8 Exercise to Burn Belly Fat Without Running or Dieting

Everyone wants to know how to lose belly fat or exercise to lose belly fat but it’s not that easy as it sounds. As per the study, you can’t lose fat from a particular body area because spot reduction is a myth.

But, Today I will help you to find the Top 10 exercises to reduce belly fat for men and women which you can do for better results. It’s no secret that belly fat is one of the hardest types to get rid of, We know how challenging it is for people who wanted great physic.

There is plenty of rumour in the market that claims exercises to lose belly fat in 1 week which is not possible. though there are multiple gym machines to lose belly fat as well. In this article, I will share the best cardio exercise to lose belly fat at home.

Thankfully there are multiple highly effective at-home exercises that melt belly fat. I will share some compound movement exercise which does not only help you to get a flat belly, in fact, it will burn your overall body fat.

Things That Make You Gain Belly Fat

Before jumping into exercise, we need to understand what causes belly fat in males or females. We also discuss the list of food that cause belly fat. So as we know that the main reason for belly fat is overeating.

We all know that our body needs energy to perform the daily activity. We get those energies through foods in calorie form. When we walk, breathe or do such activity large number of calories get burned.

Now, when we consume more calories than we need, those extra calories get stored in our bodies in terms of fat. When this happens for a long time, it’s started freezing around our belly area as a result you gain belly fat.

There are plenty of foods in the market which helps you with weight loss. If you are looking for Best Indian Diet Plan for Weight Loss you can check out this article. You will get a proper diet plan along with 7 healthy weight loss foods.

List of foods that cause belly fat

  • Rice
  • Alcohol
  • Red Meats
  • Potatoes
  • Dark chocolate
  • Beverages
  • Junk foods
  • High lactose dairy products

Foods play a very important role in our fitness goals, there is the basic logic behind this, if you want to gain weight so keep your calorie intake in surplus and if you want to lose weight so keep your calorie intake in deficit but there are some foods which are equally not good in any of your goal.

The foods I mentioned above are very high in calories and substandard in terms of nutrition value. all of these foods are highly rich in saturated fat and trans fat which enhance bad cholesterol in your body that may increase your risk of cardiovascular disease as well.

So that is the reason you need to avoid these foods if you are really passionate to get rid of belly fat. Also, there are 3 major reasons which cause belly fat that includes Not enough sleep, Stress and Low-Fibre diets so try to fix these things as well.

Exercises to Lose Belly Fat

  • Push-Ups
  • Burpees
  • Mountain Climbers
  • Crunches
  • Sumo Squat
  • Leg lift
  • Bicycle crunches
  • Side Plank
  • Rope Skipping
  • Forearm Plank

1. Push-Ups


You might assume that push-ups just work your arms and chest but it’s a compound movement that also targets your belly fat, just exactly what we looking for, I know it’s hard to perform but it’s worth effectiveness.

If you are a beginner so you can bend your knees and perform this exercise. Once you are able to perform 10-15 pushups in a row then you can try proper pushups. For more details watch this video above.

Begin this exercise by lying down on the floor belly side down then simply push off the floor, Your body should make a straight line so don’t let those hips dip. now, Lower yourself than push up again. Perform 3 Sets of 10 Reps.

2. Burpees


Burpees are one of the most effective exercise for belly fat loss at home, It is a compound movement that helps you to remove fat from all over the body. It is quite an intense exercise but the results are also phenominal.

To perform this exercise get into a squat position with your palm flat on the ground, from here kicking your feet back so that you land into a straight arm plank then bring your feet back to the squat position, stand up and jump towards the ceiling. Perform 4 sets of 8 reps.

Though it’s an advanced exercise and quite hard to perform especially for a beginner so you can follow the step which is mention in the video above.

3. Mountain Climbers

Mountain Climbers

Mountain climbing is a great belly fat burning exercises that targets your core area most efficiently. It will also help you to get rid of overall upper body fat. It is an amazing exercise to reduce stomach. Perform 4 sets of 10 reps.

Start this exercise by getting into a straight arm plank, make sure your wrists are aligned with your shoulder, Lift your right foot, bend the knees towards your chest, put the right foot back in the starting position and do the same thing with your left legs, keep switching legs.

This exercise consider as HIIT( High Intense Interval Traning) so make sure you will not rest more than 45 seconds between each set. Perform 4 sets of 8 reps.

4. Crunches


This exercise is a true miracle for removing excess fat from your abdomen and helps you to get one step closer to a perfectly toned belly and if you are looking for an exercise to reduce tummy fat so you can pick this one.

To perform this exercise lying on your back with your knees bent and your feet flat on the floor, don’t forget place your hand behind your head and the thumbs behind your ear now engage your core to lift just your shoulder and upper back off the ground hold this pose for a moment before slowly returning to the starting postilion.

Please be reminded that breathing is a key whenever you are performing such abdomen exercise so whenever you are contracting your muscle, breath out. Perform 4 sets of 12 reps.

5. Sumo Squat

Sumo Squat

This exercise is considered for the lower body that specially targets your inner thigh and hips area but it will also help you to burn fat from your lower belly.

