20 Fat-Burning Flat Belly Workouts to Burn Calories Fast

According to the CDC, consistent physical activity not only helps reduce abdominal fat, but also improves overall health and longevity. Whether you’re a busy professional, a new mom, or simply someone looking to feel more confident in your body, these 20 powerful fat-burning workouts are designed to target your midsection, boost metabolism, and keep things exciting!

Let’s dive into these belly-blasting exercises that’ll have you sweating, smiling, and seeing results.

1. High-Intensity Interval Training (HIIT) Circuits

HIIT is a time-efficient way to burn calories and torch belly fat. It combines short bursts of intense exercise with brief recovery periods, keeping your heart rate elevated and metabolism fired up long after your workout ends.

This type of training is incredibly versatile. You can mix in bodyweight movements like squats, lunges, and burpees to create full-body circuits that also target your core. Each session might last 15 to 30 minutes, but the results are powerful and long-lasting.

What makes HIIT special is the “afterburn effect” (EPOC) — your body continues burning calories even after you’re done. It’s efficient, effective, and ideal for those who want maximum results in minimal time.

2. Mountain Climbers

Mountain climbers are a killer core workout disguised as cardio. This high-energy move works your lower abs, shoulders, and glutes, all while driving your heart rate through the roof.

By maintaining a plank position and driving your knees toward your chest in quick succession, you engage multiple muscle groups. You’ll feel the burn in your abs, but also your arms and legs. Plus, you don’t need any equipment — just some floor space and motivation!

Mountain climbers are perfect for fat-burning intervals. Add them to your circuit or do them as a standalone burner. Try 30 seconds on, 15 seconds off for 4 rounds.

3. Russian Twists

This seated twist exercise zeroes in on your obliques. It’s an excellent move for trimming love handles and tightening your waist.

Using a dumbbell or medicine ball increases resistance, but you can also do it bodyweight style. Lean back slightly, lift your feet off the ground, and twist from side to side while keeping your core tight.

Aim for 20 reps per side or do it for time. Russian twists are a perfect way to add rotational strength and variety to your flat belly routine.

4. Plank Jacks

Plank jacks merge the benefits of a plank with the fat-burning intensity of jumping jacks. They build static core strength while spiking your heart rate.

Start in a forearm plank position and jump your feet in and out like you would during jumping jacks. Keep your hips stable and abs engaged.

They’re simple but highly effective. Add 30-second plank jack rounds between core exercises to torch extra calories.

5. Bicycle Crunches

Bicycle crunches are an all-in-one ab blaster. They work your rectus abdominis, obliques, and even your deep core muscles.

Lie flat on your back, lift your legs, and alternate touching each elbow to the opposite knee. The twist motion activates your sides, while the crunch tightens the front of your abs.

They’re a classic for a reason — try 3 sets of 20 reps for a killer burn. Keep your movements slow and controlled for the best results.

6. Burpees with Tuck Jump

Burpees are already a full-body exercise, but add a tuck jump and you’ve got a calorie-scorching powerhouse.

Each rep involves dropping to a squat, kicking into a push-up position, hopping back up, and finishing with a high tuck jump. It’s intense — and incredibly effective for burning fat.

This combo not only shreds calories but also targets your core with every explosive jump. Do 10 to 12 reps in a circuit and feel the difference.

7. Flutter Kicks

Flutter kicks are small but mighty. They isolate the lower abs, often the most stubborn area to tone.

Lie on your back, lift your legs off the ground, and alternate kicking up and down. Keep your lower back flat on the floor to prevent strain.

These are great for endurance. Aim for 30 seconds per set and watch your core strength grow.

8. Standing Side Crunches

A low-impact option that still delivers serious core engagement. Standing side crunches are perfect for beginners or anyone easing into fitness.

Stand tall, place your hands behind your head, and bring your elbow to meet your knee on the same side. Alternate sides for 20 to 30 reps.

They’re simple, effective, and easy to do anywhere — even on a quick break at work!

