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Last Updated on December 15, 2020

12 Workouts to Lose Belly Fat Fast At Home

12 Workouts to Lose Belly Fat Fast At Home

One of the most debated questions in the fitness industry is “can we spot reduce fat in a certain area of the body?” The scientific consensus is that it is simply not possible. The body can’t drop body fat in one area but not the other.[1]

So, how can we lose belly fat fast?

The obvious or most common answer is to do a heap of sit-ups and crunches. I will cover my 12 favorite exercises to get the whole body to adapt and drop fat fast from the comfort of your own home! These exercises help us appear leaner in the mid-section as the ab muscles become fuller and draw water into the muscle, making our abs seem larger and our waist leaner.

The human body is extremely intelligent—far more intelligent than we may ever understand. What I have observed over the last 15 years in fitness is the body will adapt extremely fast. It’s always looking to make our everyday tasks more efficient or easier (creating the path of least resistance). This is an inbuilt evolutionary survival mechanism to preserve energy.

This raises the question, what exercises can we do that will force the body to make these adaptions and make sure one of the adaptations is to drop fat rapidly? It’s this answer that is the reason so many people go to the gym and don’t lose any belly fat. If you are going to the gym and doing the standard bench press, bicep curls, and a few squats, losing belly fat does not make you any more efficient at doing these exercises. Hence, a strong man is usually moderately overweight, yet a sprinter is super lean.

If the body does not need to adapt, it simply won’t. So, we can go to the gym for weeks on end and do the wrong exercises but not drop fat, and we lose all motivation very quickly. The exercises that will create the fastest adaption and, therefore, the fastest drop in belly fat are those that require full-body movement.

Let’s look at the average yoga or Pilates instructor. They generally have the smallest, tightest waistlines yet you could argue a yoga class burns fewer calories and is far less intense than a spin class or gym session. But because these forms of movement require moving the whole body, they do appear to transform our shape the fastest! The body finds it very difficult to do twists and turns and move the whole body’s weight if we are carrying excess fat. Therefore, these types of moves are going to yield the fastest returns on our time investment.

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So, I’ve picked a combination of total body movement and ab exercises that you can do at home that can help you lose the largest amount of weight in the least amount of time! Here are 12 workouts to lose belly fat fast.

1. The Loaded Beast Kick Through

The beast kick through gets the full body working together and tests agility, balance, strength, and endurance if you push past 20+ reps! The reason I like this exercise so much is that it requires total core engagement, and the agility work means the body just wants to be lighter and more nimble.

If you play with your speeds and extend pauses at the top of the kick through, it really enhances the mind-body movement control and takes the core work to another level, working not just the abs but the lower back and obliques, too!

Rep range: 3 sets of 25 reps

2. The Reaching Gorilla Crawl

Much like the previous “animal move,” the gorilla crawl gets the whole body moving, which makes your body adapt by getting you lighter to make it easier to do! By adding the reach component, you also engage your lower back, glutes, and hamstrings—all of which get neglected when we only do crunches, leading to imbalances.

Rep range: 3 sets of 30 seconds

3. Leg Raise Variations

The leg raise is my go-to move for really hitting those lower abs, which are hardest to get popping. By working with the different variations, you balance the exercise by bringing the lower back into play again and working the whole core!

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Rep range: 3 sets of 10 high, 10 low, 10 full

4. DB Press V Ups

This dynamic crunch requires a dumbbell, although a full orange juice or water container may be sufficient. With this specialized workout to lose belly fat, you turn an already dynamic full core move in the V up to a whole new level by adding a shoulder press to the top of the move.

Rep range: 3 sets of 8 reps on each side

5. Scorpion Kick Throughs

The scorpion kick through is another animal move that gets you moving the whole body in a wide range of angles and directions. This is one of the best workouts to lose belly fat because it also has a yoga feel to it. It is great for opening the hips while engaging and working the entire core. Again, the body doesn’t want to hold a heap of weight when moving the body in this way!

Rep range: 3 sets of 6 kick throughs each side

6. Boat Pose

The boat pose is one of the toughest yoga poses that you would want to work towards holding for up to a minute as the core develops. You can almost feel the whole core tightening as you hold this pose!