Sumo squats are nearly as intense as they sound and more importantly, they do a lot of good for your body. if you want well-toned legs and hips so this exercise will definitely help you to achieve your goals. If you want to target your inner thigh so open your legs wide apart and don’t lean your back while squatting.

You can perform this by standing your feet much wider than your shoulder width, point your toes out 45-degree angle now keeping your back straight, lower your body down into squat so that your knees are bend at a 90-degree angle, come halfway back up and than lower yourself down again. Perform 3 Sets of 10 Reps.

6. Leg lift

Leg lift

Leg lift is one of the best exercises for lower belly fat, especially if you want to target your abdomen area. Lower belly fat is considered as stubborn fat which is very hard to get rid of and requires a lot of hard work.

This exercise also helps you to strengthen your core strength so you need to make extra efforts to get rid of this fat and as I mentioned earlier that breathing is a key so breath out when you lift your leg up.

In order to perform this exercise lay down on the floor and place your both hands under your hips and slowly raise your leg and repeat. if you are a beginner so instead of lifting your leg, you can just bend your knees. Perform 4 sets of 10.

7. Bicycle Crunches

Bicycle Crunches

Bicycle Crunches is one of the most effective exercises for stomach fat. This exercise especially targets your Serratus muscle which is also called 3 finger muscle. you can add this exercise to your workout routine for better conditioning of your abdomen area.

To perform this exercise lie down on a flat surface towards your back. Now, put your hands behind your neck and bend your knees about a 45-degree angle then bring your knees towards your elbow.

Now, switch side and do the same motion to complete one rep, Always remember to contract your muscle and breath out. do 3 sets of 20 reps on each side.

8. Side Plank

Side Plank

I know that a lot of people out there facing Side Fat or Love Handle problem. it’s very embarrassing when you try to wear tightly fitted cloth and your side handles clearly visible.

Side Plank is one of the best side fat exercise and easy love handle workouts which you can perform to get rid of this stubborn fat along with that it will target your lower back fat as well.

To perform this exercise place your one elbow on the floor and other elbows on your waist and lift your whole body with the help of your feet and hold this posture for minimum 45 seconds and repeat from other hands. Perform 10 sets each side.

9. Rope Skipping

Rope Skipping

If you are looking for a complete full-body movement exercise so you can pick rope skipping without any doubt. this exercise will not only help you to maintain your physic it will also burn your calories on an extreme level. It is a great exercise to reduce belly fat for female at home.

If you are a beginner so it might hard for you to perform this exercise. You can start without the rope just spread your hand wide apart and jump, once you get comfortable with it then you can start with rope.

For beginners, I recommend Beaded jump rope. this rope is inexpensive as well as durable and relatively slow. one more thing you need to know is that always but a longer rope because it slows things down. you can perform 4 sets of 30 and increase the rep by the time.

10. Forearm Plank

Forearm Plank

This exercise targets your entire core and improves your stamina, It’s basically a full-body workout and amazing exercises for love handles as well. Also, it is a very effective lower belly fat workout.

To perform this, place your arm on the ground while keeping your elbow below your shoulder than use your Abs to lift your body up off the ground. The only things that should be touching on the floor are your forearms and toes.

Plank does not only help you to flat your core area also if you having any back problem so you can give it a try and you will see the result in no times. This exercise will help you to correct your overall body posture.

It is kind of hard for beginners so they can stay in this position for the next 30 seconds and repeat. Your rest time should not be more than 45-second. Perform 5 sets of each and once you get the correct form, increase the time as per your ability.

So these are the 10 most efficient exercise which helps you to remove the belly fat and if you want to see results in faster ways so you can add 1 more amazing exercise which is Swimming. There are so many research prooves that swimming can drastically improve your fat loss process.

It is because swimming is a compound movement exercise and for this, both hands and feet have to be used so you can add this exercise in your schedule. Try these exercise routine 3-4 times a week and share your feedback.

We all know that along with exercise, perfect and clean diet also plays an important role to enhance the result so you have to avoid oily and junk food for better results and if you want to know the Foods for Weight Loss so you can check my article.

If you have serious fat loss goals or people who go to the gym so you can add a supplement to increase the result. if you are not sure which supplement you need to add so you can check out my Best supplement stack during fat loss article.

I hope you find this article helpful and if yes so start following and you will surely get positive results with this exercise routine. If you like this article or you have any suggestions so you can mention in comments.

Deepak Shukla

Hi, My name is Deepak Shukla and I am an ACE Certified Personal Trainer and a Gym owner with a passion of bodybuilding. The reason behind this website is to provide the right information absolutely free to those who really want a healthy lifestyle. All the Exercises, Diets and Products on this website are 100% tested on my clients. So, help me grow this health and fitness family and be a part of it. If you have any fitness related query so you can ask by clicking contact us option #stay_healthy :)


Ravi · November 17 at

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    Deepak Shukla · January 15 at

    Thank you.

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    Deepak Shukla · September 19 at

    Sure, you can do that 🙂

sbo · April 22 at

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