20 Fat-Burning Flat Belly Workouts to Lose Belly Fat

Whether you’re trying to fit into your favorite jeans again or simply want to feel more confident in your own skin, this guide has got you covered. These 20 effective fat-burning exercises are designed to fire up your core, elevate your heart rate, and help you lose belly fat naturally. Let’s dive in!

1. Plank to Push-Up

This powerhouse move is a perfect blend of strength and stability. Starting in a forearm plank and pushing up into a full plank engages not just your core, but also your shoulders, chest, and triceps. By constantly shifting your bodyweight, you activate more muscle groups and increase calorie burn. Plus, the movement requires control and precision, which means your deep core muscles stay engaged the entire time. It’s a great addition to any fat-burning routine.

To keep it beginner-friendly, you can do this on your knees. Gradually progress as your strength improves, and you’ll start noticing your waistline slimming down.

2. Mountain Climbers

Mountain climbers are fast, fiery, and full of energy. This cardio-intensive move doubles as a core crusher, targeting your lower belly while boosting your heart rate.  They simulate the motion of climbing a steep hill—except you’re on the ground, in a high plank position, and your abs are doing most of the work. The rapid pace helps torch calories, while the knee drives activate your hip flexors and abdominal wall.

You don’t need any equipment—just a bit of space and a willingness to move fast. Make it part of a HIIT circuit, and you’ll be melting belly fat in no time.

3. Russian Twists

If you’re after definition along your waistline, Russian twists are a go-to. This twisting motion works the obliques—those muscles on the side of your torso that help shape your core. Using a medicine ball, dumbbell, or even a water bottle can add resistance, but you can start without any weights. Sitting on the floor, knees bent, and feet slightly off the ground, rotate side to side, touching the floor each time. Keep your movements controlled. This isn’t about speed—it’s about engaging your torso and carving those lines along your sides.

4. Bicycle Crunches

Named the top ab exercise by the American Council on Exercise, bicycle crunches are as effective as they are popular. This move works both the upper and lower abdominals, as well as the obliques. The alternating elbow-to-knee motion mimics pedaling and forces your entire core to engage. Add a slow tempo for a deeper burn or pick up the pace to include more cardio. It’s a fantastic workout to target belly fat, especially when included in a well-rounded flat stomach routine.

5. Burpees with Tuck Jump

Burpees on their own are brutal—but add a tuck jump, and you’ve got a full-body fat burner. These are excellent for high-intensity workouts focused on quick fat loss. They combine a squat, plank, push-up, jump, and tuck—all in one move. The explosive nature of the tuck jump amps up the calorie burn, while the sequence keeps your core working nonstop. Use these in small bursts, like 30-second intervals. You’ll raise your heart rate and incinerate fat with every rep.

6. Jumping Jacks to Squat Combo

Jumping jacks meet squats in this hybrid movement that’s both fun and effective. Start with 10 seconds of jumping jacks, then transition into 10 seconds of squats. This alternating pattern elevates your heart rate, tones your legs, and engages your midsection. It’s low-impact enough for beginners but intense enough to yield results. The combo works great in circuits or as a dynamic warm-up. It keeps the metabolism boosted long after your workout ends.

7. Flutter Kicks

When it comes to lower ab exercises, flutter kicks are a classic. Lying flat on your back with your hands beneath your hips, alternate your legs in a quick, kicking motion. Focus on keeping your core tight and your lower back pressed into the floor. This move targets the lower belly—the area where fat tends to hang on the most. It’s a quiet but deadly finisher for any core routine, and it’ll help you tighten that stubborn lower pouch.

8. V-Ups

V-ups demand both flexibility and strength. Starting flat on the floor, simultaneously raise your arms and legs to form a “V” shape. It sounds simple, but this move challenges your entire core in one fluid motion. It especially targets the upper and lower abs while promoting balance and control. For beginners, a bent-knee version can help you ease into the movement. Over time, you’ll notice stronger, more defined abs.

9. High Knees

High knees are more than just a warm-up move—they’re a belly-fat-burning beast. Running in place while driving your knees up to waist level targets the core and burns fat quickly. Add them to your interval training for a short burst of intense cardio. The vertical motion of your knees pulls in the lower abs, and the fast pace keeps your heart pounding. No space, no problem. Just crank up the speed, and you’ve got yourself a cardio core blaster.

