Here are the top moves you want to have in your workouts to blast belly fat. Why: The bear crawl combines the two criteria into one exercise. How to Do It:. Sets and Reps: 3 rounds of 20 to 30 seconds. Why: Yes, pushups are a chest day staple. Pushups are a compound movement that require work from your chest, triceps, and core.

Sets and Reps: 3 sets of 12 to 15 reps. Why: If you're not ready to take on complex Olympic lifting movements with a barbell—and even if you are—dumbbell thrusters are a great place to start off with multi-joint exercises.

You'll move through multiple phases, pumping up your heart rate and kicking off that fat burn. Sets and Reps: 3 sets of 6 to 8 reps.

Learn the basics of the deadlift right here. Sets and Reps: 3 to 4 sets of 6 to 8 reps. Why: Yes, you've been told that the burpee is a killer calorie torcher, and whoever told you wasn't wrong. But when you take on the notoriously tough exercise, make sure that you don't go overboard.

Always move under control, without putting your arms and wrists at risk when you hit the deck. Sets and Reps: 3 sets 40 seconds on, 20 seconds off. Why: The cardio row is one of the best go-to full-body moves in the gym, utilizing power, endurance and a pace that truly tests your cardiovascular potential.

If you need some rowing workouts, we have some for you right here. Why: Yes, this leg day staple is a great way to work your entire body, hammering leg strength and building a solid midsection. Not sure how to squat? Start with the goblet squat variation. Sets and Reps: 3 to 4 sets of 8 to 12 reps.

Why: You'll turn on your legs here and break free of the monotony of typical stationary lower body movements.

Ramp up the challenge—and fat-burning capabilities—by adding a load. You'll increase core engagement that way, especially with a racked or goblet grip. Sets and Reps: 3 sets of 20 to 30 seconds. Why: That devilish bike you see in the gym, the one with the arm-pumping handles in addition to the wheels, is one of the best ways to ramp up your heart rate.

Ramp yourself up to max power capacity; start by going hard in intervals, attacking for 30 seconds, then resting for Five rounds of that is a good starting point; you can push harder after that. Sets and Reps: 5 rounds of 30 seconds on, 90 seconds off. Why: Power in motion!

The kettlebell swing is a basic in ballistics. You have to be explosive to drive the kettlebell up, but you need your whole body to handle the momentum, staying tense for swing after swing. Sets and Reps: 5 rounds of 30 seconds on, 30 seconds off.

Why: Build explosive power and burn fat with another multi-joint dumbbell movement. This exercise challenges you to nail triple extension extension and straightening at the hip, knee, and ankle in one fluid motion. Start with light weight first to master the three steps of the exercise and always focus on keeping your core engaged.

Sets and Reps: 3 rounds of 30 seconds on, 30 seconds off. Why: One of the first power exercises you learned to do in your life. Arguably the best bodyweight move on the planet, sprinting is an activity we are all capable of doing but progressively lose capacity in as we get older.

Core stability is crucial. Head to the track and try doing 10 meter dashes, or 10 yard dashes across a football field; take plenty of time between each.

Why: Moving heavy weights is one of the best ways to elicit the response you want from your body, and to kick things into fat-blasting overdrive. Sled pushes are also joint-friendly. Sets and Reps: 3 to 5 rounds of 30 seconds on, 30 seconds off. Why: One of the most underutilized exercises for fat loss is the simple act of carrying a heavy weight to a destination.

Loaded carries come in all manner of varieties, and they build critical strength you can use every day, too. Not sure how to start with loaded carries? Check out this breakdown. Sets and Reps: 4 rounds of 40 seconds on, 20 seconds off.

Why: Looking to burn fat and blow off some steam? Try the medicine ball slam. This full-body power move is driven by the upper body but has a large demand on the lower body as well.

Not sure where to start? These medicine ball exercises are a good place to get going. Sets and Reps: 4 rounds of 30 seconds on, 30 seconds off. Why: The gold standard for back exercises demands plenty from your upper limbs, and pushes your core and lower body more than you realize.