Rep range: 3 sets of 45 seconds

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7. The Lateral Monkey

The lateral monkey requires you to engage your core and upper body to get your legs up and flinging across the floor with finesse. Again, when we start to throw our bodyweight around, the body naturally wants to adapt to make the move easier. These full-body animal movements burn a lot more calories than traditional ab exercises as they continue to gradually burn calories for the hours after the exercise has been completed.

Rep range: 3 sets of 30 seconds

8. Bear Ab Crawl Crunch

This is another animal variation where you add an ab crunch to the dynamic bear crawl movement. This workout helps you lose belly fat by squeezing your core. If you can really squeeze the core and abs tight at the top of the movement, you will enhance the effectiveness of the workout!

Rep range: 3 x sets of 30 seconds

9. The Sliding Glute Bridge

The slide glute bridge requires a hard floor and some nice thick winter socks. But all sliding moves add a whole new tension to the eccentric part of the move. This exercise mainly targets the glutes and lower back. Remember, a tight core requires working the full 360 degrees, not just the 6 abs we see in the mirror.

Rep range: 3 sets of 10 reps

10. The Sliding Ab Crunch

Another sliding move adding a whole new tension to the eccentric part of the ab crunch is the sliding ab crunch. Like most exercises and moves listed here, this workout activates your entire body while focusing on your core.

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Rep range: 3 sets of 12 reps

11. The Sliding Frog Plank

The sliding frog plank is a great workout for losing belly fat that develops your core strength while also developing your agility and mobility. This works by forcing you to balance the compression work (ab crunches) with decompression work (stretching) to create balance in your body.

Rep range: 3 sets of 12 reps

12. Side Plank Yoga Flow

When I did my yoga course, this was one of the main poses that we worked on, and I certainly noticed a tightening and better shape around my obliques and mid-section. The idea behind side plank yoga flow is that it activates your forearms, fingers, and shoulders to take the load off your wrists, allowing you to hold the post for longer.

Rep range: 1 set of 2-minute flow

Final Thoughts

Of course, abs are built in the kitchen, and we need to create a caloric deficit to drop weight around the belly fast! But by combining these full-body movements with ab exercises, we are creating the perfect recipe for great ab shape.

Moreover, these great workouts to lose belly fat force the body to adapt and drop fat so we can move more efficiently. If you want to speed the adaptation—and therefore, fast loss—remember to track each exercise and make sure you progressively increase the load to force change!

More Tips on How to Lose Belly Fat

Featured photo credit: bruce mars via unsplash.com

Reference

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Dave Nelson

Holistic Performance Coach, Founder of Flow St8 Method

12 Workouts to Lose Belly Fat Fast At Home

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Last Updated on April 14, 2021

12 Best at Home Workouts (No Equipment Needed)

12 Best at Home Workouts (No Equipment Needed)

Covid-19 has certainly made getting to the gym more difficult, but if we’re honest, it was difficult before, as well. Between tiring days at work, helping the kids with their homework, and maintaining a social life, where do you find time to squeeze in an hour or two at the gym? Sometimes, the only solution to maintaining your health and fitness rests on the best at home workout.

The good news is that it’s possible to train from home without any equipment and get fantastic results. As long as you’re pushing the body hard enough, you’re going to be fine. The bad news is that you may not know where to start.

There are a plethora of different training regimens out there, and it’s difficult to know which one is best for you, especially if you’re used to live classes or in-person workout programs.

This article will cover the 12 best at-home workouts that you can use for strength, High-Intensity Interval Training (HIIT), and mobility. There will be an exact breakdown of all the exercises, sets, reps, rest periods, and instructions required to stay fit, healthy, and happy while on lockdown.

The following sessions are broken down into beginner, intermediate, and advanced workouts to accommodate any experience level. They are all bodyweight exercises that can be combined into a full body workout to build strength while working out at home.

A thorough warm-up is also included to ensure that you don’t get injured. Please check each workout before you perform it to make sure that the exercises and movements don’t cause you any pain from previous or pre-existing injuries.