10. Side Plank Hip Dips

This side-plank variation focuses on sculpting the obliques and tightening the waistline. Start in a side plank and lower your hip toward the floor, then lift back up. It’s deceptively simple but hits the muscles hard. This movement helps improve posture, balance, and core strength, all while working that stubborn side belly fat. Side plank hip dips are great for finishing your core circuit strong.

11. Jump Rope Intervals

A childhood favorite turned fitness essential—jumping rope is a phenomenal cardio workout. It increases coordination, cardiovascular health, and most importantly, burns major fat Short, intense intervals of jump rope (30 seconds on, 15 seconds off) will elevate your metabolism and engage your core with every hop. Compact and portable, this tool is a budget-conscious way to flatten your belly.

12. Reverse Crunches

A safer alternative to standard crunches, reverse crunches specifically target the lower abs. Lying on your back, draw your knees toward your chest and lift your hips off the ground. The movement is small but mighty. It reduces strain on your neck and focuses tension right where belly fat loves to hide. Incorporate this into your routine for a more targeted core burn.

13. Skaters (Side-to-Side Jumps)

Skaters add a lateral component to your fat-burning routine. Leap from side to side, landing on one foot and swinging your arms across your body. This movement mimics speed skating and challenges your balance, core, and coordination. The explosive side motion blasts calories and tones your waistline. It’s a perfect move for total-body fat loss with core emphasis.

14. Hollow Body Hold

A favorite among gymnasts, the hollow body hold is all about control. Lie flat, lift your arms and legs off the ground, and hold. Sounds easy? Think again. This static hold ignites every inch of your core, teaching your body how to stay tight and strong. Use it to improve form and stability across all your other belly fat workouts.

15. Leg Raises

Another lower-ab sculptor, leg raises are great for people who sit a lot. Lie on your back, legs straight, and lift them toward the ceiling. The movement is slow and controlled. No swinging or momentum—just pure core power. Keep your lower back grounded to avoid strain. You’ll feel the burn quickly, especially in the stubborn lower ab area.

16. Bear Crawls

Bear crawls are functional, fun, and fire up your entire core. On all fours, crawl forward and backward, keeping your knees just off the ground. This quadruped position forces your abs to stabilize you. Plus, it works your shoulders, glutes, and thighs at the same time. Perfect for small spaces and a great move to round out any fat-burning session.

17. Standing Oblique Crunches

No mat? No problem. Standing oblique crunches give you the benefits of a crunch without having to get on the floor. With hands behind your head, lift one knee toward the same-side elbow, squeezing your obliques. Alternate sides in a slow, controlled rhythm. It’s great for balance, mobility, and of course, burning off that stubborn side belly fat.

18. Toe Touch Crunches

This upper ab burner is simple but effective. Lie down, legs up, and try to touch your toes with your fingertips. It’s a small range of motion that emphasizes the upper part of the rectus abdominis. Control is key here—no jerking or flailing. Make it harder by holding a small dumbbell or reaching slower.

19. Dead Bug

Despite the strange name, the dead bug is a functional core exercise that builds deep abdominal strength. Lying on your back with arms and legs raised, you alternate extending opposite limbs. This move enhances coordination and protects your lower back. It’s especially useful for beginners or anyone recovering from injury. Plus, it helps reinforce proper core engagement for all your other exercises.

20. Tabata Core Circuit

Tabata is a form of HIIT—20 seconds of work, 10 seconds of rest. Combine several of the above exercises into a Tabata-style circuit, and you’ve got yourself a serious fat-burning session. For example: 20 seconds of mountain climbers, 10 seconds rest, followed by 20 seconds of V-ups. Rotate through 4–6 exercises in 4-minute sets. It’s short, intense, and incredibly effective. Bonus? You’ll burn calories long after your workout ends.

Conclusion

There you have it—20 flat belly workouts that actually work. Whether you’ve got 10 minutes or a full hour, these exercises can be adapted to fit your schedule, fitness level, and space.

The key to losing belly fat isn’t doing one exercise perfectly—it’s showing up consistently. Mix and match these workouts, keep your core tight, and stay active throughout the week.

And remember: Pair your workouts with smart nutrition, stay hydrated, and get plenty of rest. Your flat belly journey starts now—no more excuses, just results!