Grab a Set of Dumbbells For This Total-Body HIIT Workout to Fight Belly Fat

If you want to lose belly fat, experts agree on three things: One, dialing in your diet is a must – you can’t out-train a bad diet. Two, strength training is key. NASM-certified personal trainer Sam Altieri said three to four sessions a week is the sweet spot for most people.

That brings us to number three. Jade Jenny, head coach and owner of Champlain Valley CrossFit, told POPSUGAR that while crunches won’t erase your belly fat, hours of steady-state cardio also isn’t the best option. The most effective type of cardio that’s proven to target belly fat is high-intensity interval training (HIIT).

Beachbody trainer Autumn Calabrese, creator of the 21 Day Fix and 80 Day Obsession fitness and nutrition programs, told POPSUGAR, “Eating clean, healthy foods is a huge step in the right direction, but if you want less belly fat, we need to burn calories and build lean muscle.” She added, “If you really push during your workout, you can keep it to 30 minutes.”

So while you’re eating nutritious food and tracking your calories or macros (if you choose), you can use this half-hour workout to burn calories, build muscle, and fight belly fat. This workout combines dumbbell moves with bursts of cardio intervals. It’s fun and fast-paced. Let’s go!

Total-Body Dumbbell Workout

Equipment needed: One or two sets of dumbbells (five to 25 pounds).

Directions: Complete each exercise below for 45 seconds, followed by a 15-second rest. Repeat this 10-move circuit three times for a 30-minute workout. The goal is to keep moving for each 45-second interval, so choose an appropriate dumbbell weight that challenges you but also allows you to complete the reps without stopping. It’s OK to use different dumbbells for different exercises.

Jumping jacks
Dumbbell thruster
Jumping jacks
Alternating forward lunge with biceps curl
Jumping jacks
Plank dumbbell row
Jumping jacks
Jumping jacks
Deadlift with front row


HIIT Workout to Lose Belly Fat

This 20-Minute HIIT Workout Is What You Need to Lose Belly Fat

Keep reading for details on how to do each move.

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