10 Quick Flat Belly Workouts to Burn Calories Fast (2025)

Want to melt away belly fat without spending hours in the gym? You’re not alone! According to the CDC, over 49% of adults try to lose weight each year, with core fat being the top target. The good news? You don’t need fancy equipment or hours of cardio to get results. Just a few quick, flat belly workouts a day can make a big difference — and we’ve gathered 10 of the best right here!

Whether you’re a beginner or someone squeezing in fitness between work meetings and laundry, these workouts are short, effective, and designed to torch calories fast. You can do them right in your living room with little to no equipment. Let’s get your abs fired up and your metabolism revving!

1. High Knees

High knees are an excellent way to combine cardio and core work into one powerful move. This simple exercise raises your heart rate, engages your abs, and boosts your metabolism in no time. Start by standing with your feet hip-width apart. Bring your knees up toward your chest as quickly as possible while pumping your arms. Aim for 30-60 seconds of continuous movement. The goal is to stay light on your feet and maintain a brisk pace.

The rapid movement works your lower abs and improves coordination. It’s a great way to warm up your body while burning calories fast. Plus, since it requires no equipment, you can do it anywhere—no excuses! For best results, include high knees at the start or in the middle of a HIIT routine to maximize fat-burning benefits.

2. Plank Jacks

Plank jacks are a dynamic movement that combine the static hold of a plank with the high-energy motion of jumping jacks. They’re ideal for tightening the core while getting in some cardio. Start in a high plank position with your hands under your shoulders and your body in a straight line. Jump your feet out wide and then back together, like you’re doing a horizontal jumping jack. Keep your hips steady to fully engage your core.

This move strengthens your abs, shoulders, and glutes while torching calories. It also helps build endurance and coordination. Try performing plank jacks for 30 seconds, rest, then repeat. Incorporating plank jacks into your workout boosts calorie burn and enhances core definition, especially when paired with fat-burning circuits.

3. Bicycle Crunches

Bicycle crunches are a fan favorite for a reason. They effectively target the obliques and lower abs, making them one of the most efficient flat belly exercises. Lie on your back with your hands behind your head. Bring your knees toward your chest and lift your shoulders off the floor. Alternate touching each elbow to the opposite knee in a pedaling motion. Go slow and controlled for better muscle activation.

The twisting motion engages your entire midsection, helping you sculpt a defined waistline. This move also improves balance and coordination. Aim for 3 sets of 20 reps on each side. Remember to breathe and avoid pulling on your neck.

4. Jump Squats with a Twist

Add a powerful twist to your traditional jump squats to engage your core while working your legs. This compound movement fires up multiple muscle groups and torches calories. Start in a squat position, jump up explosively, and rotate your torso slightly to one side mid-air. Land softly and immediately drop into your next squat. Alternate directions with each rep.

This workout tones your quads, glutes, and abs all at once. The rotational twist engages your obliques, while the jump adds a cardio component. Jump squats with a twist are perfect for home workouts and require no equipment. Do 3 sets of 15 reps for a full-body burn.

5. Russian Twists

Russian twists are an excellent core exercise that strengthens your obliques and rotational muscles. They’re simple yet highly effective. Sit on the floor with your knees bent and feet flat. Lean back slightly and clasp your hands together. Rotate your torso from side to side, tapping the floor beside your hips. To increase difficulty, lift your feet or use a dumbbell.

This move improves balance, coordination, and core stability. It’s especially effective for trimming the waistline and enhancing midsection strength. Try doing 3 sets of 20 twists (10 per side) and gradually increase as you build strength.

6. Mountain Climbers

Mountain climbers are a full-body exercise that gets your heart pumping while targeting the abs. It’s a killer move for fat loss and muscle tone. Start in a high plank position. Drive one knee toward your chest, then switch quickly, mimicking a running motion. Keep your core tight and back flat throughout.

This move works your lower abs, shoulders, and legs while improving cardiovascular endurance. It’s also great for coordination and agility. Do 3 sets of 30 seconds for an intense calorie-burning session. Pair with plank jacks or jump squats for a fiery combo.

7. Standing Side Crunches

Standing side crunches are a great low-impact option that targets the obliques and improves posture. Plus, no floor work required! Stand tall with your hands behind your head. Lift one knee toward your elbow as you crunch your side, then return to the starting position. Alternate sides for each rep.

This move sculpts your waistline and strengthens the lateral core muscles. It’s beginner-friendly and great for people with limited mobility or space. Include this move in your warm-up or use it as an active recovery in between intense sets.

8. Flutter Kicks

Flutter kicks focus on the lower abs and are perfect for tightening the tummy. They’re simple, effective, and require just a mat. Lie on your back with your hands under your hips. Lift your legs slightly off the ground and alternate kicking them up and down in a fluttering motion. Keep your core tight and avoid letting your lower back arch. This exercise targets the lower abdominal wall and improves endurance. It’s also a great way to engage your hip flexors. Aim for 3 sets of 30 seconds. Combine with bicycle crunches for a total lower belly workout.

9. Skater Hops

Skater hops introduce lateral motion, working your obliques while also improving balance and agility. They’re cardio-rich and fun to perform. Hop from one foot to the other, swinging the opposite leg behind for momentum. Stay low and controlled to activate your core and leg muscles. This movement burns calories quickly and tones your thighs, glutes, and abs. It also mimics athletic movements, enhancing coordination. Perform 3 sets of 20 reps. Add a slight pause on each landing to increase difficulty.

10. Plank to Push-Up

Plank to push-up is a compound move that strengthens your entire core and upper body. It’s efficient, functional, and a calorie-blaster. Start in a forearm plank. Press up into a high plank one arm at a time, then return. Keep your hips steady and abs engaged throughout.

This move targets the abs, shoulders, triceps, and chest. It also builds endurance and stability. Do 3 sets of 10-12 reps. Combine with mountain climbers for a powerful core combo.

Conclusion

And there you have it — 10 powerful, quick flat belly workouts you can do anytime, anywhere. These exercises aren’t just efficient; they’re highly effective at burning calories and toning your core. From the simplicity of high knees to the intensity of mountain climbers, every move on this list is designed to help you sculpt a flatter, stronger belly.

The best part? Most of them require no equipment, just your determination. Stick with these exercises, mix them into your weekly routine, and complement them with healthy eating. You’ll be amazed at the transformation that can happen in just a few minutes a day.

Remember, fitness is a journey, not a sprint. Stay consistent, have fun, and celebrate every little victory. You’ve got this!