15 Best Exercises to Burn Belly Fat, According to Personal Trainers 


Low squat with your feet shoulder-distance apart and hips back. Put your hands outside your feet and hop back, touching your chest to the floor. Jump your feet outside your hands after pushing your hands against the floor to form a plank. Jump explosively with your arms overhead while in your heels.


Start in a high-plank stance with wrists beneath shoulders. Tighten your core and bring your belly button toward your spine. Drive your right knee to your chest and return to plank. Drive your left knee to your chest and return. Continue alternating sides.

Mountain Climbers

Lie fetal holding one kettlebell by the handle in both hands. Roll over and press the kettlebell up toward the ceiling with both hands until one side is stable. With your palm down, let your free arm and leg bend 45 degrees. Slide the loaded side heel closer to your butt to grab the floor.

Turkish Get-Ups

Stand shoulder-distance apart and grasp a medicine ball with both hands. Lift the ball high and slam it hard to the ground, hinging over and sitting your butt back. Bend your knees as you hinge. Jump back into a high-plank stance with your hands outside your feet. Stand straight. Jump back to squat with your feet outside your hands. Press the ball overhead while standing tall.

Medicine Ball Burpee

A sprawl is a burpee on steroids—a full-body workout that works as many muscles as possible, burns calories, and shapes and tones upper- and lower-body, especially abs. “It takes the traditional burpee to the next level by having you touch your chest to the ground, push-up to plank, and continue,” says Braganza.


Stand with the medicine ball on one side, feet shoulder-width apart. Slam the ball a few inches from your pinky toe by rotating your body. Get into a split squat and pivot your feet and bend your back knee to grab the ball on one bounce. Swap sides. Keep your core taut as you bring the ball overhead and sideways.

Side-to-Side Medicine Ball Slam

Stand tall with feet hip-width apart and hold a medicine ball with both hands. Fully extend both arms aloft. Slam the ball forward and down. Slam with your arms to the ground and let your knees bow as you hinge. Stand up after squatting to grab the ball.

Overhead Medicine Ball Slams

Sit tall on the floor with bent knees and raised feet. Handle a medicine ball at chest height. Lean backward with a long, tall spine, body at 45 degrees, arms a few inches from chest. From here, turn your body right, pause, and squeeze your right oblique muscles, then left. Movement should be from ribcage, not arms.

Russian Twist

Flip a BOSU ball on its rubber side and grab either edge of the flat surface with both hands, shoulder-distance apart. Keep the plank for 30–45 seconds, progressing as you get stronger.

BOSU Ball Planks

Walk or run uphill for 5–10 minutes. Continue jogging for 5–10 minutes, then accelerate and run. Penfold advises working hard enough to be unable to talk. Run for five minutes, then jog. For 30–45 minutes, alternate five to 10 minutes of jogging and running.

Running on an Incline

Although you may not have open water, you can still incorporate this fat-blasting aerobic workout into your gym routine. Penfold believes rowing machines engage your legs, abs, arms, shoulders, and back while raising your heart rate and burning fat.

The Rowing Machine

We now know that short, intense bursts of fast-paced cardio burn more fat than steady-state cardio. InBalance, a San Antonio fitness and wellness center founded by ACSM personal trainer Hope Pedraza, recommends pauses between muscle-group-building workouts.


Strength-training techniques Strength training moves are varied. This 15-minute total-body workout is ideal for beginners to strength training.

Strength Training

"It seems simple, but 45 to 60 minutes of brisk walking every day can boost your metabolism," adds Gonzalez. It also prevents overtraining, which can increase cortisol production, which can cause belly obesity.


Yoga: There are many yoga practices and moves you can cycle through. Plank, chair, Chaturanga, and wheel are difficult yoga positions. Try a local studio or download the Peloton app for online courses.


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