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How to lose belly fat: the top calorie-burning exercises

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When it comes to fitness goals, losing belly fat is probably one the most popular goals people have when they join the gym. Whilst doing endless crunches may help to make your core stronger, it’s not the most effective way to lose belly fat. A whole-body approach will be more optimal, combined with proper nutrition, along with other elements. 

We've combined the best calorie burning exercises into a workout to add to your gym routine to help you achieve your fat loss goals.

  1. Burpee 8-10 reps
  2. Walkout into a push up  8-10 reps
  3. Mountain climbers 30 reps (15 per side)
  4. Bear crawl with resistance band 8-10 reps

Complete each exercise, back-to-back. Complete 3-4 rounds.

Is cardio key to fat loss?

The first type of exercise that many people would immediately think of when it comes to torching calories is cardio. While cardio can burn a considerable number of calories and provides a host of health benefits, it’s not the only way. Running, swimming, boxing etc are great forms of cardio but you don’t have to limit your options to stick to only cardio, particularly if it’s not an activity you enjoy (but if you enjoy it that’s great!). Just know that there are many other exercises you can do to help support your fat loss goals.

Support your fat loss efforts with weight training

Although cardio may appear to burn more calories during your workout, the ‘after burn’ is often a lot higher after a weight training session which can help to improve your body composition.

This is one of the reasons why prioritising weight training for fat loss is just as important. The most muscle you have, the higher your BMR may be – which has an influence on how many calories you naturally burn, event at rest. Plus, not only can weight training help to improve your body composition, but it provides a whole host of benefits, such as increased bone density, improved strength and more, which is why we think it’s worth including in your training routine.

So even if you’re main priority is fat loss, doing a combination of cardio and weight training is recommended.

What are some great calorie burning exercises I can try in the gym other than cardio?

We’ve compiled a list of the top 10 exercises personal trainers recommend when it comes to burning fat:

  1. Barbell or dumbbell thrusters
  2. Burpees
  3. Kettlebell swings
  4. Squats (and its variations – for example, jump squats).
  5. Deadlifts
  6. Lunges (and its variations – for example, jumping lunges).
  7. Pull ups
  8. Bent over rows
  9. Press ups
  10. Mountain climbers

Most of these exercise focus on using multiple muscle groups, which will require more energy and help to build muscle while burning fat at the same time.

Don’t forget

When it comes to achieving fat loss, there are many other factors other than exercise that come into play such as your genetics, nutrition, sleep, recovery, and training so the speed at which you lose weight will differ from person to person. Fat loss takes time so try to not get frustrated if you’re not seeing results immediately. Just remember, the main thing in order to elicit fat loss is to create a calorie deficit i.e. to burn more energy out than you consume over a period. Main thing is to set yourself realistic goals, focus on quality over quantity, and staying consistent.

For more tips on fat loss check out these articles:

  1. Most common fat loss myths debunked
  2. Top 5 exercises for fat loss
  3. How many days should I workout per week to lose body fat

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