To reduce belly fat you’ll have to reduce the body fat percentage of your whole body. These exercises can help

There are few fitness accolades men value above a washboard stomach; it’s living proof that you’ve put time in at the gym, watch your diet and have found time to dish out a one-two punch to belly fat.

Providing it’s done safely and correctly, a toned stomach is an outward sign that you exercise regularly and eat healthily.

That said, there isn’t a one-size-fits-all approach to eradicating belly fat and, despite what questionable fitness advice you’ve heard, you can’t target — or ‘spot reduce’ — areas of fat on your body.

1. Burpee

If you want to lose your gut, you need to work as many muscles as possible.

The burpee does just that.

The explosive exercise – which entails going from a push-up position to a jump and back to a push-up position – hits every muscle from head to toe

In fact, a study from the American College of Sports Medicine found that 10 fast-paced reps are just as effective at revving your metabolism as a 30-second all-out sprint, so you can burn your belly fat faster than ever before.

How to do burpee ?

Stand with your feet shoulder-width apart.

Lower your body until your palms rest on the floor about shoulder-width apart.

Kick your legs backward into a pushup position, perform a pushup, and then quickly reverse the movement and perform a jump when you stand.

That’s 1 rep.

2.Medicine Ball Slam

If you haven’t used a medicine ball since school, you’re missing out.

“Your core is your centre of power, so performing explosive movements like the med-ball slam requires all the muscles between your neck and your hips to work together,” says expert coach Sean De Wispelaere.

And if you pick up the pace and propel the ball with more power and velocity, you’ll elevate your heart rate and burn some serious belly flab, he says.

You don’t even need to increase the weight.

A 3-kilo medicine ball will work just fine if you go hard and push yourself.

How to do medicine ball slam ?

Hold the ball above your head with your feet shoulder-width apart.

Slam the ball on the floor as hard as you can.

Catch the rebound and repeat.

3.Mountain climber

Think of the mountain climber as a moving plank.

You perform a mini crunch when you explosively draw one knee into your chest.

What makes this move so difficult, however, is that your core has to work overtime to keep your body stable and straight every time you lift a foot off of the floor

How to do mountain climber ?

Assume a push-up position with your hands below your shoulders and your body forming a straight line from your head to your heels.

This is the starting position.

Lifting your right foot off of the floor, drive your right knee towards your chest.

Tap the floor with your right foot and then return to the starting position.

Alternate legs with each repetition.

4.Kettlebell Swing

The kettlebell swing might be one of the best calorie-torching exercises of all time.

In order to propel the heavy ball of iron, you need to engage big fat-burning muscle groups like your glutes, hips, and quads.

The explosive nature of this movement skyrockets your heart rate right away, but it also hammers your core.

How to do kettlebell swing ?

Bend at your hips and hold a kettlebell with both hands at arms length down in front of you.

Rock back slightly and “hike” the kettlebell between your legs.

Then squeeze your glutes, thrust your hips forward forcefully, and swing the weight to shoulder height.

Reverse the move between your legs and repeat.

5.Dumbell Overhead Lunge

Add a dumbbell overhead during a lunge, and you suddenly have a core chiseler.

“As the load shifts with every rep, all of the muscles in your torso need to work together to keep the weight directly above you,” says Tony Gentilcore, strength coach at Cressey Performance.Belly fat lose exercises

The move engages your back and butt, too, because hunched shoulders and weak glutes also contribute to a bulging belly.

How to do Dumbell Overhead Lunge ?

Grab a pair of medium- to light-weight dumbbells.

Press the dumbbells overhead so your palms face each other.

Be careful not to scrunch your shoulders up by your ears.

Step forward into a lunge position, pause, and then bring your back leg forward to step your feet together.

Alternate legs as you walk forward.

6.Treadmill Sprints

If you’re looking to drop weight around your midriff — or anywhere else, for that matter — few exercises are better than short, sharp cardio bouts.

Forget about daily 5ks and turn to HIIT instead.

A study published in the Journal of Strength Conditioning Research found that participants burned up to 30% more calories doing a fast-paced HIIT workout over a longer, lower-intensity session for the same amount of time.

