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Belly Fat Burning Exercises

The following exercises are low impact, home based belly fat burning exercises. No special equipment is needed and they can be performed in the comfort of your own home. The exercises are both, challenging and exciting and are meant to help you strengthen your abdominal area as well has help you burn fat.

There are two sections to the belly fat burning exercises. The first section are exercise to help your develop and strengthen your mid-section using targeted, low impact exercises. The belly fat burning exercises are meant for the beginner and intermediate but can also be used in circuit sequence for the more advanced trainer.

The second section are low impact cardio belly fat burning exercises to help you lose belly fat. These exercises have been designed as home based movements and no special equipment is needed.  These exercises are safe to perform and there are no jumping, skipping or hoping exercises to perform. As with the abdominal strength exercise for a flat belly, these cardio based belly fat burning exercises have been designed for the beginner and intermediate trainer.  Although the exercises can be combined for superset, tri set or circuit set type workouts for the more advanced trainer.

If you’re just starting out I suggest staring nice and easy. Pick two to three exercises belly fat burning exercises and do 1 to 2 sets of 8 to 12 repetitions to start. Perform those exercises twice a week spaced two to three days apart. Abs are pretty sensitive so take it easy for the first couple of weeks. After performing those exercises a few weeks try adding a few more sets and repetitions to each exercise until your abs are enough to handle more exercises. 

Each section comes with exercise photos, instructions and demonstration videos that will allow you to see how the exercise are performed.

If you are a beginner, I suggest studying and practice the movements before adding them into your routine to ensure that the exercises are right for you. Simply click on the belly fat burning exercise links below to go to the exercise pages. There are 4 sections. The first section are exercises designed for your belly and abs. The second section are low impact cardio exercises that you can perform at home. The third section are home dumbbell exercises that you can either perform at home or in the gym. The fourth section are body weight exercises that you can perform at home with no special equipment required.

Section 1: Exercises for Flat Belly (Ab and Belly Exercises)

The following exercises are meant to help strengthen and develop your abdominal region. The exercises can all be performed at home with no special equipment. 

·         Dead bugs

·         Dumbbell knee raise exercise

·         Bicycle crunches

·         Scissor kicks

·         Criss cross scissor kick

·         Cross leg touches

·         Planks

·         Ankle grabs

·         Ab crunches

·         Bent knee leg raise 

·         Standing side bend and knee ups

·         Standing knee raise and crunch

Ab Superset Exercises

·         Ankle Grab Superset With Dead Bugs

·         Dead Bug Superset With Ab Crunches

Ab Tri Set Exercises  

·         Ab Tri Set Between Ankle Grabs - Dead Bugs - Ab Crunches

·         Ab Tri Set Between Bicycle Crunch - Ankle Grabs - Ab Crunch Holds

Section 2: Low Impact Cardio To Lose Belly Fat 

The following low impact cardio exercise are meant to help you improve your cardiovascular conditioning for more efficient fat burning results. These exercises can be done at home with no special equipment. 

·         Hook and knee

·         Alternating punch exercise

·         Cross leg knee ups

·         Hand raises

·         Cross foot toe touches

·         Cross arm reaches

·         Reach ups

·         Front jacks

·         Single leg front jacks

·         Knee raise and touches

·         Rope pulls

·         Short squats

·         Low box steps exercise

·         Bent knee lateral step exercise

·         High knees to elbow

·         Hamstring raise and chest stretch

·        Cross Foot Touches Plus Reach Ups

·        Knee Raise and Touches Plus Front Jacks

·        High Knee Elbow Touch and Lateral Shift Floor Touch

·        Standing Side Bend Knee Ups Plus Rope Pulls

·        Lateral Shift and Touch Plus Reach Ups

·        High Knee to Elbow Plus Uppercuts

Section 3: Home Dumbbell Exercises

The following home dumbbell exercises can be performed at a gym or at home. A pair of dumbbells is all you need!

·       Dumbbell Bent Over Row Exercise

·       Single Arm Alternating Dumbbell Row Exercise

·       Triceps Dumbbell Kickback Exercise

·       Single Arm Alternating Dumbbell Triceps Kickback

·       Standing Dumbbell Biceps Curl Exercise

·       Dumbbell Shoulder Front Raise Exercise

·       Dumbbell Stiff Leg Dead Lift Exercise

·       Dumbbell Dead Lift Exercise

·       Dumbbell Floor Press Exercise

·       Dumbbell Figure 8 Exercise

·       Dumbbell Swings Exercise

·       Dumbbell Clean and Press Exercise

·       Alternating Dumbbell Floor Press Exercise

·       The Lying Dumbbell Triceps Extension Exercise (Aka: Skull Crushers)

