25 Quick Flat Belly Workouts to Burn Calories Fast in 2025

According to fitness experts, combining bodyweight exercises with cardio bursts is one of the fastest ways to flatten your stomach and shed excess weight. Plus, it doesn’t require fancy equipment or a gym membership—just a bit of space, some motivation, and this handy list of 25 quick flat belly workouts that’ll fire up your metabolism and leave you feeling strong.

Get ready to mix it up, burn calories fast, and have a little fun while you’re at it. Whether you’re a fitness newbie or just short on time, these fat-blasting, core-sculpting moves will get you results without the fluff.

1. High Knees

When it comes to cardio that targets the belly, high knees are unbeatable. In just 30 seconds, your heart rate spikes and your abs start firing. This move is great for both warming up and spiking your metabolism. Bring your knees up to your chest, swing your arms, and try to stay light on your feet. Keep your core tight and maintain a brisk pace. It’s also adaptable. Beginners can slow it down, while advanced users can push for explosive speed. Incorporate high knees into your circuit for an instant fat-burning boost.

2. Plank Jacks

Take your plank game up a notch by adding a jumping jack motion with your feet. It might sound simple, but this small addition torches calories and works your shoulders, core, and glutes all at once. Plank jacks force your body to stabilize against movement, which activates the transverse abdominis—your deep core muscle. Try doing sets of 30 seconds with 10-second rests. You can modify the movement by stepping your feet out one at a time to reduce impact while still engaging your midsection.

3. Bicycle Crunches

Bicycle crunches are a classic ab-toning exercise, and for good reason. They work your upper abs, lower abs, and obliques in one fluid motion. Lie on your back, lift your legs, and alternate bringing each elbow to the opposite knee in a pedaling motion. Move slowly and with control. Doing them too fast can reduce the effectiveness, so focus on a deep abdominal contraction with each rep.

4. Mountain Climbers

These are a staple in nearly every flat belly routine. Mountain climbers are dynamic, heart-pumping, and perfect for torching calories quickly. They mimic a running motion in plank position, which means your entire core, shoulders, and legs are activated. Add them into your warm-up or go for 3 rounds of 30 seconds to spike your heart rate and engage the abs simultaneously.

5. Jump Squats

Squats are excellent for the lower body, but jump squats add a plyometric twist that makes them great for fat loss too. This explosive movement builds muscle and burns calories, especially when done in quick intervals. Focus on landing softly and keeping your abs tight. This helps reduce impact on your knees and keeps your core engaged throughout.

6. Russian Twists

A killer move for your obliques, Russian twists can be done with or without weights. Sit on the floor, lean back slightly, and twist side to side. The controlled rotation fires up your side abs and helps define your waist. Use a dumbbell or household item like a water bottle for extra resistance. Keep your movements steady and avoid swinging your arms. The twist should come from your torso.

7. Burpees

Hate them or love them—burpees are a full-body, fat-burning beast. They combine cardio, strength, and core work in one. Each rep includes a squat, plank, push-up, and jump, making it a compound movement that burns a ton of calories. Try doing them in 30-second intervals or challenge yourself with AMRAP (as many reps as possible) in a minute.

8. Flutter Kicks

If you want to isolate those lower abs, flutter kicks are your go-to. Lie on your back, lift your legs slightly, and alternate kicking up and down. Keep your core tight and your back flat on the mat to avoid strain. Focus on small, rapid kicks rather than big, exaggerated ones. These are a great finisher for your ab routine and help build endurance in your core.

9. Standing Side Crunches

No mat? No problem. Standing side crunches work your obliques and hip flexors without getting on the floor. Lift one knee while bringing your elbow to meet it, crunching your side muscles. Alternate sides in a steady rhythm. It’s a fantastic low-impact option that still gets your heart rate up and engages your waist.

10. Jumping Lunges

This dynamic lower-body move also challenges your balance and core stability. Jumping lunges torch calories and elevate your heart rate in seconds. Keep your torso upright and core engaged as you alternate legs. Land softly and avoid banging your knees on the floor. Mix them into a circuit with plank-based moves for a full-body burn.