If you need help getting into the habit of working out at home, you can try Lifehack’s free 30-Day Resistance Band Workout Challenge.

Read on to find the 12 best at-home workouts you can use to upgrade your strength, burn some calories, and improve your flexibility while training at home.

Warm-Up

Complete the warm-ups below for 5-6 minutes before each of the best at home workouts you’ll find below. Complete each exercise for a total of 15 seconds at a slow to moderate pace, and your body will be ready to jump into more intense exercises.

Repeat for 3-4 rounds, as this will help lubricate your joints, slowly elevate your heart rate, and get your body ready for exercise[1].

  • Exercise 1: Squats

    • Exercise 2: Lunge

      • Exercise 3: Leg Swings

        • Exercise 4: Star Jumps

          • Exercise 5: Push-ups

            • Exercise 6: Squat Thrusts

              Dynamic Stretches

              Complete the relevant dynamic stretches after your warm-up. For strength workouts, complete the stretches relevant to the session you’re about to partake in (e.g. upper body stretches before an upper-body workout).

              For HIIT workouts, complete both the lower body and upper body dynamic stretches. For mobility workouts, you don’t need to do these.

              Aim to do 15-20 reps on each side for 1 round.

              Upper Body Dynamic Stretches:

              • Exercise 1: Arm Swings

                • Exercise 2: Arm Circles

                  • Exercise 3: External Shoulder Rotations

                    • Exercise 4: Torso Twists

                      Lower Body Dynamic Stretches:

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                      • Exercise 1: Step Throughs

                        • Exercise 2: Lying Side Leg Swings

                          • Exercise 3: Quadruped Kickbacks/Hip Circles

                            • Exercise 4: Leg Swings (Front & Side)

                              Strength Workouts

                              1. Upper-Body Strength Workout (Beginner)

                              This is one of the best at home workouts if you’re a beginner looking to build upper-body strength. Complete all exercises with 30-60 seconds rest between sets.

                              For exercises 2-6, use two water bottles to mimic weights. For exercise 7, you can use the couch or a chair to support yourself.

                              • Exercise 1: Push-Ups — 2 sets, 5-10 reps

                                • Exercise 2: Bent-Over Row — 2 sets, 8-10 reps

                                  • Exercise 3: Shoulder Press — 2 sets, 8-10 reps

                                    • Exercise 4: Floor Chest Press — 2 sets, 8-10 reps

                                      • Exercise 5: Lateral Raises — 2 sets, 8-10 reps

                                        • Exercise 6: Bicep Curls — 2 sets, 12-15 reps

                                          • Exercise 7: Triceps Dips — 2 sets, 12-15 reps

                                            2. Abs Strength Workout (Beginner)

                                            This bodyweight workout is great for building muscle tone in your abs. Complete all exercises with 30 seconds rest between sets, and use a yoga mat if you have one.

                                            • Exercise 1: Air Bike — 2 sets, 8-10 reps

                                              • Exercise 2: Crunches — 2 sets, 8-10 reps

                                                • Exercise 3: Russian Twists — 2 sets, 8-10 reps

                                                  • Exercise 4: Bridges — 2 sets, 8-10 reps

                                                    • Exercise 5: Plank Shoulder Taps — 2 sets, 8-10 reps

                                                      • Exercise 6: Flutter Kicks — 2 sets, 8-10 reps (each leg)

                                                        3. Leg Strength Workout (Beginner)

                                                        If you’re looking to add some strength to your legs, this is the best at home workout for that purpose. Complete all exercises with 30-60 seconds rest between sets. For exercises 3-4, you can use the sofa or a chair to support yourself.

