25 best workouts to lose belly fat for men and women

Boy or girl, if the belly fat increases, it looks bad. Girls in particular are seen worse. And at some point, you will gain belly fat even if you don't want it, if you don't work out. And if you increase belly fat, you will face many kinds of problems. But if you do certain workouts regularly for some time then you can easily reduce your belly fat. Now the question is what workouts to do to lose belly fat. You will find the answer to this question in this post. Because in this post we will discuss the best 25 workouts to lose belly fat in detail.

25 best workouts to lose belly fat for men and women
Do you want to lose belly fat, but don't know what workouts to do? Then read this entire post carefully. Because, in this complete post, we will discuss in detail the 25 best workouts to lose belly fat. Which workouts you can do very easily.

What is belly fat?

What is belly fat? SoHo Strength Lab co-founder Albert Matheny, R.D., C.S.C.S. Said - Belly fat is the fat around the middle part of the human body. That is the fat in the area above the waist and below the chest. He also said that belly fat is not necessarily different from fat in other parts of the body. When a person's overall body fat percentage increases, so does abdominal fat. As a result, it looks very bad whether it is a girl or a boy. In this case, there are some genetic differences in the human body to increase fat.

However, Matheny says that drinking large amounts of alcohol and eating foods rich in carbohydrates can increase belly fat. If his belly fat increases, you will face various problems. Some of the biggest problems are the risk of heart disease, diabetes type-2, and high blood pressure. A study has shown that people with high levels of body fat have a higher risk of developing these diseases than the general population. There are many reasons for excess belly fat such as:

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  • Consuming excess sugary foods and drinks. 
  • Eating more alcohol and carbohydrate-rich foods. 
  • Eating low-protein foods. 
  • Eat more fiber-rich foods. 
  • Not getting enough sleep. 
  • Not exercising regularly etc.

Also, genetic reasons can sometimes lead to increased belly fat. But it is very rare among us.

25 best workouts to lose belly fat

Many of us do many types of exercises to lose belly fat. However, not all exercises work equally in removing belly fat. However, it is not the case that exercise is not beneficial. Exercising will definitely reduce body fat, but there are some exercises that will help you lose belly fat faster and some exercises that will slow you down. And we will discuss some such exercises or workouts in today's post. By doing these workouts you can easily reduce your belly fat. Let's know the names of the 25 best workouts to lose belly fat and some information about the workouts.

Mountain Climbers workouts 

Doing this exercise will do the main work in your body i.e. belly fat will be reduced and other muscles of your body will be made very strong and strong. If you do this exercise for a certain period of time every day, you will lose fat in your body within a few days.

How to do Mountain Climbers: First select a good place to do this exercise. Then get into a raised position with your wrists on the floor or plank directly alongside your shoulders. In this case, keep your core tight and draw your belly button toward your spine. Then drive your right knee to the left side of your chest and then bring it back to the previous position. Now drive your left knee to the right of your chest and then bring it back to the previous position. Do this exercise regularly for 10 to 20 minutes. Then you will get good results very quickly.

Turkish Get-Ups workouts 

Celebrity gym trainer Ramona Braganza's favorite exercise is the Turkish get-up. This exercise is a 200-year-old exercise that benefits the total body. A kettlebell is used to perform this app. Although this exercise is a little complex, it is very effective for the total body.

How to do Turkish Get-Ups: First pick up a kettlebell that is not too heavy and not too light. Then hold the handle of the kettlebell with both hands and lie on your side in the fetal position. Now roll it onto your back and press the kettlebell towards the ceiling with both hands. And it will do so until your body weight stabilizes on one side. Now leave your other arm and leg at a 45-degree angle with one palm on the floor. Slide the heel on the load side to keep the feet on the floor or to grip the floor with the feet back. 

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Step back and keep the shin of your back foot in line with the shin of your front foot to protect the knee. Now punch the kettlebell up with the hand you held the kettlebell with and roll it to your free arm. In this case, make sure that the shoulders do not move towards the ears. And keep your chest wide open. Keep your elbows straight on the floor and lift yourself up. Align your arms perfectly and keep elbows on top of your wrists and shoulders on top of your elbows. Raise your torso to straighten your upper body. And swivel your back knee so that the shin of your back leg is parallel to your front leg. and grip the floor with your toes then take a deep breath and stand up. Do this exercise for 10 to 20 minutes.

Burpees workouts 

This exercise will not only work to reduce belly fat but will also strengthen your chest, shoulders, lats, quads, and triceps. And since this exercise involves explosive plyometric movements, it will also get your heart pumping.

How to do Burpees: First select a firm spot. Then stand with your feet shoulder-distance apart lower your body toward the ground in a low squat and drive your hips back. Now place your hands just outside your legs and jump with your legs back and your chest touching the floor. Now lift your body like a plank by pushing down with your hands. and jump your feet outside your hands. Shift all your body weight into your heels and jump explosively into the air. Do this exercise for a while.

Medicine Ball Burpees workouts 

A man named Phelps recommends adding a medicine ball to the exercise to increase the intensity of burpees and increase the body's metabolism, which will help build all the muscles in your body.

How to do Medicine Ball Burpees: To do this exercise, first select a firm place and a good medicine ball. Then stand with your feet shoulder distance apart and hold a medicine ball in both hands. Here, make sure that your body is like a straight line. Place the medicine ball on the ground directly next to your head. And slam as hard as you can with both wrists on the medicine ball and sit back up as you slam. Now pick up the ball press it overhead stretch your body and stand tall. Do this exercise for 10 to 20 minutes.

Sprawls workouts 

The sprawl is basically a burpee on steroids. This exercise works as many muscles as possible in the body and burns calories while building and toning the upper and lower body. This exercise takes a traditional burpee to the next level by letting your chest touch the ground to help you push up.

