It's no secret that excess body fat around your middle can put you at a higher risk for chronic diseases, like type 2 diabetes and heart disease.
If losing those love handles is one of your resolutions this year, there are a number of exercises that can help you get there.
According to the American Council on Exercise (ACE), high-intensity interval training, or HIIT, has been shown to accelerate fat loss in almost every measurable way.
That's why these nine exercises are perfect for burning off the stubborn stomach fat that tends to linger no matter how much you work out.
Read on to find out more about these simple yet effective moves.
9 Best Belly Fat Burner Exercise You Can Do At Home
You can perform these effective belly fat burner exercises at home, in the gym, or anywhere you want to, as these workouts can be done at any time of the day, anywhere you want.
1. High Interval Intensity Training
High interval intensity training (HIIT) involves alternating between high-intensity and low-intensity exercise periods.
This type of training is becoming a popular way to lose weight because it's less time-consuming than other forms of exercise and has been shown to be just as effective, if not more so, than other forms of exercise for losing weight.
HIIT burns more calories during the workout and for a few hours after the workout than lower-intensity workouts, even when you account for the fact that you're working out less time.
Research shows that HIIT can help you lose about the same amount of weight as regular aerobic exercise but in about half the time
Studies have also shown that HIIT can cause one to burn more calories than lower-intensity exercise, even at a lower metabolic rate, which means that even while resting, the body will continue to burn more calories than when not exercising.
HIIT can be especially helpful if you have limited time to exercise, are very overweight, are just beginning an exercise program, or have health issues that prevent you from participating in the higher-intensity exercise.
2. Mountain Climbers
This exercise will help you burn belly fat and improve your balance, coordination, and agility
When you do this exercise, your heart rate will go up, and your core muscles will get a great workout. You can do mountain climbers in place of a warm-up or as part of a cool-down stretch.
This exercise is done by forming a “V” with your body as if you are going to do a push-up. Then, quickly switch the legs by bringing one knee behind the other as if you were running in place. Keep the core muscles contracted throughout the exercise.
3. Plank and Rotational Lunge
The plank is one of the best fat burning exercises when it comes to working the core muscles. This exercise is also great for your posture and spine health.
When you do this exercise, you will feel your core muscles working. This is a great exercise for strengthening the core muscles, especially for people who are at risk of back pain.
If you want to challenge yourself, even more, you can try rotational lunges. This exercise is a full-body exercise that works the core and leg muscles.
When you do this exercise, you will feel your core, back, and leg muscles working. This exercise is great for people who want to burn fat and increase their core strength.
4. Jumping Squats
Squats are a great exercise for burning calories and toning up your lower body. However, if you do them incorrectly, you can actually put yourself at a higher risk for injury.
One common mistake people make is going too low, which can increase the strain on your knees.
To do these correctly, make sure your knees don't go past your toes and keep your back straight throughout the movement.
If you don't have access to a gym, you can do these anywhere. Make sure you're getting a full range of motion to get the most out of this exercise.
You can do them with a dumbbell, a backpack filled with books, or even a weighted bar if you find one that's the right weight.
5. Sumo Walk-ups
Sumo squats are a variation of the traditional squat, but instead of having your feet close together, you have them shoulder-width apart.
This variation targets your inner thighs and the muscles in your hips more, which can help reduce lower back pain. You'll also target your core and upper body if you perform these along with walk-ups.
To get the most out of this exercise, make sure to maintain a straight back throughout the movement and stop if you feel any pain or discomfort in your lower back.
You can add weight to this exercise by holding a dumbbell or a weighted bar in each hand.
The deadlift is a compound exercise that works your hamstrings, lower back, glutes, quads, and shoulders and can help improve your posture by strengthening your core. It's a great exercise to build strength but also effective for burning fat and calories.
One study found that doing deadlifts three times a week for eight weeks could increase metabolic rate by up to 15%.
However, you don't have to do them three times a week to see the benefits. Simply doing them twice a week can help you build strength, improve your posture, and help you lose stubborn pounds.
To do a proper deadlift, make sure you have a bar that's the right weight for you, about 10-20% of your body weight.
7. Box Jump
Box jumps are an excellent way to build lower body strength and improve cardiovascular endurance. These are also a great way to burn calories, especially if you do them at high intensity.
If you're at a gym, you can do box jumps on an elevated surface, such as a step box. Alternatively, you can purchase a home jump box; they're relatively inexpensive and easy to store when not in use.
Keep in mind that while this exercise builds strength and power, it can also be dangerous if you don't follow the proper form. For example, make sure to jump with both feet simultaneously and land softly on your two feet without overstriding.
8. Sumo Deadlift High Pull
The sumo deadlift high pull is a variation of the traditional deadlift that targets more muscle groups in the legs and back. Unlike the traditional deadlift, which uses a barbell, this exercise uses a weighted plate.
This variation helps build strength in your legs, core, and upper body, which makes it a great compound exercise.
It's considered a high-intensity exercise because you put a lot of stress on your body, and it burns a ton of calories.
Doing this exercise twice a week for a few weeks will help you see results quickly.
9. Banded Rotations
Banded rotations are a great exercise for your obliques, which are the muscles on the sides of your abdominals.
While crunches are an effective exercise for working the rectus abdominis, the muscles on the front of your abs, they don't work the obliques as effectively.
That's why banded rotations are a great addition to your workout routine. They can help build your lower abs and strengthen the muscles in your core.
You can do this exercise at home or in a gym. If you're at home, you can put a band around a door. However, if you're in a gym, make sure to ask for permission before using the equipment.
Exercises like squats, deadlifts, and box jumps are great for building strength and burning calories, but they're also effective for losing the stubborn stomach fat that's so hard to get rid of.
To get the most out of these fat burning exercises, be sure to take the right supplements, warm up beforehand, use the correct form, listen to your body, and increase the intensity as you progress.
Those nine exercises are a great start to your fitness journey and will help you achieve your fitness goals in no time.