Many of my clients are determined toshed stubborn belly fatand reveal a toned midsection.
The following workouts are my top recommendations for highly effective gym workouts to melt belly fat.
Incorporate these exercises into your gym routine to accelerate fat loss andachieve a flatter, more defined stomach.
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Combine these exercises with a well-balanced diet and consistent exercise regimen for optimal results.
Sprint Intervals
Set the treadmill to a challenging speed.
Sprint for 30 seconds.
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Recover with a slow jog or walk for 60 seconds.
Repeat for 10 to 15 minutes.
Burpees
Start in a standing position.
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Drop into a squat, and place your hands on the floor.
Jump your feet back into a plank position.
Perform a pushup, then jump your feet back to the squat position.
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Explode upward into a jump with your arms extended overhead.
Repeat for three sets of 10 to 15 reps.
3.
Mountain Climbers
Begin in a high plank position.
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Drive one knee toward your chest, then quickly switch legs.
Continue alternating legs at a rapid pace for 30 to 60 seconds.
Deadlifts
Stand with your feet hip-width apart, holding a barbell or dumbbells in front of your thighs.
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Hinge at the hips, lowering the weight toward the ground while keeping your back straight.
Engage the glutes and hamstrings to return to standing.
Perform three sets of eight to 12 reps.
2.
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Perform three sets of 15 to 20 reps per side.
Plank Rows
Start in a high plank position with your hands gripping dumbbells.
Perform a row with one arm while stabilizing with the other.
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Alternate arms, and perform three sets of 10 to 12 reps per arm.
Stair Climbing
Use the stair climber machine.
Climb at a brisk pace for 20 to 30 minutes.
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Increase intensity by taking two steps at a time or adding resistance if using a machine.
Cycling
Use a stationary bike or attend a cycling class.
Cycle at a moderate to high intensity for 30 to 45 minutes.
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Incorporate intervals of increased resistance or speed for added intensity.
Rowing Machine
Sit on the rowing machine with your feet secured in the foot straps.
Grab the handle with an overhand grip, arms fully extended.
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Drive through the legs, then pull the handle toward your chest.
Extend the arms, and lean back slightly before returning to the starting position.
Do 3 sets of 500 meters with a one-minute rest between sets.
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Bicycle Crunches
Lie on your back with your hands behind your head and legs lifted, knees bent.
Alternate bringing your opposite elbow toward your opposite knee while extending the other leg.
Perform three sets of 15 to 20 reps per side.6254a4d1642c605c54bf1cab17d50f1e
2.
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Leg Raises
Lie on your back with your legs extended and your hands under your glutes for support.
Lift your legs toward the ceiling, keeping them straight.
Slowly lower your legs back down without touching the ground.
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Perform three sets of 10 to 12 reps.
3.
Plank Variations
Start in a forearm plank position, engaging the core and glutes.
Hold for 30 to 60 seconds.
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Complete three sets, incorporating side planks and planks with leg lifts for an added challenge.
Kettlebell Swings
Stand with your feet shoulder-width apart, holding a kettlebell with both hands.
Hinge at the hips, and swing the kettlebell between your legs.
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Drive through the hips to swing the kettlebell up to chest height.
Perform three sets of 15 to 20 reps.
2.
Dumbbell Thrusters
Hold a pair of dumbbells at shoulder height with your palms facing inward.
Squat down, then explosively press the dumbbells overhead.
Lower back into the squat position.
Perform three sets of 10 to 12 reps.
3.
Medicine Ball Slams
Stand with your feet shoulder-width apart, holding a medicine ball overhead.
Slam the ball to the ground with force, engaging your core and lower body.
Catch the ball on the bounce, and repeat.
Perform three sets of 12 to 15 reps.