How to Sprawls: First select a solid location and set up a party there. Then squat down standing there with your feet shoulder distance apart and place your hands on the ground. Like a straight line. Now do a pushup in such a way that your chest touches the ground. Do this a few times. And if you want to burn more calories in this exercise, you can add a jump.

Overhead Medicine Ball Slams workouts 

This exercise works your body against gravity. This exercise tests your endurance as your heart rate rises as you lift the resistance ball. This exercise is very beneficial for the body.

How to do Overhead Medicine Ball Slams: To perform this exercise, first collect a weighted medicine ball. Then stand tall with your feet hip-width apart and hold the medicine ball with both hands. Then fully extend your body and reach overhead holding the ball in both hands. Hold the medicine ball with both hands and slam it forward and down towards the ground. Be sure to extend your arms toward the ground when slamming and don't be afraid to bend your knees as your hands fill the ball. After doing this, return to the previous position. Do this exercise regularly for 10 to 20 minutes.

Russian Twists workouts 

How to do the Russian Twists workout: Sit on a clean surface to do this exercise. Sit with your knees bent and feet slightly off the ground. Now hold a medicine ball with both hands. Hold the ball so that it is above your chest. Now lean back with a long, tall spine, keeping your torso at a 45-degree angle and your arms a few inches away from you. Now rotate your torso once to the right and once to the left give the body muscles antagonism for a while and start again.

Side-to-Side Medicine Ball Slams workouts 

By doing Side-to-Side Medicine Ball Slams, body fat will be reduced and other muscles of the body will be strong and strong. This exercise is very beneficial for the body.

How to do Side-to-Side Medicine Ball Slams: First, stand up straight on a solid surface. Stand with your feet shoulder-width apart while standing. Now pick up the ball with both hands and rotate your body as you slam the ball a few inches away from your pinky toe. As you come into a split squat position holding the ball on a bounce, pivot your legs and make sure to bend both knees back.

BOSU Ball Planks workouts 

This exercise is a little more challenging than a simple exercise with hands on the floor. Because the BOSU exercise tests your entire body's balance. Your abs, obliques, and deep transverse abdominal muscles are activated while doing that exercise as your balance is challenged and your body tries to find control. This exercise makes the core muscles of the body stronger and stronger.

How to do BOSU Ball Planks: To do this exercise, first get a good BOSU Ball. Then flip the BOSU ball over on its rubber side and use both hands to hold the edge of a flat surface and hold it about shoulder distance apart. Hold this ball tight for 30 to 45 seconds and gradually increase the time you do this exercise as you get stronger.

The Rowing Machine workouts 

A man named Penfold says that exercising with the help of a rowing machine increases the heart rate in the human body which helps the body to blast calories and burn fat. In addition, the exercise done with the help of this machine also works to strengthen and strengthen the muscles of the legs, core, arms, shoulders, and back of the body.

Try a 4-minute rowing circuit every day: Start with 20 seconds of rowing for this machine exercise first, and rest for 10 seconds after rowing for 20 seconds. But don't get off the machine while resting and don't even let go of the handle of the machine. When you are done resting, repeat this exercise again. And take a little more time this time than before. This way, each time you do this machine exercise, you will note how many meters you have rowed as well as how long it took. Try doing a rowing circuit of four minutes daily like this.

Cardio Exercise 

Your first step to burning visceral body fat is to incorporate at least 30 minutes of cardio into your daily exercise routine. A study has shown that cardio exercise plays an important role in reducing belly fat and liver fat. Now you may be wondering what cardio exercises are? Here are some good cardio exercises to help you lose some belly fat:

  • Biking
  • Running
  • Swimming
  • Rowing
  • Walking, especially at a quick pace, etc.

HIIT or Interval Training

The full form of HIIT is High-Intensity Interval Training or Interval Training. These exercises are a bit complicated in nature. This is short bursts of intense exercise interspersed with periods of rest. A study has shown that HIIT exercises play an important role in reducing belly fat and controlling body weight. These exercises help to reduce body weight and belly fat as well as improve the overall condition of the body. These exercises don't take much time to do, yet they get the heart pumping. You can do the below-mentioned exercises regularly to improve your belly fat and overall body condition.

  • Pushing
  • Deadlifting
  • Pulling
  • Loaded carries
  • Squatting
  • Jumping jacks
  • Jump squats
  • High knees

Do these exercises continuously for 30 seconds first and then rest for 30 seconds. You can repeat this sequence to get maximum benefits.

Weight and Resistance Training

If you do weight-bearing activities most of the time, you won't gain body fat. But those of us with belly fat can do weight training exercises if we want to. Because weight training exercises play an important role in reducing excess body fat. Weight training exercises include a variety of exercises. The names of these are listed below-

  • Squats
  • Bicep curls
  • Tricep kickbacks
  • Lunges
  • Dumbbell Snatch
  • Loaded Carry
  • Kettlebell Swings

With the exercises mentioned above, you can do 12 repetitions with a light weight between 5 and 8 pounds. And if you don't want to do this, you can alternatively use heavy weights with rest periods, etc.


Dear readers, so far we have given you the names of the 25 best workouts to lose belly fat and some of the workouts have been explained in detail. The key to losing belly fat is controlling your diet. If you eat all the right foods and also do the workouts mentioned in this post regularly, you will never accumulate fat in your body. In that case, you will look young no matter how old you are. In fact, it is not the case that exercise only reduces body fat. If you work out regularly then the body fat will decrease along with the overall improvement of the body. And to stay healthy we all should do regular workouts. Studies have shown that people who exercise regularly have a stronger immune system than others. So to stay healthy we should do regular workouts. In this case, you can follow the workouts mentioned in this post.

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