5 Dynamic Workouts to Lose Belly Fat: The Ultimate Guide

If you’re trying to lose belly fat, you’re not alone. Belly fat is notoriously stubborn and difficult to get rid of, but with the right workouts, you can start seeing results. In this article, we’ll go over the best exercises to lose belly fat and how to incorporate them into your routine. SWEAT440 is dedicated to helping you achieve your fitness goals, and we’re excited to share our expertise.

Why Belly Fat Is So Stubborn

Before we dive into the best workouts to lose belly fat, it’s important to understand why belly fat is so stubborn in the first place. Belly fat is a type of visceral fat that accumulates around your organs. This type of fat is different from subcutaneous fat, which is the fat that accumulates just beneath your skin. Visceral fat is stubborn because it’s not just sitting there waiting to be burned for energy. It’s actively releasing hormones and other chemicals that can lead to inflammation and insulin resistance, both of which can make it harder to lose weight.

How to Lose Belly Fat

The best way to lose belly fat is to combine exercise with a healthy diet. You can’t out-exercise a bad diet, so it’s important to focus on eating whole, nutritious foods and cutting back on processed foods and added sugars. When it comes to exercise, the key is to focus on high-intensity workouts that get your heart rate up and burn a lot of calories. Cardiovascular exercise is great for burning fat, but you should also incorporate strength training to build muscle and boost your metabolism.

5 Exercises to Lose Belly Fat:

  • Mountain Climbers: Start in a plank position with your hands on the ground directly beneath your shoulders. Bring one knee up towards your chest, then quickly switch and bring the other knee up. Keep alternating for 30-60 seconds.
  • Burpees: Start in a standing position, then quickly drop down into a plank position. Do a push-up, then jump your feet back up towards your hands and stand up. Repeat for 30-60 seconds.
  • Squat Jumps: Start in a squat position, then jump up explosively, reaching your arms up towards the ceiling. Land softly and drop back down into a squat. Repeat for 30-60 seconds.
  • Russian Twists: Sit on the ground with your knees bent and your feet flat. Lean back slightly, then twist your torso to the right and touch your hands to the ground. Twist back to the center, then twist to the left and touch your hands to the ground. Keep alternating for 30-60 seconds.
  • Plank Jacks: Start in a plank position with your hands on the ground beneath your shoulders. Jump your feet out wide, then jump them back in. Keep repeating for 30-60 seconds.


High Intensity Workout woman plank

Do Ab Workouts Reduce Belly Fat?

While ab workouts can help tone your abs and strengthen your core, they won’t necessarily reduce belly fat on their own. In order to lose belly fat, you need to focus on overall weight loss through a combination of cardio and strength training. That being said, ab workouts can still be an important part of your fitness routine.

Can Weight Lifting Burn Belly Fat?

Yes, weight lifting can help burn belly fat. When you lift weights, you’re building muscle, and muscle burns more calories than fat. This means that the more muscle you have, the more calories you’ll burn throughout the day, even when you’re not working out. In addition, weight lifting can help increase your metabolism, which can also lead to increased fat burning.

At SWEAT440, we incorporate both cardio and strength training into our workouts to help you achieve your fitness goals, including losing belly fat. Our 40-minute circuit format workouts are designed to target all major muscle groups throughout the week, including your core, lower body, upper body, and total body.

Our workouts include a variety of fat-burning exercises, like rowing, battle ropes, and sled pushes. These exercises get your heart rate up and help you burn calories and fat. Our workouts also incorporate weight lifting exercises like deadlifts, squats, and bench presses. These exercises help build muscle and boost your metabolism, which can help you burn fat even when you’re not working out.

It’s important to note that when it comes to weight lifting and burning belly fat, it’s not about spot reduction. You can’t target fat loss in a specific area of your body, like your belly. Weight lifting and strength training should be part of a fitness routine that includes cardio and a healthy diet.

The Importance of Rest and Recovery

While exercise is an important part of losing belly fat, it’s also important to prioritize rest and recovery. When you work out, you’re breaking down muscle fibers, and it’s during the recovery period that your muscles rebuild and grow stronger. If you don’t give your body enough time to recover between workouts, you can end up overtraining and even injuring yourself. That’s why we recommend taking at least one or two rest days per week and prioritizing sleep and nutrition to support your recovery.

Visit Your Nearest SWEAT440 in Alabama and Tennesse

Losing belly fat is no easy feat, but with the right workouts and a healthy lifestyle, it’s definitely possible. At our SWEAT440 fitness centers, we’re here to support you in your fitness journey, whether you’re just starting out or looking to take your workouts to the next level. We have state-of-the-art fitness centers in Music Row in Nashville and Huntsville and Madison in Alabama.


Incorporating high-intensity workouts that combine cardio and strength training, like our 40-minute circuit format workouts, can help you burn fat and build muscle. Just remember to also prioritize rest and recovery to support your overall fitness and health. You can find our Music Row fitness studio at 1005 17th Ave South, Nashville, and if you’re in Alabama, you can visit our fitness studios at 9032 Memorial Pkwy, SW Huntsville or 10878 County Line Rd, Madison.


So what are you waiting for? Come try one of our free trial classes and see what SWEAT440 is all about. We can help you achieve your fitness goals and lose that stubborn belly fat!

YouTube video

Workouts to Lose Belly Fat

Exercises to Lose Belly Fat:

  • Mountain climbers
  • Burpees
  • Squat jumps
  • Russian twists
  • Plank jacks

How SWEAT440 Burns Belly Fat:

  • Combine cardio and strength training
  • Target all major muscle groups throughout the week
  • Include fat-burning exercises
  • Include weight-lifting exercises
  • Dynamic classes with a flexible schedule
  • Led by certified trainers