If your goal is fat loss around the midsection, pick exercises that train large muscle groups, elevate heart rate, and allow progression over time. This list gives you the highest-return moves for home workouts.
The 5 Best Exercises
- Bodyweight Squat to Press: 3 sets of 10 to 15 reps
- Reverse Lunge: 3 sets of 8 to 12 reps per side
- Mountain Climbers: 3 rounds of 30 to 45 seconds
- Plank with Shoulder Taps: 3 sets of 20 to 30 taps
- Glute Bridge March: 3 sets of 10 to 14 reps per side
How to Structure the Session
- Warm-up: 5 to 7 minutes (brisk march + dynamic mobility)
- Main circuit: 3 rounds of all 5 exercises
- Rest: 60 to 90 seconds between rounds
- Cool-down: 3 to 5 minutes easy walk and breathing
Progression Plan (4 Weeks)
| Week | Progression Target | Notes |
|---|---|---|
| Week 1 | Learn form | Stop 2 reps before failure |
| Week 2 | Add 2 to 3 reps per set | Keep clean tempo |
| Week 3 | Add 1 extra round | Control rest periods |
| Week 4 | Harder variation or load | Keep movement quality high |
Nutrition to Support These Workouts
Exercise alone is not enough for fast stomach fat reduction. Pair this plan with a mild calorie deficit and adequate protein. Use our calorie calculator and BMR calculator for precise targets.
Frequently Asked Questions
Should I add crunches every day?
Core exercises are useful, but full-body training creates better fat-loss outcomes than ab-only routines.
How soon can I see belly changes?
Many people notice waist changes in 4 to 6 weeks with consistent training and calorie control.
Can I do this with knee pain?
Use lower-impact versions and consult a qualified clinician if pain is persistent.
