As a coach, I know that get a slimmer stomach involves more than just crunches and crunches. Full-body workouts that work multiple muscle groups burn calories and increase overall strength and endurance. By integrating compound movements that target your core, you can maximize fat loss while sculpting a toned physique. I’ve rounded up five of the best full body workouts to lose belly fat. They are designed to be effective, efficient and easy to follow, making them perfect for anyone looking to slim down their tummy.

It’s important to remember that consistency is key. You won’t see results overnight, but by dedicating yourself to these total body workouts and a well-balanced diet, you will start to notice changes in your body composition. Additionally, mixing up your workouts will keep your routine fresh and help avoid plateaus, which can hinder your progress. Each workout incorporates elements that increase your heart rate and challenge your muscles, ensuring a holistic approach to weight loss.

In this article, we’ll explore five effective full-body workouts to lose belly fat. Each routine focuses on compound movements that engage your core and work your arms, legs, and glutes. By the end of this program, you will be well on your way to achieving a slimmer waist and a more toned body.

Workout #1: Total Body Explosion

What you need: A pair of dumbbells and a mat. This workout focuses on high-intensity movements that get your heart pumping while engaging your core.

The routine:

1. Dumbbell Thrusters – 3 sets of 12 reps
2. Push-up plank – 3 sets of 10 reps
3. Jump Squats – 3 sets of 15 reps

Instructions: Perform all exercises in a circuit. Rest 1 minute between rounds and perform 3 rounds in total.

1. Dumbbell Thrusters

1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder height.
2. Squat down until your thighs are parallel to the floor.
3. Press the dumbbells overhead as you stand until your arms are fully extended.
4. Lower the dumbbells to shoulder height as you return to the squat position.

2. Push-up board

1. Start in a high plank position with your hands directly under your shoulders.
2. Lower down to your forearms, one arm at a time, in a forearm plank.
3. Return to a high plank position, one hand at a time.
4. Repeat for designated reps, alternating which arm leads.

3. Jump squats

1. Stand with your feet shoulder-width apart.
2. Lower yourself into a squat position.
3. Jump explosively upwards and land gently in a squat position.
4. Repeat for the designated representatives, maintaining good form.

5 Best Stability Ball Workouts to Melt Belly Fat

Workout #2: Basic Cardio Challenge

What you need: No equipment is required. This bodyweight workout elevates your heart rate while strengthening your core.

The routine:

1. Burpees – 3 sets of 10 repetitions
2. Mountain climbers – 3 sets of 30 seconds
3. Bicycle Crunches – 3 sets of 15 reps per side

Instructions: Perform all exercises in a circuit. Rest 1 minute between rounds and perform 3 rounds in total.

1. Burpees

1. Start standing, then squat down and place your hands on the floor.
2. Return your feet to plank position.
3. Perform a push-up (optional).
4. Return your feet to your hands and jump explosively into the air, extending your arms overhead.

2. Mountaineers

1. Start in a high plank position with your hands under your shoulders.
2. Drive your right knee toward your chest.
3. Quickly switch legs, bringing your left knee toward your chest.
4. Continue alternating legs at a rapid pace for the indicated time.

3. Bike crunches

1. Lie on your back with your hands behind your head and your legs raised.
2. Bring your right elbow to your left knee while straightening your right leg.
3. Switch sides by bringing your left elbow toward your right knee.
4. Continue alternating sides for the designated reps.

7 Most Recommended Compound Exercises to Melt Belly Fat

Workout #3: Strength and sculpting

What you need: Dumbbells and a resistance band. This workout focuses on building strength while targeting the core.

The routine:

1. Resistance band squats – 3 sets of 15 reps
2. Dumbbell Row – 3 sets of 12 reps per arm
3. Plank Shoulder Taps – 3 sets of 10 reps per side

Instructions: Perform all exercises in a circuit. Rest 1 minute between rounds and perform 3 rounds in total.

1. Squats with resistance band

1. Stand on the band with your feet shoulder-width apart and hold the handles at shoulder height.
2. Squat down, keeping your chest up and your knees behind your toes.
3. Push through your heels to return to standing.

2. Dumbbell row

1. Stand with your feet hip-width apart, holding a dumbbell in one hand.
2. Bend at the hips, keeping your back flat.
3. Pull the dumbbell toward your hip, squeezing your shoulder blade at the top.
4. Lower the dumbbell and repeat on the opposite side.

3. Board shoulder taps

1. Start in a high plank position with your body in a straight line.
2. Tap your right shoulder with your left hand while balancing on your right hand and feet.
3. Return to the starting position and switch sides, tapping your right shoulder with your left hand.
4. Continue alternating sides for the designated reps.

RELATED: 5 bodybuilding exercises to shrink your “apron belly”6254a4d1642c605c54bf1cab17d50f1e

Workout #4: Basic HIIT Conditioning

What you need: A timer and your body weight. This high-intensity interval workout maximizes calorie burn and core engagement.

The routine:

1. High knees – 3 sets of 30 seconds
2. Russian Twists – 3 sets of 15 reps per side
3. Plank Jacks – 3 sets of 12 reps

Instructions: Perform each exercise for the designated time or repetitions. Rest 30 seconds between exercises and 1 minute between rounds. Complete 3 rounds in total.

1. High knees

1. Stand with your feet hip-width apart.
2. Run in place, pushing your knees as high as possible.
3. Pump your arms for more intensity.
4. Continue for the indicated time.

2. Russian twists and turns

1. Sit on the floor with your knees bent and lean back slightly.
2. Hold your hands together or hold a weight and twist your torso to the right.
3. Return to the center and turn to the left.
4. Continue alternating sides for the designated reps.

3. Board jacks

1. Start in a high plank position.
2. Jump your feet wide, then bring them back together.
3. Keep your body tight and your hips stable.
4. Continue for designated representatives.

7 Simple Daily Exercises to Reduce Belly Fat

Workout #5: Flexibility and tone

What you need: Dumbbells and a mat. This workout is great for building strength and definition while engaging your core.

The routine:

1. Deadlifts – 3 sets of 12 reps
2. Side Plank Leg Lifts – 3 sets of 10 reps per side
3. Glute Bridges – 3 sets of 15 reps

Instructions: Perform all exercises in a circuit. Rest 1 minute between rounds and perform 3 rounds in total.

1. Deadlifts

1. Stand with your feet hip-width apart, holding a dumbbell in each hand.
2. Hinge at the hips and lower the dumbbells toward the floor while keeping your back straight.
3. Push through your heels to return to standing, squeezing your glutes at the top.

2. Side Plank Leg Raises

1. Start in a side plank position, with your right elbow under your shoulder and your legs stacked.
2. Lift your top leg as high as possible, keeping your core engaged.
3. Lower your leg back down without placing it on the lower leg.
4. Complete all repetitions on one side before switching.

3. Glute Bridges

1. Lie on your back with your knees bent and your feet flat on the floor.
2. Lift your hips toward the ceiling, squeezing your glutes at the top.
3. Lower the back and repeat for the designated repetitions.

Subscribe to our newsletter!

Tyler Read, BSc, CPT