Train at Home
Guide · Fat loss · 8 min read

Exercises to lose belly fat

What the research says about losing belly fat, why crunches alone will not do it, and a 25-minute full-body fat-burning workout you can do at home.

Woman doing a mountain climber at home

Why it works

You cannot choose where your body loses fat. Hundreds of sit-ups strengthen your abs, but they do not burn the fat on top of them much more than other exercise does. Belly fat goes down as your total body fat goes down.

What works is a combination: regular exercise that uses lots of muscle (strength training plus cardio), eating slightly less than you burn, enough sleep and patience. Research shows that both aerobic exercise and strength training reduce abdominal and visceral fat, the deeper fat linked to health risks.

Safety first

  • If you are new to exercise or have a health condition, start with the low-impact options and build up.
  • Choose no-jumping versions if your knees or joints are sore.
  • Aim for steady, sustainable changes rather than crash diets.
  • Stop if you feel dizzy, short of breath or chest discomfort.

The 8 exercises

  1. 1

    Squat to overhead reach

    Legs & full body
    1. Squat down with your chest up.
    2. Stand up and reach both arms overhead.
    3. Keep a brisk rhythm.
    How much
    40 seconds
    Easier
    Squat to a chair.
    Harder
    Hold light dumbbells and press.
  2. 2

    Low-impact or regular jacks

    Cardio
    1. Step or jump your feet out as your arms go up.
    2. Return.
    3. Keep moving.
    How much
    40 seconds
    Easier
    Step-out jacks.
    Harder
    Jumping jacks.
  3. 3

    Reverse lunge

    Legs & glutes
    1. Step back into a lunge.
    2. Push through the front foot to stand.
    3. Alternate legs.
    How much
    40 seconds
    Easier
    Hold a chair.
    Harder
    Add a knee drive.
  4. 4

    Push-up

    Chest, arms & core
    1. Hands under shoulders, body straight.
    2. Lower and press back up.
    3. Keep your core tight.
    How much
    40 seconds
    Easier
    Against a counter or on knees.
    Harder
    Full push-ups, slower.
  5. 5

    Mountain climber

    Core & cardio
    1. Start in a high plank.
    2. Drive your knees in alternately.
    3. Keep your hips low.
    How much
    40 seconds
    Easier
    Slow steps, hands on a chair.
    Harder
    Go faster.
  6. 6

    Glute bridge

    Glutes & hamstrings
    1. Lie on your back, knees bent.
    2. Lift your hips and squeeze.
    3. Lower slowly.
    How much
    40 seconds
    Easier
    Smaller lift.
    Harder
    Single-leg bridge.
  7. 7

    Skater step

    Legs & cardio
    1. Step diagonally back behind your other leg.
    2. Swing your arms across.
    3. Alternate sides.
    How much
    40 seconds
    Easier
    Smaller steps.
    Harder
    Hop side to side.
  8. 8

    Plank

    Core
    1. Forearms down, body straight.
    2. Hold, breathing steadily.
    3. Squeeze glutes and abs.
    How much
    30–40 seconds
    Easier
    Knees down.
    Harder
    Shoulder taps.

The routine

Work 40 seconds, rest 20 seconds. Do the eight moves as one round, rest 1 minute, and repeat 2–3 rounds.

PartExercisesTime
Warm-upMarch, arm circles, easy squats3 min
Rounds 1–3The eight moves above, 40 s work / 20 s rest20 min
Cool-downWalk slowly, deep breaths, stretch2 min

How often

Aim for three to four workouts like this a week plus daily walking. The World Health Organization recommends 150–300 minutes of moderate activity a week, and muscle-strengthening on two or more days.

Combine exercise with small, lasting changes to what you eat. Measure progress by your waist, how your clothes fit and how you feel, not just the scale.

Want a plan that does this for you?

Train at Home has 12 fat loss workouts and a low-impact fat loss plan, including Low-Impact Burn, Morning Fat Burn, No-Jumping HIIT and Full-Body HIIT.

Coming soon to theApp Store

Frequently asked questions

Can you lose belly fat by doing crunches?

Not on their own. Crunches strengthen your abs, but belly fat goes down when your overall body fat goes down, through regular exercise and eating slightly less than you burn.

What exercise burns the most belly fat?

No exercise targets belly fat specifically. Workouts that use many muscles, such as circuits, HIIT, brisk walking and strength training, help most because they burn more energy overall.

How long does it take to lose belly fat?

It varies from person to person. With regular exercise and sensible eating, many people see a change in their waist within a few months.

Sources

This guide is general information, not medical advice. Talk to your doctor or a physiotherapist before starting a new exercise programme, especially if you have a health condition.

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