                                                        • Exercise 1: Squat Kicks — 2 sets, 8-10 reps

                                                          • Exercise 2: Forward Standing Lunges — 2 sets, 8-10 reps

                                                            • Exercise 3: Bulgarian Split Squat — 2 sets, 8-10 reps

                                                              • Exercise 4: Hip Thrusts — 2 sets, 8-10 reps

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                                                                • Exercise 5: Romanian Deadlift (Use two water bottles) — 2 sets, 8-10 reps

                                                                  • Exercise 6: Standing Calf Raises — 2 sets, 12-15 reps

                                                                    4. Upper-Body Strength Workout (Advanced)

                                                                    Complete all exercises with 30-60 seconds rest between sets. With advanced workouts, you have to push yourself close to your limit, or to your absolute limit (until you feel like you really can’t do more). This will dictate how many reps to do.

                                                                    For exercises 6-7, use two heavy water bottles if you don’t have weights available.

                                                                    • Exercise 1: Vertical Wall Push-Ups — 3-4 sets, 1 rep before limit

                                                                      • Exercise 2: Pike Push-Ups — 3-4 sets, 1 rep before limit

                                                                        • Exercise 3: Towel Row — 3-4 sets, 1 rep before limit

                                                                          • Exercise 4: Plyometric Push-Ups — 3-4 sets, 1 rep before limit

                                                                            • Exercise 5: Triceps Extensions (from plank position) — 3-4 sets, 1 rep before limit

                                                                              • Exercise 6: Bicep Hammer Curls — 3-4 sets, until limit

                                                                                • Exercise 7: Triceps Kickbacks — 3-4 sets, until limit

                                                                                  5. Abs Strength Workout (Advanced)

                                                                                  If you need more core support and strength, this is the best at home workout for those who are already comfortable working out. Complete all exercises with 30-60 seconds rest between sets.

                                                                                  With advanced workouts, you have to push yourself close to your limit, or to your absolute limit (until you feel like you really can’t do more). This will dictate how many reps to do.

                                                                                  • Exercise 1: Jack Knife Sit Ups — 3-4 sets, 1 rep before limit

                                                                                    • Exercise 2: Lying Leg Raises — 3-4 sets, 1 rep before limit

                                                                                      • Exercise 3: Plank Hand-to-Toe Touches — 3-4 sets, 1 rep before limit

                                                                                        • Exercise 4: Cocoon Crunches — 3-4 sets, 1 rep before limit

                                                                                          • Exercise 5: Plank Elbow-to-Knee — 3-4 sets, 1 rep before limit

                                                                                            • Exercise 6: Side Plank Reach Through — 3-4 sets, until limit

                                                                                              6. Leg Strength Workout (Advanced)

                                                                                              Complete all exercises with 30-60 seconds rest between sets. With advanced workouts, you have to push yourself close to your limit, or to your absolute limit (until you feel like you really can’t do more). This will dictate how many reps to do.

                                                                                              For exercises 4-6, use heavy water bottles if you don’t have weights available.

                                                                                              • Exercise 1: Pistol Squat — 3-4 sets, 1 rep before limit

                                                                                                • Exercise 2: Bulgarian Jump Squat (use sofa) — 3-4 sets, 1 rep before limit

                                                                                                  • Exercise 3: Jumping Lunges — 3-4 sets, 1 rep before limit

                                                                                                    • Exercise 4: Single-Leg Romanian Deadlift — 3-4 sets, 1 rep before limit

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                                                                                                      • Exercise 5: Single-Leg Hip Thrusts — 3-4 sets, 1 rep before limit

                                                                                                        • Exercise 6: Single-Leg Calf Raises — 3-4 sets, until limit

                                                                                                          7. HIIT Workout (Beginner)

                                                                                                          This is the best at home workout for those who are new to HIIT training. Complete all exercises for 30 seconds of work with 30 seconds of rest. Complete 4 rounds.

                                                                                                          • Exercise 1: Squat

                                                                                                            • Exercise 2: Toe Touches

                                                                                                              • Exercise 3: Walk-Outs

                                                                                                                • Exercise 4: Heel Flicks

                                                                                                                  • Exercise 5: Plank

                                                                                                                    • Exercise 6: Jumping Jacks

                                                                                                                      • Exercise 7: Mountain Climbers

                                                                                                                        8. HIIT Workout (Intermediate)

                                                                                                                        Complete all exercises for 35 seconds of work with 25 seconds of rest. Complete 5-6 rounds.

