5 Easy Flat Belly Workouts to Burn Calories Fast

You’re not alone. According to the CDC, over 60% of people are actively trying to reduce belly fat—but very few succeed because they follow routines that are too intense, too time-consuming, or just plain boring. But what if you could torch belly fat with short, effective exercises that require zero equipment and almost no time?

That’s where these five easy flat belly workouts come in. They’re designed to burn calories, build core strength, and tighten your midsection—without draining your energy or wallet. These aren’t just your average sit-ups. We’re talking dynamic, fat-blasting movements like mountain climbers and Russian twists that target deep core muscles, ramp up your metabolism, and leave you feeling empowered.

Whether you’re a beginner or just pressed for time, these belly fat-burning moves will kickstart your fitness goals in 2025. Ready to feel stronger, leaner, and more confident in your skin? Let’s jump in.

1. Plank to Burn and Tighten Your Core

It might look simple—but don’t be fooled. The plank is one of the most effective flat stomach exercises out there. Why? Because it engages your entire core, including your transverse abdominis (the deep muscles that wrap around your waist like a natural corset), your obliques, shoulders, and even glutes.

Holding a plank for just 30–60 seconds can feel like an eternity—but in a good way. It activates multiple muscle groups, improves posture, and boosts core stability, making it easier to move, breathe, and feel balanced in daily life. Plus, it’s low-impact and perfect for beginners who don’t want to jump or bounce. There are many plank variations to prevent boredom and target different areas:

• Forearm Plank: Classic, safe for wrists, and great for beginners.
• Side Plank: Engages obliques and improves lateral core strength.
• Plank with Leg Lifts: Adds intensity and works lower abs and glutes.

To perform a standard plank, simply get into a push-up position but rest on your forearms instead of your hands. Keep your body in a straight line—no sagging or arching. Tighten your core and hold for as long as you can. Start with 30 seconds and work up to 60–90 seconds over time. Planks also burn calories! A 150-pound person burns around 3–5 calories per minute doing planks. That may not sound like much, but the metabolic boost and core sculpting benefits are well worth it.

2. Bicycle Crunches for a Tighter Waistline

If you’re looking to trim your waist and tone those side abs (aka obliques), bicycle crunches are your new best friend. They might remind you of gym class, but when done correctly, this move is a flat-belly powerhouse. It mimics pedaling a bike while activating your entire core. What makes bicycle crunches so powerful? It’s the rotational movement. While traditional crunches only hit your upper abs, this variation engages the obliques and lower abs too, making it a complete core workout. Here’s how to do it:

1. Lie on your back with your hands behind your head and knees bent.
2. Lift your shoulders off the floor and bring your right elbow to your left knee while straightening your right leg.
3. Switch sides, bringing your left elbow to your right knee.

Repeat this motion continuously, as if you’re pedaling. The key is control—go slow and steady to really fire up those deep muscles. You can do 3 sets of 20 reps per side, or time yourself for 30–45 seconds per set. Aside from strengthening your abs and waistline, bicycle crunches help improve coordination and burn more calories due to the dynamic movement. They also support better posture and spinal alignment. No equipment. No excuses. Just results.

3. Mountain Climbers for Fat Burn

Want to combine cardio and core toning into one killer move? Mountain climbers are the answer. This high-energy, fast-paced exercise elevates your heart rate, torches calories, and strengthens your entire body—especially your core. Here’s why they work so well: mountain climbers force your abs to stabilize your body while your legs drive forward. This constant motion burns fat while also toning the abs, shoulders, and legs. To perform a mountain climber:

1. Start in a push-up or plank position.
2. Drive one knee toward your chest.
3. Quickly switch legs like you’re “running” in place.

Aim for 30–45 seconds of continuous movement, then rest for 15 seconds. Repeat for 3–4 rounds. For beginners, go slow and focus on form. As you build stamina, increase your speed. Mountain climbers are great for those short on time—they burn around 10–12 calories per minute and can easily be done in a small space. This makes them one of the best calorie-burning core workouts for home fitness fans. And since you’re using your own bodyweight, they’re totally budget-friendly—no gym required.

4. Leg Raises to Strengthen Lower Abs

Want to blast that stubborn lower belly pooch? Leg raises are the way to go. Often overlooked in traditional workouts, this move isolates your lower abs, helping you build definition and strength where it matters most. The beauty of leg raises lies in their simplicity. All you need is a mat or soft surface. How to do it:

1. Lie flat on your back, arms at your sides.
2. Keep your legs straight and slowly lift them until they’re perpendicular to the floor.
3. Lower your legs back down without letting them touch the floor.

Repeat for 3 sets of 12–15 reps. Focus on slow, controlled movement. Your abs should be doing the work—not your hips or back. As your strength improves, you can add variations like flutter kicks, pulse raises, or even weighted ankle lifts. If you’re a complete beginner, try bending your knees slightly or doing single-leg raises. Leg raises not only sculpt your lower abs but also improve pelvic control and posture. Since belly fat can accumulate in the lower region for many people, adding this move to your weekly routine is key to long-term success.

5. Russian Twists for Side Abs and Obliques

Last but not least: the Russian twist. This dynamic movement is a core-strengthening all-star that hones in on your obliques, enhances balance, and boosts rotational power. You can do it with just your bodyweight, or level up by adding a dumbbell, kettlebell, or even a heavy book. How to do a Russian twist:

1. Sit on the floor with knees bent, feet flat.
2. Lean back slightly to engage your core.
3. Clasp your hands or hold a weight and twist your torso side to side, tapping the floor on each side.

Do 3 sets of 20 reps (10 each side). Make sure to keep your spine long and core tight throughout. To increase difficulty, lift your feet off the ground. What makes Russian twists so effective is their rotational movement, which targets muscles most traditional crunches miss. This is especially helpful for tightening the waistline and creating definition along the sides of your core. Russian twists also improve coordination, balance, and overall functional fitness, making everyday movements easier and reducing the risk of injury.

Conclusion

There you have it—five easy flat belly workouts that are beginner-friendly, equipment-free, and designed to deliver real results without the burnout. Whether you have 10 minutes or 30, these movements will help you burn calories, tighten your core, and build the strength and stamina needed for lasting change.

The key? Consistency. It’s not about going hard every day—it’s about showing up regularly, making small adjustments, and listening to your body. Pair these exercises with balanced nutrition, proper sleep, and hydration, and you’ll start noticing changes not just in your waistline, but in your energy, mood, and confidence too.

So unroll that mat. Set your timer. Let’s make 2025 the year of the flat belly—and the strong, unstoppable you.