11. V-Ups

This advanced move hits both your upper and lower abs. Lie flat, then lift your arms and legs together into a V shape. It takes some practice to get the form right, but the results are worth it. Try sets of 10–15 reps. Add a pulse at the top of the movement for an extra burn.

12. Skater Jumps

Skater jumps are excellent for lateral movement and work your core, glutes, and thighs. They also mimic real-life agility patterns. Jump side to side, landing on one leg with the other crossing behind. Swing your arms for balance. It’s fun, athletic, and perfect for full-body calorie burn.

13. Plank to Toe Touch

Start in plank, then reach one hand back to touch the opposite foot. Return to plank and repeat on the other side. This move builds shoulder stability and core strength, and challenges your balance. Great for adding variety to static plank routines.

14. Reverse Crunches

Gentle on the back but tough on the abs, reverse crunches are perfect for targeting the lower belly. Keep your movements controlled—don’t just swing your legs. Focus on curling your hips off the floor. This exercise pairs well with leg raises or flutter kicks.

15. Lying Leg Raises

Another powerful move for the lower abs. Lie down, keep your legs straight, and lift them up without using momentum. Your abs do all the work here—especially if you go slow. Keep your back flat and don’t let your feet touch the ground between reps. Perfect for layering with flutter kicks.

 

16. Jump Rope Intervals

Jump rope isn’t just for kids—it’s an intense cardio workout that blasts belly fat in minutes. Try 1-minute intervals with 30-second breaks. You’ll engage your core to stay balanced and coordinated. No rope? Pretend you have one—it’s still effective!

17. Dead Bug Exercise

This gentle but effective move builds deep core strength and stability. Lie on your back, arms and legs raised. Lower one arm and the opposite leg, then return to start. Repeat on the other side. Focus on keeping your lower back pressed into the floor. Perfect for beginners or as a warm-up.

18. Standing Oblique Crunch with Knee Lift

Engage your obliques and hip flexors with this upright move. Raise one knee to the side while bringing the same-side elbow down. It’s simple but burns when done in reps. Add dumbbells for extra resistance. Do alternating sets for a cardio twist.

19. Tuck Jumps

Tuck jumps are explosive and a little intense, but incredibly effective. Jump and bring your knees to your chest. Each jump engages your abs and legs, and your core stabilizes your landing. Do these in short bursts—they’ll leave you breathless and energized.

20. Side Plank Hip Dips

Start in a side plank, then lower your hip and lift it back up. This tones your obliques and lateral core. Use your top hand for balance, or raise it to increase difficulty. Keep your body in a straight line. Perform 10–15 reps per side.

21. Wall Sit with Arm Pulses

A great isometric move that engages your entire lower body and core. Add tiny arm pulses to involve your shoulders and upper body. Hold the wall sit for 30–60 seconds. Engage your core and stay low. The burn builds fast—great for endurance!

22. Hollow Body Hold

This gymnastics move challenges every inch of your core. Lie on your back, lift arms and legs off the ground, and hold. The key is to keep your lower back pressed down. Start with 20-second holds and work your way up. Advanced users can add gentle rocking motions.

23. Speed Skaters with Reach

Add a forward reach to your skater jumps to involve more core stabilization. This full-body move also hits your glutes and thighs. Move fluidly and reach for the ground on each jump. Try for 45-second rounds. Your heart rate will thank you!

24. Crunches with Pulse

Crunches are effective, but adding a small pulse at the top increases time under tension. Focus on lifting just your shoulder blades and pulsing up an inch or two. Great for isolating the upper abs in a low-impact way.

25. Marching Bridge

Lie on your back, lift into a bridge, and alternate marching your legs. This engages your glutes and deep core stabilizers. Don’t let your hips drop! Keep everything tight and aligned. This move is perfect for cooling down or combining with stretches.

Conclusion

That’s your 25-move flat belly game plan, ready to fire up your core and burn fat in short, doable bursts. Whether you use these exercises as quick stand-alone sessions or build them into a weekly circuit, they’ll help you build a stronger, leaner midsection—without crunching for hours.

Want the best results? Pair these routines with clean eating, plenty of water, and consistent sleep. It’s the combo of consistency + effort that gets real transformation. So grab your mat, set a timer, and start sweating—your flat belly journey is just a few minutes away!