The Nine Best Workouts to Shred Belly Fat

Getting a chiseled and toned physique is challenging. You get your protein in, you’re eating clean and you’ve settled in to a regular workout regimen, but you struggle to get the abdominal definition you want. The key to getting the perfectly defined core lies in knowing which exercises shred belly fat and make your muscles ripple.

This exercise is perfect for strengthening your core, quads, triceps and of course, your abs. The plyometric movement of burpees also jumpstarts your cardiovascular system, pumping more blood through the body and burning more fat than other exercises.

To perform Burpees, stand with your feet shoulder-width apart and jump into a low squat. The key is to get as low to the ground as possible. From this squatting position, propel your upper body forward and your feet back until you are in a plank position. From there, jump forward to a squatting position again (think frog-like). Finally, jump as high into the air as you can. Repeat three reps of 10 burpees. This exercise forces you to depend on your core to propel you forward and up, which will strengthen your abdominal muscles and shred belly fat.

 

Mountain climbers work both the core and the legs, making it a versatile workout for anyone who is looking to strengthen the lower body.

To perform Mountain Climbers, place your hands on the floor with your wrists directly beneath your shoulders. Think of your body as in the “on your mark” position in a race. Tighten up your abdominal muscles and move your knees forward as though you are running in place. This exercise should feel like you are literally climbing a mountain. Alternate sides and repeat this for three sets of 8 reps. Mountain climbers work the core, the legs and the heart and is a great overall body workout.

 

A twist on the traditional Burpee, the medicine ball adds another layer of resistance. Stand with your feet shoulder-width apart and hold the medicine ball firmly in both hands. Extend the ball over your head, making sure not to lock your elbows. Slam the ball to the floor with as much force as you can, dropping to a seated/squat position.
Then, jump down into a plank position. Keeping your body parallel to the floor, jump your feet in until you are in a squatting position again. Lift the ball overhead until you are in a standing position.

Adding the medicine ball adds an element of difficulty which makes your abdominal muscles work harder and burn more fat.

 

This exercise really works those obliques, but is a great workout for the total body. Your quads, shoulders, biceps and hamstrings all get in on the action with this one, and you will feel the burn instantly with side to side medicine ball slams.

To perform this exercise, use a medium weight medicine ball and stand with your feet planted firmly, shoulder width apart. In the starting position, hold the ball to one side and twist to the opposite side. Then, slam the ball to the floor as hard as you can. Sink down quickly into a squat, then grab the ball, pick it up and twist the opposite way. Repeat in reps of 8 sets.

 

Sometimes the real challenge is not burning off massive belly fat, but getting rid of that thin layer of fat that is covering your abs and hiding your definition. For this kind of subcutaneous fat burn, the BOSU ball will do the trick. Using the BOSU ball means that you have to rely on both your core strength and your balance to complete the exercise.To do BOSU Ball planks, turn the ball onto its rubber side. Grip the sides of the flat rubber part with both hands. Hold your body in the plank position for 30-45 seconds, then rest. Repeat this 10 times, then take a rest. This exercise looks deceptively simple, but it is one of the most challenging for the core. Your muscles have to tighten up in order to keep you in the plank position, and the elevation of the BOSU ball adds another layer of resistance.

When we think of core and abdominal exercises, we often think of strength training and floor work. Running on an incline, however, shreds belly fat by increasing your calorie burn. Running at an incline can add up to 50% to your overall burn, making belly fat disappear.

When you are running indoors on a treadmill, increase the incline for more resistance. Run at a steady pace at a speed that will get your breathing hard and your heart pumping. Then, ease off the speed (but not the incline) and slow to a jog. Repeat this for 20-30 minutes daily for best results.

High Intensity Interval Training offers short burst workouts that get the heart pumping and burning fat. Start with a 10 minute warm up, then do 30 seconds of arm rows, kettle bell lifts, jumping jacks and burpees. Keeping up this intensity for short bursts will force your body to burn more calories, which in turn leads to belly fat loss.

 

You don’t have to hit the open water for this one, but it does help if you have access to a rowing machine. Rowing not only works the arms, but the thighs and the entire core. Try rowing in circuits of 20 seconds of motion with 10 seconds of rest in between. Stay on the machine between reps. Try to beat your previous distance each time for a more intense workout. Do this in intervals of four minutes each for maximum output.

When it comes to getting the chiseled and shredded midsection you want, these simple exercises will allow you to enjoy definition and fat loss quickly.