts is a more convenient and less expensive way to achieve the desired results. If you are unsure about which exercises make the best at home workouts to lose belly fat, read on to find out.
Which Exercise Burns The Most Belly Fat?
Before listing some home workouts to lose belly fat, we must stress something first. There is no one specific workout that burns the most belly fat. An unfortunate fact about the internet is that it is filled with a lot of misinformation.
Many sources will claim that abdominal specific workouts like sit ups or crunches are the best to lose belly fat. While these exercises can help your journey along, doing just these workouts will not help you achieve your goal.
The exercise routine that burns the most belly fat includes a combination of both cardio and weight training exercises. To lose weight and fat you need to burn calories.
Cardio exercises like jogging, running, swimming, etc. burn a high number of calories in a short amount of time. On the other hand, weight training e.g. squats, push ups, weighted or sit ups, etc. may burn less calories during the workout session, but it builds muscle which in turn helps burn calories long after the workout is done (1, 10, 3, 6).
Combining both cardio and weight training, leads to more calorie burn which equals faster overall body as well as belly fat loss in the long run.
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How Can I Lose Belly Fat By Exercise At Home?
As mentioned above, the best routine of at home workouts to lose belly fat should include both cardio and strength training exercises. Such a routine helps you lose weight all over the body as long as the belly.
If you are thinking of doing simple at home workouts to lose belly fat alone and not fat or weight in any other part of the body, you should know that spot reduction is a myth. Spot reduction is the claim that doing specific exercises that target a certain area of the body (the belly in this case) can help you reduce fat in that area.
Ab workouts at home to lose belly fat tend to be popular because people believe that constantly working out the midsection alone will help them get a slimmer waist. This could not be further from the truth.
Over the years, the majority of scientific studies on the matter have confirmed that spot reduction is just a very popular myth.
- One study done on the spot reduction of belly fat through ab exercises found that such a routine had no effect on fat loss. Some of the study participants were advised to do 7 abdominal exercises, for 2 sets of 10 repetitions, on 5 days a·week for 6 weeks.
The other control group received no instructions on exercises to do.
At the end of the study, researchers realized that despite some participants doing more ab muscle exercises than others, the workouts produced no significant effect on body weight, body fat percentage, android fat percentage, android fat, abdominal circumference, abdominal skinfold and suprailiac skinfold measurements.
Despite all the study participants’ efforts exercising their midsection led to zero positive results in regards to belly fat loss (11)
- Another 12 week study done on the effect of abdominal exercises on obese women found that doing abdominal exercises did not lead to any significant results in belly fat loss.
In the study, the women were divided into 2 groups – both groups had their diets adjusted for optimal weight loss but only 1 group was required to do ab exercises. After the 12 weeks while both groups had lost weight, the difference wasn’t significant.
When their belly fat, waist and hip circumference, BMI and body fat percentage were measured, the differences were also not significant. This goes on to not only prove that spot reduction is a myth, but also that it cannot help you lose belly fat or weight (2).
- Another study done in the early 1980s also found that a 27-day sit up exercise training program did not help alter body weight, overall body fat and neither did it affect the amount of fat in the belly region (4).
Ab workouts alone will not help you lose belly fat alone. Working out to just lose belly fat will not work. To lose belly fat, you must be willing to see fat loss changes in other areas of the body. You must also be willing to do more than just 1 type of workout.
Read more: 8 Drinks to Burn Belly Fat The Healthy Way
How To Lose Belly Fat in 30 Days?
Here are some things you must know and understand before starting a routine of home workouts to lose belly fat and gain muscle
Patience is the name of the game
According to the CDC, sustainable weight (or fat) loss usually means losing 1 to 2 pounds a week (9).
This means a loss of about 4 to 8 pounds after 30 days. To lose belly fat in the right way, you must be patient, especially if you have a larger midsection.
Belly fat loss is not just about exercise
To lose weight, you need a combination of exercise (both cardio and strength training) as well as a healthy calorie deficit diet.
Weight loss and gain are mostly influenced by your diet and as they say, you can’t out exercise a bad diet. Make sure to find out how many calories you consume a day then reduce this number by 500 calories to create a deficit.
Also make sure to eat as healthy as possible. Healthy eating not only prevents the consumption of empty calories but it also staves off disease.
Gender determines where you lose weight first
While we cannot spot-reduce parts of the body through exercise, some people are actually able to lose weight in their belly first. According to a study published in 2017, men tend to lose fat in the trunk portion of the body first (8).
Fat loss results may take more than 30 days to be noticeable
Weight loss results take anywhere between 4 to 6 weeks to become noticeable (5). Do not be discouraged if you do not see drastic changes in the first 30 days.
Effective Easy At Home Workouts To Lose Belly Fat?
Some of the best home workouts to lose belly fat include
Also known as aerobic exercises they burn a large number of calories within a short amount of time, thus they are great for belly fat loss. Aside from fat loss they are also great for improved heart health, increased lung capacity, and they lower your risk of chronic illnesses.
Some great examples of cardio exercises include
- Walking – You can walk at any pace but brisk walking is better if you want to burn more calories
- Jump rope
- High knees
- Jumping jacks
- Box jumps
- Mountain climbers
- Marching in place
- Climbing stairs – Can be done at a slow pace or by running up and down the stairs for a more high impact workout.
All these exercises are perfect home workouts to lose belly fat. While they can be done at slower moderate paces, if you can, try to make your exercise of choice high intensity/impact. The more intense your workout the more calories burned and the faster the weight loss results.
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As previously mentioned, strength training exercises may burn less calories than cardio for the moment, but they keep your metabolic rate high for longer. A higher/faster metabolic rate means you burn more calories even while at rest.
