How to lose belly fat with bodyweight exercises
Many people try to lose belly fat with bodyweight exercises, but they don’t get results because they don’t get the proper guidance. Reducing belly fat is really difficult because it is known as the most “stubborn fat” in our body. A sedentary office lifestyle, unhealthy food, lack of sleep, and mental stress all contribute to fat accumulation around the stomach.
However, the good news is that you can reduce this fat at home without going to the gym. You just need to use your own body weight correctly. Bodyweight exercises strengthen your core muscles, burn calories, and increase metabolism to help burn fat.
According to Harvard Health Publishing, reducing abdominal fat is entirely possible if regular exercise and a balanced diet work together.
In this article, we will learn how to reduce belly fat with simple bodyweight exercises, which exercises are most effective, and which lifestyle habits help bring results quickly.
Practical bodyweight exercises to reduce belly fat
Plank
Plank is one of the best exercises to reduce belly fat and strengthen the core. It works different muscles of the body, especially the abs, shoulders, back, and waist. Planking increases the balance of the body and also increases the calorie-burning rate.
How to do it: Get into a push-up position on the ground. Now place your elbows on the ground instead of your hands and keep your body in a straight line from head to toe. Keep your stomach tight so that your waist does not drop.
Time: Hold for 30 seconds at first, then gradually increase to 1 minute.
Tips: Keep your breathing under control and do three sets a day. Doing it regularly will reduce belly fat and make your core more toned.
Mountain Climbers
Mountain Climbers work as a cardio and core exercise at the same time, which helps burn calories quickly. It keeps the muscles of the lower body, stomach, and arms active.
How to do it: First, get into a push-up position. Now pull one leg towards your chest and quickly change legs, as if you are running in a stationary position. The shoulders should be parallel to the ground, and the waist should not drop.
Time and Sets: 30 seconds per set, three sets.
Tips: Do it at a fast pace, but keep your body posture correct. This increases your heart rate and speeds up the fat-burning process, especially helping to reduce belly fat.
Leg Raises
Leg Raises are very effective for burning fat accumulated in the lower abs or lower abdomen. It strengthens the core and increases the stability of the waist and back.
How to do it: Lie on the floor, place your hands under your waist. Now slowly raise both legs together until they form a 90-degree angle, then slowly lower them. Make sure your feet do not touch the ground.
Repetitions: Do three sets of 15–20 times.
Tips: Inhale while lowering your legs and exhale while lifting them. Doing this exercise regularly will reduce lower belly fat and make your abs firmer.
Bicycle Crunches
Bicycle Crunches are an exercise that works both the upper and lower abs at the same time. They are also effective in reducing the fat on the sides of the stomach or “love handles”.
How to do it: Lie on the ground and place both hands behind your head. Bring one leg towards your chest and try to touch it with the opposite elbow. Now do the same with the other leg. Continue this quickly as if you are riding a bicycle.
Repetitions: Do three sets of 20–25 times per set.
Tips: Do not strain your neck; do the movement from the core. If done regularly, it will reduce belly fat and make your stomach more toned and attractive.
Burpees
Burpees are a full-body workout that simultaneously increases fat burning, strength, and endurance. It reduces belly fat and improves the overall fitness of the body.
How to do it: From a standing position, squat down and place your hands on the ground. Now do a push-up with your legs back. Then bring your legs back and jump up.
Repetitions: 3 sets of 10–15 times.
Tips: Keep your breathing regular and the movements smooth. Burpees burn calories quickly and help you lose fat in just a few minutes.
Jump Squats
Jump Squats are an explosive exercise that activates the muscles of the lower body and helps burn belly fat. It works like Cardio and increases the calorie burn rate.
How to do it: Get into a standard squat position. Bend your knees and lower down, then quickly jump up and return to the squat.
Repetitions: 3 sets of 15.
Tips: Bend your knees when landing to reduce stress. Jump Squats tone the body, reduce fat, and strengthen the leg muscles.
Workout Routine and Plan
A well-organized and effective workout routine of selected effective bodyweight exercises to reduce belly fat is given in detail below. This plan is based on the High-Intensity Interval Training (HIIT) method, which is very effective in burning calories quickly and building muscle.
Effective Workout Plan to Reduce Belly Fat
Your goal is to reduce belly fat. To achieve this goal, follow the 20-minute HIIT routine given below 4 to 5 days a week. This will ensure overall fat burning by activating not only the abdominal muscles, but also the muscles of the entire body.
1. Weekly Workout Routine Layout
Day
Program
Focus
Day 1
HIIT Workout
Full-Body Fat Burn
Day 2
Active Rest
Light Cardio, such as brisk walking or yoga
Day 3
HIIT Workout
Full-Body Fat Burn
Day 4
Rest
Complete Rest for Muscle Repair
Day 5
HIIT Workout
Core Strength and Fat Burn
Day 6
Active Rest
Light Cardio or Cycling
Day 7
Rest
Give the Body a Complete Rest
2. Daily Workout Sessions (Total Time: 20 Minutes)
Divide each session into three parts:
a) Warm-up (5 Minutes):
It is essential to prepare the body before moving on to the main exercises. Do light jumping jacks, high knees, and arm and leg stretches.