To start, hit fifteen sets of 20 seconds sprinting with 40 seconds rest, and gradually increase your work:rest ratio

How to do Treadmill Sprints ?

Increase the incline on a treadmill and sprint at full speed for the designated time.

7.Thrusters

Hit this multi-joint movement made of a squat and a squat and a shoulder press will ignite your glutes, quads, abs, shoulders and arm, while taxing your cardiovascular fitness.

It’s the ultimate bang-for-your-buck exercise that hits almost every major muscle group.

How to do Thrusters ?

Hold two kettlebells (or dumbbells) by their handles but so the weight is resting on the back of your shoulder.

Slightly bend your knees and squat down, keeping your legs in line with your shoulders.

Drive through your legs and straighten them, extending your arms as you do so to raise the kettlebells above your head.

Squat down and repeat.

8.Skaters

Spur fat loss, improve agility, build strength, boost power, and skyrocket your fitness: the benefits of skaters stretch way beyond simply burning belly fat, but they’re excellent at that too. Belly fat lose exercises

How to do skaters ?

Standing with your legs shoulder-width apart.

Jump to one side of your mat and bend one leg behind the supporting leg at a slight angle.

Come back to standing and leap to the other side of your mat.

Shift your weight and land with the opposite leg behind you.

Repeat

9.Tuck Jumps

This plyometric exercise absolutely torches calories, which makes it a perfect addition to any body-fat burning workout.

How to do Tuck Jumps ?

Standing with your feet hip-width apart, bend your knees and extend your arms out at shoulder height.

Using the power from your legs, bend deeper and jump straight up lifting your knees to touch hands extended.

Be sure to land softly and with your knees bent.

10.Squats jumps

Another calorie-sizzling plyo movement, squat jumps are a building block for just about every explosive lower body movement imaginable.

How to do squats jumps ?

Stand with your feet hip-width apart.

Hinge at the hips to push your butt back and lower down until your thighs are parallel to the floor.

Press your feet down to explode off the floor and jump as high as you can.

Allow your knees to bend 45 degrees when you land, and then immediately drop back down into a squat, and jump again.

11.Froggers

Don’t let this simplicity of this exercise fool you, it targets the entire body, working the arms, abs, glutes, legs and heart in one effective, and for our purposes calorie-crushing, move.

How to do froggers ?

Squat down and place your hands on the floor between your feet.

Kick your legs back into a press-up position.

Reverse the movement back to the low-squat position.

That’s one rep

12.Broad Jump

Belly fat lose exercises The compound and explosive nature of jumping means that it requires a lot of energy, which is why broad jumps are such a great exercise for calorie burning.

How to do broad jump ?

With your feet shoulder-width apart, lower yourself into a squat position.

Swing your arms back and use them to propel yourself forward, then bring your legs forward for additional momentum.

Jump as far as you can and land in a low-squat position.

13.Jumping Jacks

No, jumping jacks aren’t an exercise reserved for your half-arsed warm-up, they torch calories, are good for you heart and can be done absolutely anywhere.

how to do jumping jacks ?

Stand with your feet together and your hands at your sides.

Simultaneously raise your arms above your head and jump up just enough to spread your feet out wide.

Without pausing, quickly reverse the movement and repeat.

14.Jumping Lunge

Thought the dumbbell overhead lunge was the only lunge you need in your life?

Hold on a second, a simple jumping lunge is also an effective calorie killer and, like that other exercise, it’ll work your core too.

How to do jumping lunge ?

Lunge forward until your rear knee is almost touching the ground.

Jump into the air, bringing your rear foot forward and the front foot back.

Land in a lunge and repeat.

15.High Knees

Belly fat lose exercises

Haven’t got access to a treadmill?

No problem. Stand on the spot and blast out some high knees.

Oh, and if you want to make these more difficult, try testing your coordination with alternating punches too.

How to do high knees ?

Stand with your feet hip-width apart.

Aim to lift up your right knee to your chest.

Lowing your right knee and lift your left knee to your chest.

Continue the movement, alternating legs and moving at a sprinting or running pace.