Some exercises that you should add to your routine include:
- Squats – While they are mainly known as lower body workouts, they also target the core and make great full body workouts. Variations of squats that you can add to your routine include
- Squat jumps
- Bodyweight/air squats
- Goblet squats
- Plie squats
- Squat jacks – aka squats with jumping jacks
- Squat pulse, etc.
- Deadlifts – Like squats, they are also a great lower body workout and a leg day favorite to many. Your lower body has some of the largest muscles in the body and thus working them out ensures a higher calorie burn.
- Farmers carry – This is a simple exercise where the person working out walks while carrying two heavy dumbbells. The exercise is great for both grip and core strength as well as improved core strength and coordination.
If you do not own dumbbells, use water bottles, just make sure they are as heavy as possible (heavy enough for you to feel the strain while carrying them but not enough to hurt yourself).
- Pull ups – If you want to grow your upper body – especially your back, pull ups should be among your go to workouts. Aside from working the back and arms, they also target the core muscles.
- Lunges – Another great leg day workout that also targets the core and lower back muscles. Some lunge variations that should definitely be in your routine include
- Walking lunges
- Side lunges
- Curtsy lunge
- Reverse lunge with twist – This variation targets the obliques more
- Forward and reverse lunges
- Reverse lunge and kick, etc.
Ab workouts at home to lose belly fat
As mentioned above, scientific evidence shows that you cannot lose belly fat by doing ab exercises alone. What many people fail to realize is that these ab workouts do not burn fat per se. What they do is work and strengthen the core/ab muscles that are usually hidden under the layer of fat.
To be able to see your six pack muscles, you have to first lose the fat layer above them. This is best achieved through a variety of cardio exercises as well as strength training exercises.
This is not to mean that core exercises are not important if you have a big belly. Exercising these muscles helps to strengthen them which has been shown to help improve your balance and stability, prevent injury, reduce low back pain, improve athletic performance and even improve posture (12, 7).
Some great exercises to help gradually strengthen your ab muscles include
- Flutter kicks
- Lying leg raises
- Elbow planks
- Russian Twists
- Side Planks
- Heel touch
- Lying alternate toe taps
How To Lose Belly Fat In 7 Days?
There is no way to lose belly fat in just 7 days. Any diet or exercise plan that promises to help you lose belly fat in just a week is a fad. It will not give you the desired results.
As mentioned above, fat and weight loss take time. You have to wait anywhere between a month to a month and a half to see any results from fat loss.
Please note that any ‘weight loss’ results seen in a week or even two weeks is very likely from water loss not fat loss.
Which Is The Best Exercise To Lose Belly Fat In 2 Weeks?
There is no exercise to lose belly fat in 2 weeks as it is impossible to lose abdominal fat in 2 weeks. Fat loss takes 4 to 6 weeks to become noticeable, and it will very likely that it will take much longer for your belly to become completely flat.
Which Are The Best How To Lose Belly Fat Workouts At Home For Women?
When it comes to exercise to reduce belly fat for female at home, it is important to remember that weight and fat loss are not divided by gender – and neither are workouts. All the workouts listed above can be used as home workouts to lose belly fat for both men and women.
Which Is No. 1 Way To Lose Belly Fat?
The number one way to lose belly fat is through a combination of diet and exercise. Make sure to eat a healthy calorie deficit diet, and try to workout for at least 30 minutes a day 4 to 5 days a week.
To maximize calorie burn, your workout routine should include both cardio and strength training workouts. Ab specific workouts can also be included on some days, but they shouldn’t be your only exercise.
Do Squats Burn Belly Fat?
In a way, yes.
Squats are a fantastic workout that targets the largest muscles in the body. This helps burn calories and build muscles, two things that help with belly and overall body fat loss.
However, doing core exercises like these is still a good idea. A strong core is important for many everyday functions.
The Bottom Line
Contrary to popular opinion, home workouts to lose belly fat should not only consist of ab specific workouts. To lose belly fat, you need to do exercises that help you lose fat all over your body as spot reduction is nothing but a myth.
Cardio and strength training exercises are the best opinion for this. Aside from working out, you must also remember to fix your diet. No matter how hard you exercise, a bad diet will derail your weight/fat loss plans.
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!
- Caloric expenditure of aerobic, resistance, or combined high-intensity interval training using a hydraulic resistance system in healthy men (2015, pubmed.ncbi.nlm.nih.gov)
- Effect of abdominal resistance exercise on abdominal subcutaneous fat of obese women: a randomized controlled trial using ultrasound imaging assessments (2015, pubmed.ncbi.nlm.nih.gov)
- Effect of an acute period of resistance exercise on excess post-exercise oxygen consumption: implications for body mass management (2002, link.springer.com)
- Effects of Sit up Exercise Training on Adipose Cell Size and Adiposity (2013, tandfonline.com)
- Energy Content of Weight Loss: Kinetic Features During Voluntary Caloric Restriction (2013, ncbi.nlm.nih.gov)
- EPOC Comparison Between Isocaloric Bouts of Steady-State Aerobic, Intermittent Aerobic, and Resistance Training (2015, pubmed.ncbi.nlm.nih.gov)
- For a Stable, Strong Core, Forget About Crunches (2023, nytimes.com)
- Influence of previous body mass index and sex on regional fat changes in a weight loss intervention (2017, pubmed.ncbi.nlm.nih.gov)
- Losing Weight (2023, cdc.gov)
- Specific metabolic rates of major organs and tissues across adulthood: evaluation by mechanistic model of resting energy expenditure (2010, ncbi.nlm.nih.gov)
- The effect of abdominal exercise on abdominal fat (2011, pubmed.ncbi.nlm.nih.gov)
- The real-world benefits of strengthening your core (2012, health.harvard.edu)