Sets and Reps: 3 sets of 6 to 10 reps. David Otey, CSCS is a fitness writer, NYC-based strength coach, and Men's Health Advisory Board member who specializes in strength and hypertrophy protocols as well as athletic performance. Contract your abs to prevent your booty from sticking up or sinking.

Your spine should be parallel to the floor, with your abs pulling toward the ceiling. Hold 30 seconds, and work your way up to one minute as you get stronger.

Begin in an elbow plank position with your abs engaged. Draw your left knee into your chest. Then step your foot back to the elbow plank position.

Now draw your right knee into your chest and then step it back to the elbow plank position. Start with 12 to 15 reps, and do at least two sets. Engage your core. Explosively bring your right knee up toward your left elbow while twisting your obliques.

As soon as you return your right foot to the floor, explode with your left leg, pushing your left knee toward your right shoulder. The movement and transitions should be fluid, without pauses, in this exercise.

Aim to complete 10 reps on each side for a total of 20 reps. Rest and then do one or two more sets. Like reverse crunches, these target your lower belly and will strengthen your core. Lie flat on your back. Extend your arms so they're against the sides of your body with your palms pressing into the floor, or bend your elbows and place your palms under the back of your head.

Bend your knees and draw them into your ribs. This will make it easier to pull your navel in toward your spine and actively press your lower back flat on the ground. Lift both legs straight up toward the ceiling, continuing to engage your abs and pressing your lower back into the ground.

Keeping your core strong, slowly lower your right leg down toward the ground until it is a few inches above. Then slowly scissor your legs, lifting your right leg back up as you lower your left leg down toward the ground. Ten reps make a set; do at least two sets. Lie flat on the ground with your legs extended straight up toward the ceiling.

Place your hands underneath the back of your head. For added stability, place your arms out to your sides, allowing your palms to grip the floor much like you would in a push-up position. Pressing your lower back into the ground, slowly lower both legs down toward the floor, then slowly raise them back up.

If this is too difficult, lower them as much as you can or lower one leg at a time. Complete 10 to 15 reps. Start in a plank position with your hands directly under your shoulders and your shins on the ball.

Do not allow your lower back to arch. Keep your feet, pelvis, and shoulders in one long line. On an exhale, pull your abs deeply to your spine and use your abs to fold your body in half, pulling the ball forward toward your hands as your pelvis moves up in the air.

Your toes will move onto the top of the ball, and your back will become perpendicular to the floor, like a handstand. Allow your head to fall between your arms, keeping your neck long and in line with your spine. Lower yourself back into a plank position, and do not allow your pelvis to sag below your shoulders.

Do 10 reps for two to three sets. Sit on the ground with your knees bent and your heels about a foot from your butt. Slowly recline backward until you feel your lower abs engage. It is really important, and difficult, to keep your back straight, but don't let it curve. Place your arms out in front of you with your hands one on top of the other.

Your hands should be level with the bottom of your ribcage. Pull your navel to your spine and twist slowly to the right. The movement is not large and comes from the ribs rotating, not from your arms swinging. Inhale through center and rotate to the left.

This completes one rep. Do 16 full rotations to complete a set. Start by hanging on a pull-up bar with palms facing out, or use the ab straps and hang with your arms inside of them.

Do use a box or bench if you need help reaching the bar. Pull your shoulder blades down your back to keep your shoulders away from your ears. Engage your abs as you fully extend both legs, lifting them up simultaneously with control. Lower your legs down slowly and return to the starting position.

Avoid swinging during this move to ensure you're really working your abs. Do two sets of 10 reps. Hold the ends of the ropes at arm's length so they are extended out in front of your hips.

Keep your hands close together, about one foot apart. Bend into a semi squat position. Explosively raise both hands straight up into the air until they are about eye level. Bring your hands back down to hip height. Rapidly repeat this motion for one to two minutes.

Rest and begin the next set. Workouts Belly Fat Cardio Workouts Cardio Core Exercises Ab Exercises Running HIIT Bodyweight Workouts Bodyweight Exercises. You May Also Like. by Chandler Plante 2 weeks ago. Heather Morris.

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