                                                                                                                        • Exercise 1: Squat Kicks

                                                                                                                          • Exercise 2: Burpees

                                                                                                                            • Exercise 3: Push-Ups

                                                                                                                              • Exercise 4: High Knees

                                                                                                                                • Exercise 5: Plank Ups

                                                                                                                                  • Exercise 6: Star-Jumps

                                                                                                                                    • Exercise 7: Cross-Body Mountain Climbers

                                                                                                                                      9. HIIT Workout (Advanced)

                                                                                                                                      If you’ve already been doing HIIT training for a while, this is one of the best at home workouts to keep you going. Complete all exercises for 45 seconds of work with 15 seconds of rest. Complete 7-8 rounds.

                                                                                                                                      • Exercise 1: Jump Squats

                                                                                                                                        • Exercise 2: Hand Release Burpees

                                                                                                                                          • Exercise 3: Lateral Shoot Throughs

                                                                                                                                            • Exercise 4: Tuck Jumps

                                                                                                                                              • Exercise 5: Plank Toe Touches

                                                                                                                                                • Exercise 6: Spiderman Push-Ups

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                                                                                                                                                  • Exercise 7: Sprawls

                                                                                                                                                    Mobility Workouts

                                                                                                                                                    10. Upper Body Mobility Workout

                                                                                                                                                    Hold each exercise for 15-20 seconds total, and do 2-3 sets. Slowly increase the range of each stretch until you feel tension, then hold before slowly releasing it.

                                                                                                                                                    This workout will help improve flexibility in your upper body.

                                                                                                                                                    • Exercise 1: Cat-Cow

                                                                                                                                                      • Exercise 2: Upward Dog

                                                                                                                                                        • Exercise 3: Chest Release

                                                                                                                                                          • Exercise 4: Child’s Pose

                                                                                                                                                            • Exercise 5: Reach Through (15-20 seconds each side)

                                                                                                                                                              11. Lower Body Mobility Workout

                                                                                                                                                              If you need more flexibility in your hips and legs, this is the best at home workout for you. Hold each exercise for 15-20 seconds total, and do 2-3 sets. Slowly increase the range of each stretch until you feel tension, then hold before slowly releasing it.

                                                                                                                                                              This workout will help improve flexibility in your lower body.

                                                                                                                                                              • Exercise 1: Scorpion Kicks (15-20 seconds each side)

                                                                                                                                                                • Exercise 2: Seated Glute Stretch (15-20 seconds each side)

                                                                                                                                                                  • Exercise 3: Lying Quad Stretch (15-20 seconds each side)

                                                                                                                                                                    • Exercise 4: Lumbar Twist (15-20 seconds each side)

                                                                                                                                                                      • Exercise 5: Standing Hamstring Stretch

                                                                                                                                                                        • Exercise 6: Seated Hip Flexor Stretch (15-20 seconds each side)

                                                                                                                                                                          12. Spinal Mobility Workout

                                                                                                                                                                          Complete each exercise for 10 reps total, and do 2-3 sets. This workout will help improve your posture, alleviate lower back pain, and increase your flexibility.

                                                                                                                                                                          It’s highly recommended if you’re an office worker that spends most of the day sitting.

                                                                                                                                                                          • Exercise 1: Prone Back Extension

                                                                                                                                                                            • Exercise 2: Tail Wag

                                                                                                                                                                              • Exercise 3: Quadruped Side Bend

                                                                                                                                                                                • Exercise 4: Seated Forward Fold

                                                                                                                                                                                  • Exercise 5: A-Frame to Squat

                                                                                                                                                                                    • Exercise 6: Side-Lying Rotations

                                                                                                                                                                                      Final Thoughts

                                                                                                                                                                                      These are the 12 best at home workouts that you can use to level up your body, torch some calories, and enhance your flexibility while at home. Give these a go, and you’ll be well on your way feeling fitter, healthier, and more productive after lockdown is over!

                                                                                                                                                                                      More Workouts You Can Do at Home

                                                                                                                                                                                      Featured photo credit: Scott Broome via unsplash.com

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