What Exercises Burn the Most Belly Fat? These 20 (and Here’s a 40-Minute HIIT Workout Using Them)

Although it’s impossible to spot-reduce certain parts of your body, when you lower your body fat percentage, those areas will start to lean out. If belly fat is an area you are trying to target, while healthy eating is key, there is one type of exercise proven to diminish belly fat: high-intensity interval training (HIIT).

David Chesworth, an ACSM-certified personal trainer and wellness coach at Hilton Head Health, told POPSUGAR that a combination of HIIT and the right nutrition plan can help reduce belly fat. Bodyweight and dumbbell moves are great exercises you can use in HIIT workouts. You just need to focus on working hard for a certain amount of time, followed by a period of rest, and then repeat.

Not sure how to start? If you’re sweating it out at home, here’s a basic HIIT workout plan you can use. Just modify it based on the moves you prefer and the body parts you want to target (example moves are listed below). ACE-certified fitness instructor John Kersbergen suggests that doing HIIT workouts that combine strength-training moves three to four times a week is enough to start seeing results.

40-Minute HIIT Workout

Equipment needed: One pair of light dumbbells and one pair of heavy dumbbells

Directions: Choose what four exercises you want to do (two bodyweight moves and two dumbbell moves). Perform each exercise for 40 seconds followed by a 20-second rest. Repeat the four-minute circuit 10 times for a total of 40 minutes.


Minute 1:
40 seconds on, 20 seconds rest
Bodyweight cardio move

Minute 2:
40 seconds on, 20 seconds rest
Dumbbell exercise (low weight, high rep)

Minute 3:
40 seconds on, 20 seconds rest
Bodyweight strength-training exercise

Minute 4:
40 seconds on, 20 seconds rest
Dumbbell exercise (high weight, low rep)

Here are some examples of each:

Bodyweight cardio exercise
Dumbbell exercise (low weight, high rep)
Bodyweight strength-training exercise
Dumbbell exercise (high weight, low rep)

Alternating forward lunges

Jump squats
Seated Russian twists
Air squats

High knees
Dumbbell swings
Side elbow plank with leg lift
Overhead presses

Lateral bunny hops
Sumo squats with bicep curls
Diamond sit-ups
Chest presses

Mountain climbers
Plank with row
Elbow plank hip dips
Dumbbell squats


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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