Main HIIT Routine (15 Minutes):
This is the central part of fat burning. Perform each exercise for 45 seconds quickly and with proper form. Then rest for 15 seconds. After completing the entire set of 5 exercises, rest for 1 minute and repeat 4 times in total.
Exercise Name
Work Duration
Rest Duration
Focus
1. Burpees
45 seconds
15 seconds
Full-body strength and Cardio
2. Mountain Climbers
45 seconds
15 seconds
Core and Cardio
3. Jumping Squats
45 seconds
15 seconds
Lower-body strength and fat burning
4. Bicycle Crunch
45 seconds
15 seconds
Advanced Core Toning
5. Plank Hold
45 seconds
1 minute (set break)
Deep Core Stability
Cool-Down and Stretching (5 minutes):
Stretch at the end of your workout to cool and loosen your muscles. Hold each stretch for 30 seconds. Cobra stretch, Child’s Pose, and leg muscle stretches are essential.
Key to Success
Remember, 80% of belly fat loss depends on your diet. Along with exercise, you must create a calorie deficit, i.e., burn more calories than you consume. Consuming enough protein, avoiding sugary foods, and ensuring 7-8 hours of sleep daily will help make this plan a success.
Lifestyle Factors
Diet
The basis for reducing belly fat is a proper diet. Body fat will decrease only when you create a calorie deficit, i.e., expend more calories than you consume.
Avoid refined carbohydrates: Avoid white rice, white bread, pastries, sweets, and sugary drinks (such as soft drinks, fruit juices). These quickly increase blood sugar levels, which causes insulin resistance and fat accumulation in the abdomen.
Increase protein intake: Include adequate protein in each meal (eggs, chicken, fish, lentils, chickpeas). Protein takes longer to digest, which keeps the stomach full for a long time and helps in building muscle.
Fiber-rich foods: Eat more vegetables, fruits, oats, and whole grains. Fiber slows down the digestive process and helps reduce visceral fat (belly fat).
Healthy fats: Consume healthy fats like olive oil, nuts, seeds, and avocado in moderation.
Avoid alcohol: Excessive alcohol, especially beer, can directly increase belly fat. Limit alcohol consumption.
Sleep
Sufficient and quality sleep is essential for fat loss.
Hormonal balance: Not getting 7-8 hours of sleep a night increases the level of cortisol (stress hormone) in the body. This hormone encourages fat storage in the abdominal area.
Appetite control: Lack of sleep increases the hunger hormone ghrelin and decreases the satiety hormone leptin. As a result, you tend to eat more, especially high-calorie foods.
Routine: Make it a habit to go to bed and wake up at the same time every day, even on holidays.
Stress
Long-term stress is one of the leading causes of belly fat.
Cortisol effect: Chronic stress signals the body to release the hormone cortisol continuously. This excess cortisol causes fat to accumulate around the internal organs of the abdomen.
Ways to reduce stress: Add stress-reducing activities like yoga, meditation, deep breathing exercises, or spending time in nature to your daily routine.
Physical activity
Regular exercise not only burns calories but also increases metabolism.
Regular walking: Include at least 30-60 minutes of brisk walking in your daily routine.
Exercise consistency: Follow the workout routine you have chosen (such as HIIT) consistently.
Hydration
Drink enough water: Drink 8-10 glasses of water a day. Water helps keep your metabolism going and flushes out toxins from your body. Thirst is often mistaken for hunger, so drinking water can help control your hunger.
FAQ
Q: Can I really lose belly fat with bodyweight exercises?
Yes! Regular bodyweight exercises like plank, burpees, and mountain climbers help burn calories, strengthen your core, and reduce belly fat effectively.
Q: How long does it take to see results?
With consistent workouts, a balanced diet, and proper sleep, you can start noticing visible results within 3–4 weeks.
A few words from CoreWellfit
Losing belly fat is not just a matter of beauty; it is also a reflection of your overall health. Excess belly fat increases the risk of heart disease, diabetes, and hormonal problems. But the good news is, you can effectively lose fat using your own body weight without going to the gym.
Bodyweight exercises like plank, mountain climbers, leg raises, and burpees. These simple exercises strengthen the core, burn calories, and tone the body. Along with this, if you maintain a balanced diet, adequate sleep, drink water, and maintain mental peace, you will see significant changes in just a few weeks.
Remember, change comes slowly, but surely. So start your journey to lose belly fat with bodyweight exercises today. Take care of your body, because a healthy body is the foundation of a happy life.
Joseph Andrew is a health and fitness writer at CoreWellFit, dedicated to making fitness simple, effective, and accessible for everyone. He specializes in home workout strategies, strength training, and wellness guidance, with a focus on practical tips that fit into busy lifestyles. Joseph also reviews fitness products and training gear, helping readers make informed choices that support their goals.
