Best Workouts to Burn Belly Fat Fast (Backed by Science)

ByMike Collins

Let’s cut the fluff—you’re here because you want to lose belly fat fast. You want the best exercises that actually burn calories, not just some weak crunches that make you feel like you did something.

Good news: Belly fat CAN be burned.
Bad news: There’s no single magic exercise.

You need a combination of high-intensity workouts, calorie-burning movements, and a solid diet to get results. Let’s break down the best ways to burn fat, shed weight, and achieve a defined waistline.

Table comparing calorie burn and fat-burning efficiency of HIIT sprints, jump rope, rowing, burpees, and Russian twists.
Not all workouts are built the same. Pick one that actually shreds fat—not just your willpower.

The Truth: You Can’t “Spot Reduce” Belly Fat

Forget the idea that doing crunches or Russian twists will magically give you a six-pack. That’s not how fat loss works.

What does work? Burning more calories than you consume. This is called a caloric deficit, and it’s the only way to lose fat.

So if you’re searching for the top exercises to target belly fat, here’s what actually works.

The 6 Best Exercises to Burn Belly Fat FAST

1. High-Intensity Interval Training (HIIT) – The King of Fat Burning

If you could barely make it through one minute of a workout and couldn’t do anymore, congratulations—you just discovered HIIT.

  • Why it works: Short bursts of high-intensity movements torch calories and keep your metabolism high for hours after your workout.
  • How to do it: Sprint for 30 seconds, walk for 30 seconds. Repeat for 10-15 minutes.
  • Calories burned: Up to 10-15 per minute (compared to just 5-7 in steady-state cardio).
  • Bonus: Increases lung capacity, heart health, and muscle definition all at once.

✅ Perfect for: Anyone who wants results fast without spending hours in the gym.

2. Jump Rope – Maximum Calorie Burn in Minimum Time

This isn’t just for kids. Jumping rope is an underrated fat-burning machine.

  • Why it works: Forces your entire body to work, increases heart rate, and shreds fat fast.
  • How to do it:
    • Stand with feet hip-width apart
    • Jump onto the balls of your feet, keeping knees slightly bent
    • Turn the rope fast, and keep going for at least 3-6 minutes
  • Calories burned: Up to 15 per minute—higher than most cardio exercises.

✅ Perfect for: Those who want fast, intense fat-burning workouts.

3. Mountain Climbers – Your Core’s Worst Nightmare

You want defined abs? Do mountain climbers.

  • Why it works: It’s high-intensity, targets your core, and burns belly fat like crazy.
  • How to do it:
    • Get into plank position
    • Bring knees to chest, one at a time, fast
    • Go for 30-60 seconds, rest, repeat 3-6 sets
  • Calories burned: 8-12 per minute

✅ Perfect for: Torching belly fat while building core strength.

4. Burpees – The Ultimate Fat-Loss Punishment

Hate them? Good. That means they work.

  • Why it works:
    • Combines strength training + cardio
    • Engages every major muscle
    • Burns an insane amount of calories
  • How to do it:
    • Stand with feet hip-width apart
    • Drop down, kick your legs backwards into a plank
    • Jump back up, leap as high as you can
  • Calories burned: 10-14 per minute

✅ Perfect for: Accelerating fat loss in the shortest time possible.

5. Sprinting – The “Old-School” Belly Fat Shredder

If you want to burn more fat in less time, sprinting is your best friend.

  • Why it works:
    • Burns high-calories in short bursts
    • Activates fast-twitch muscle fibers (which burn more fat)
    • Builds explosive power
  • How to do it:
    • Sprint for 20-30 seconds
    • Rest for 30-60 seconds
    • Repeat 6-10 times
  • Calories burned: Up to 18 per minute

✅ Perfect for: Anyone who wants to get shredded fast.

6. Strength Training – The Secret Weapon for Fat Loss

You think lifting weights is just for bulking up? Wrong.

  • Why it works:
    • Increases muscle, which burns fat 24/7
    • Boosts metabolism so you burn more calories even at rest
  • Best exercises for belly fat loss:
    • Deadlifts (great for core strength)
    • Squats (high-calorie burn, full-body)
    • Overhead presses (activates abs while building upper body strength)
  • Calories burned: 8-12 per minute, plus long-term fat-burning benefits

✅ Perfect for: People who want a toned, lean body—not just to be skinny.

The Winning Formula to Get Rid of Belly Fat

Here’s what you need to do:

  1. Do HIIT workouts 3-4x per week.
  2. Incorporate strength training at least 3x per week.
  3. Use calorie-burning movements like burpees, sprints, and jump rope.
  4. Follow a proper diet (because workouts alone won’t save you).

Follow this plan, and you’ll see results faster than you expected.

Q&A: Burning Belly Fat—The Unusual Questions

Q: What’s the fastest way to burn belly fat at home?
A: Jump rope + burpees + HIIT. That’s it. Do those daily, and you’ll burn more belly fat than any slow treadmill workout.

Q: What’s better—crunches or mountain climbers?
A: Mountain climbers. They burn calories AND work your abs at the same time. Crunches alone won’t get rid of belly fat.

Q: Can I burn belly fat without cardio?
A: Yes, but it’s harder. Strength training can help burn fat, but cardio speeds up the process. The best plan? Do both.

Q: How long does it take to see results?
A: Depends on your diet. Exercise alone won’t get you shredded if you’re not eating right. If you train hard and eat properly, you’ll start seeing changes within 4-6 weeks.

Final Thoughts: Do THIS If You Want to Burn Belly Fat Fast

Want real results? Stop wasting time on useless ab workouts.

Instead:
✅ Do HIIT
✅ Sprint
✅ Jump rope
✅ Lift heavy
✅ Fix your diet

Follow this plan, and you’ll burn belly fat faster than 90% of people still stuck doing crunches.

Now go train.