9. Jump Squats with Core Squeeze

Take your squats up a notch with jump squats. Adding a core squeeze at the top ensures your midsection stays involved.

Start in a squat position, explode upward, and engage your abs at the peak of the jump. Land softly to protect your joints.

This move boosts power and burns calories while strengthening your legs and abs simultaneously.

10. Side Plank with Reach-Through

Side planks are phenomenal for obliques, but adding a reach-through amps up the intensity.

From a side plank, twist your torso and reach your top arm under your body. This dynamic motion engages more muscle groups and enhances balance.

Hold for 30 seconds per side or complete 12 reps. It’s a slow burner that builds deep core control.

11. Jump Rope Intervals

Jumping rope is not just for kids — it’s a fat-burning powerhouse! Each jump engages your core to keep your balance and posture aligned.

Use intervals: jump for 30 seconds, rest for 15. Repeat for 5 minutes or include it between strength moves.

It’s portable, affordable, and surprisingly effective for belly fat.

12. V-Ups

V-ups are a total ab shredder. You simultaneously lift your upper and lower body to form a “V” shape.

Focus on keeping your movements controlled and your core tight. It takes practice, but it’s worth the effort.

Try 3 sets of 10 to 15 reps. You’ll feel this one the next day!

13. Lying Leg Raises

A go-to move for lower abs. Leg raises help sculpt that hard-to-tone area just below the belly button.

Lie flat and lift your legs until they’re perpendicular to the floor. Lower them slowly without touching the ground.

Perform 12 to 15 reps in each set. Keep your form strong to avoid lower back strain.

14. Reverse Crunches

Reverse crunches lift your pelvis off the ground, shifting the focus to your lower abs.

This gentle but effective move is less stressful on your neck and shoulders compared to traditional crunches.

Do 3 sets of 15 reps and add a brief hold at the top for extra challenge.

15. Jump Lunges with Core Twist

Jump lunges elevate your heart rate while the twist brings the core into play.

Start in a lunge position, jump and switch legs mid-air, then twist your torso toward the leading leg.

It’s dynamic, it’s sweaty, and it’s perfect for burning belly fat fast.

16. Kettlebell Swings

This explosive movement targets your glutes, hamstrings, and — you guessed it — your core.

Swing the kettlebell between your legs and drive through your hips. Maintain tight abs throughout the motion.

Use a moderate weight for 12 to 15 reps. Great for power and fat loss.

17. Toe-Tap Crunches

Toe-taps are gentle yet effective for core endurance and strength.

Lie on your back with your legs lifted. Reach up and tap your toes using your core, not momentum.

Complete 2 to 3 sets of 15 reps. Focus on control and breathing.

18. Box Jumps

A plyometric move that ignites your entire body. Box jumps are amazing for agility and fat burn.

Engage your abs to stabilize before and after the jump. The more control, the more core activation.

Go for 8 to 10 reps. Use a sturdy surface and land softly.

19. Walking Planks

Walking planks challenge your core and your coordination.

Move from a forearm plank to a high plank and back. Keep your hips stable and avoid swaying.

This move strengthens arms, shoulders, and abs all at once. Try 10 reps in each direction.

20. Battle Ropes with Side Slams

Battle ropes aren’t just about the arms. The side slam variation twists your torso and works your obliques.

Slam the ropes to each side while bracing your core. Keep knees soft and chest up.

This is a powerhouse movement for strength, stamina, and serious calorie burn.

Conclusion

And there you have it — 20 flat belly workouts that will torch calories, build core strength, and help you feel stronger and more energized. Each move targets your midsection in a unique way, from static planks to explosive jumps and dynamic twists.

You don’t need fancy equipment or hours at the gym. Just commitment, consistency, and the will to push yourself a little further each time. Whether you’re working out at home or sneaking in a quick sweat session between errands, these exercises are your ticket to a fitter, flatter tummy.

Ready to feel the burn and embrace the journey? Start today, stay consistent, and celebrate every drop of sweat. Your strong, confident core is just around the corner!