What exercises burn belly fat?

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 which exercises should you choose when you want to lose belly fat? Should you go down the fitness route and do endless crunches? Or would you be better off with a more all-round approach that works your whole body, tummy included? Here’s a quick look at exercises that combine cardio and strength work: skipping, interval training, burpees and core work. You’ll also find a few tips on how to combine them, plus the mistake to avoid with ab exercises. Let’s get to work, ladies!

What are the best sports for working up a sweat?

Let’s be honest from the start: if you want to look after your figure, you’re going to have to sweat! And when we talk about intensity, we mean a mix of cardio (to use up energy) and strength training (to work on 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 no. 1: skipping

This is a wonderfully fun activity, but it’s also a serious cardio workout. It builds cardiovascular, respiratory and muscular endurance. It also helps tone your whole body evenly and uses up a lot of energy. And it works your abs too, because jumping correctly requires you to engage your core! Getting started is simple:

• gear up properly with a good skipping 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 no. 2: 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: do 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 such as high knees or mountain climbers. Do each one at full speed for 1 minute, and give yourself 30 seconds of recovery between exercises.
• Swimming can also be done in an interval format. Simply alternate between front crawl and breaststroke in the pool: swim the first half-length at an intense crawl pace and the second half at a calmer breaststroke, repeating over several lengths. And if you want to focus on your stomach area, swap the front crawl for backstroke, which really engages the core.

Exercise no. 3: burpees

In the category of intense exercises, 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 star 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 press-ups, lunges or even the classic yoga cobra pose. To work your tummy, you could 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 no. 4: core work

Time to change pace with this one. Endurance and high-intensity activities work your whole body. But if you’re aiming for a firm stomach, you also need to work 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. It 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.
• To work your obliques as well, the abdominal muscles along the sides of your waist around the 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 the obliques on both sides!
• The wall sit rounds off any core routine. 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 a great all-rounder!

How to combine these exercises

None of these exercises is enough on its own. The idea is to pair a cardio or interval activity (skipping, running, swimming, HIIT) with strength work such as core exercises. Then add a gentler everyday activity, such as walking or cycling.

Consistency and gradual progress matter more than exhausting workouts. Start with short sessions, build them up little by little and listen to your body. If you’re in pain, pregnant or unsure whether this kind of exercise is right for you, check with your GP before you start.

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 better suited to increasing energy expenditure;
• 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.

Frequently asked questions

What is the best exercise to lose belly fat?

There’s no single exercise. This article covers several, each explained in its own section: skipping, interval training, burpees and core work. The idea is to mix cardio and strength training, as explained in the section on how to combine them.

Which sport is best for losing belly fat?

Running, swimming or HIIT-style fitness all lend themselves to interval training, which alternates intense bursts with calmer phases. In the pool, backstroke works the core in particular. A daily walk or bike ride rounds off these more intense sessions.

Are sit-ups enough to lose belly fat?

No. Crunches strengthen the abdominal muscles, but targeted work doesn’t necessarily lead to localised fat loss, because the body can draw its energy from elsewhere. It’s better to limit long ab sessions, favour torso raises instead and combine them with cardio or interval training.

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Useful categories: Slimming Exercises, Slimming Solutions.

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