·       Alternating Dumbbell Skull Crushers

·       Dumbbell Goblet Squat Exercise

·       Wide Stance Goblet Squat Exercise

·       Dumbbell Stair Step Up Exercise

·       Dumbbell Chair Squat Exercise

·       Dumbbell Shoulder Lateral Raise Exercise

·       Dumbbell Shoulder Shrug Exercise

·       Dumbbell Squat, Curl to Shoulder Press Exercise

·       Dumbbell Curl to Shoulder Press Exercise

·       Dumbbell Floor Fly Exercise

·       Lying Dumbbell Floor Hamstring Curl Exercise

·       Standing Dumbbell Hammer Curl Exercise

·       Dumbbell Bent Over Lateral Exercise

·       Good Mornings Using a Dumbbell 

·       Dumbbell Hip Thrust Exercise

·       Floor Dumbbell Pullover Exercise

Home Dumbbell Superset Exercises

·       Dumbbell Hammer Curls Superset With Triceps Kickbacks

·       Wall Push Ups Superset With Dumbbell Hammer Curls

·       Dumbbell Floor Fly Superset With Skull Crushers

·       Standing Dumbbell Shoulder Press Superset With Bent Over Dumbbell Laterals

·       Dumbbell Stiff Leg Deadlift Superset With Dumbbell Hip Thrusts

·       Dumbbell Goblet Squat Superset With The Single Dumbbell Stiff Leg Deadlift

·       Dumbbell Floor Press Superset With Dumbbell Pullovers

·       Dumbbell Squat Superset With Dumbbell Step Ups

·       Dumbbell Curls Superset With Overhead Dumbbell Extensions

Section 4: Home Body Weight Exercises

The following home body weight exercises are meant to help strengthen and develop your entire body. The exercises can be performed at home or at a gym and require no special equipment. 

·       The Wall Sit Exercise

·       The Hip Thrust Exercise

·       The Single Leg Hip Thrust Exercise

·       The Kneeling Reverse Leg Kickback Exercise

·       The Kneeling Reverse Leg Circles Exercise

·       The Standing Reverse Leg Kickback Exercise

·       The Standing Side Leg Raise Exercise

·       The Kneeling Leg Crossover Exercise

·       The Kneeling No Weight Hamstring Curl Exercise

·       The Lying Side Leg Raise Exercise

·       The Alternating Frog Kick Exercise

·       The Wall Push Up Exercise

·       The Wall Triceps Extension Exercise

·       The Knee Push Up Exercise

·       The Bodyweight Squat Exercise

·       The Bodyweight Lunge Exercise

·       The Standing Bodyweight Calf Raise Exercise

·       The Arm Circle Exercise

Section 5: Home Resistance Band Exercises

The following home resistance band exercises use the GoFit resistance band (tube) system. A great home resistance band system that will allow you to perform a wide range of exercises from the comfort of your home. To find out more about the GoFit resistance band door anchor system, click here.

·       Resistance Band Chest Press Exercise

·       Resistance Band Chest Fly Exercise

·       Resistance Band Bicep Curl Exercise

·       Resistance Band Row Exercise

·       Resistance Band Reverse Fly Exercise

·       Resistance Band Straight Arm Extension Exercise

·       Resistance Band Face Pull Exercise

·       Resistance Band Tricep Kickbacks Exercise

·       Resistance Band Hamstring Curl Exercise

·       Resistance Band Crunches 

Section 6: Home Stretching Exercises

The following home stretching exercises are meant to help improve your muscle mobility and flexibility. The exercises can be performed at home or at a gym and require no special equipment.

·       The Lying Groin Stretch Exercise

·       The Doorway Chest Stretch Exercise

·       How to Stretch Your Shoulder

·       How to Stretch Your Abs 

·       How to Stretch Your Hamstrings

The above noted belly fat exercises have been designed as low impact movements. Don't let that fool you into thinking the exercises are easy because they are not! They provide just enough challenge to help you strengthen and tone your belly and provide enough low impact cardiovascular exercise to help you burn belly fat.

Section 7: Common Training and Exercise Questions

What is a repetition?

What is a set?

What is a superset?

What is a tri set?

What are circuit sets?

How to stretch your upper body properly

If you need to find out what you should be eating to lose belly fat, see my diet to lose belly fat page here. For belly fat burning workouts see this page here.

Remember...Stay safe and Stay strong!

Blake Bissaillion

Over his 30 plus years of experience, Blake Bissaillion has worked with nationally ranked body builders, power lifters and fitness professionals. In this time he has picked up volumes of applied knowledge that he openly shares with his clients. Mr. Bissaillion’s objective is to help as many beginners to weight training and fitness to achieve their weight loss and fitness goals while getting into their best possible shape. Mr. Bissaillion owns and operates Belly Be Gone, a fitness company that offers fitness and nutritional guidance and products.