You’ve made up your mind — you’re ready to tackle that little belly pouch that’s been bothering you so much. Fair enough, but what types of exercises should you choose when you want to lose belly fat? Should you go for fitness and do endless crunches? Or would you be better off with a more holistic approach — one that triggers lipolysis and delivers an overall slimming effect, belly included? Here’s a quick overview of the best fat-burning exercises for a flatter, firmer stomach. Let’s get to work, ladies!
What are the best fat-burning sports?
Let’s be honest from the start: to burn belly fat, you’re going to have to sweat! Without intense effort, there’s no way to kick-start fat loss and get rid of that stubborn muffin top… And when we talk about intensity, we mean a mix of cardio (to burn fat) and strength training (to ensure firmness). Yes, ladies, we can hear you groaning from here — but that’s the hard truth! Come on, here are a few examples to get you motivated.
Exercise no1: jump rope
This is a wonderfully fun activity, but it’s also a serious cardio workout. It builds cardiovascular, respiratory and muscular endurance, helps tone your whole body evenly, and burns a serious amount of calories (15 minutes of jump rope equals 30 minutes of running). And when it comes to burning belly fat, it ticks every box — because jumping correctly requires you to engage your core! Getting started is simple:
- gear up properly by investing in a good jump rope, high-top trainers that support your ankles, and most importantly, a supportive sports bra to keep your chest in place;
- choose a spacious, flat surface;
- start with short (but intense) sessions and gradually increase the duration;
- as you progress, vary your moves — start with a basic jump (single under) and build up your routine from there.
Exercise no2: interval training
What is it exactly? Interval training is more of a rhythm than a sport — which is precisely why it can be applied to so many different activities.
- Running can be done as interval training: alternate 2 to 3 sets of 30/30s, sprinting for 30 seconds then jogging for the next 30, over 8 minutes per set.
- You can also apply interval training to fitness — that’s what HIIT is. Simply choose high-intensity moves like high knees or mountain climbers, perform them at full speed for 1 minute, then allow yourself 30 seconds of recovery between each exercise. A true belly fat-burner, since lipolysis is genuinely triggered by high-intensity effort.
- Swimming can also be done in an interval format. Simply alternate lengths in the pool between breaststroke and front crawl — swim the first half-length at an intense crawl pace, then the second half at a calmer breaststroke, repeating over several lengths. And for a guaranteed flat stomach effect, swap the front crawl for backstroke, which really engages the core.
Exercise no3: burpees
In the category of intense exercises that burn belly fat, burpees remain a solid choice. This strength and aerobic exercise is a staple of CrossFit. It involves chaining together classic fitness positions at a fast pace. Burpees are essentially a combination of a plank, a squat and a jump. The basic burpee breaks down as follows:
- bend your legs with hands on the floor, in a crouching position;
- thrust your legs back to land in a plank position, resting on your forearms;
- thrust your legs forward into a squat position;
- jump up with arms and legs spread wide.
There are many variations, incorporating push-ups, lunges, or even the classic yoga cobra pose. To lose belly fat, aim for 2–3 sets of 10 burpees, 3 to 4 times a week, alongside a gentler activity such as a daily 30-minute walk or bike ride.
Exercise no4: core strengthening
Time to change pace with this one. Yes, endurance and high-intensity activities help trigger fat loss, including around the abdomen. But to ensure a firm stomach, you also need to tone it locally by strengthening the deep abdominal muscles. For that, nothing beats a few sessions of core work.
- You can start with the classic plank, which involves holding yourself face-down, resting on your forearms and toes, squeezing your glutes and abs, and holding for as long as possible. Start gently with 30-second holds and 30 seconds of rest, then gradually increase the time under tension.
- If you want to burn fat around your belly AND your love handles, add the side plank to your routine. Performed on your side, you rest on one hand and one foot, extend your arm to lift your body, raise the opposite arm in the air… and hold! Aim to hold for at least 5 breaths, lower down, rest for 10 seconds, and repeat 4 to 5 times. And of course, switch sides to work both sets of obliques!
- The wall sit rounds out any core routine perfectly. It involves sitting “virtually” by leaning against a wall — press your back flat against it, then slowly slide down as if sitting, until your thighs are parallel to the floor. Hold the position for one minute with your abs and thighs engaged. Tough, but incredibly effective!
The mistake we all make…
Finally, let’s bust the myth of ab sessions: crunches have never actually burned belly fat. They can certainly strengthen the abdominal muscles, but:
- targeted muscle work on the abs doesn’t automatically lead to localised fat loss. The body can easily draw its energy from elsewhere;
- crunches are not the most effective way to trigger lipolysis. Cardio and interval training are far more efficient;
- endless ab sessions risk causing hypertrophy of the stomach muscles, starting with the rectus abdominis. If these muscles gain volume, they may push against the abdominal wall and actually make the belly look more rounded.
In short: it’s better to limit crunches, complement them with other exercises, and above all, favour torso raises instead. To do them properly, avoid pulling on your neck — rather than lifting your entire torso, simply raise your upper body by contracting your abdominal muscles.
