Are you looking to improve your overall health and well-being? One of the most impactful steps you can take is to reduce excess belly fat. While aesthetics play a role, the real motivation behind trimming your waistline should be centered on improving your health. Excess belly fat has been linked to various health risks, including heart disease and type 2 diabetes. The great news is you don't need a gym to do cardio. When you get your heart rate up, you are burning calories as well as fat. This can be done with bodyweight and dumbbell exercises that can be completed at home. High Intensity Interval Training (HIIT) is particularly effective in burning subcutaneous fat which is found around the belly. The HIIT workout format can be adapted to suit all levels and is great for at home exercise.
These bodyweight and dumbbell exercises are designed not just to shed belly fat, but also to promote better health. Try any of these exercises for 30 to 60 seconds then take a rest to catch your breath for 10-60 seconds. Repeat the exercise 5-10 times for a short workout.
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Our Favorite Exercises to Lose Belly Fat at Home:
1. Vertical Jump
How to do Vertical Jump
This is a great lower body and cardio movement sure to get your heart rate going! Start standing with feet shoulder width apart. Bend at the knees and send your hips backward to touch the ground (do not allow your back to arch). Put weight in your heels and jump as high as you can into the air with arms overhead. Land gently and repeat as fast as can be controlled.
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2. Invisible Jump Rope
How to do Invisible Jump Rope
Invisible Jump Rope is a dynamic cardio exercise that mimics the movements of jumping rope without the actual rope. Begin by standing with your feet hip-width apart and your knees slightly bent, adopting a light and relaxed stance. Visualize holding an imaginary jump rope in your hands, positioning them near your hips with your elbows slightly bent. As you begin to jump, flick your wrists as if you were turning the rope, coordinating the motion with small jumps off the ground. Maintain a steady rhythm, jumping lightly on the balls of your feet while keeping your core engaged for stability. Increase the speed to increase the intensity.
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3. Jump Squat
How to do Jump Squat
Jump squats are a great way to get your heart rate up while also working your lower body. Lower into a seated position and jump back up as high as you can. Lower your arms as you jump up and bring them back towards your chest as you lower. Keep your back straight and don't let your knees go past your toes as you squat.
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4. Squat Press
How to do Squat Press
Squat Press is a low impact compound movement that targets multiple muscle groups while enhancing cardiovascular endurance and it's a one of our favorite HIIT exercises. To perform a Squat Press, begin by standing with your feet shoulder-width apart with weights hanging at your sides. Lower yourself into a squat position by bending your knees and pushing your hips backward and your chest proud. Keep the weight centered on your heels to ensure balance and stability. As you ascend from the squat, simultaneously press the weights upward from shoulder level until your arms are fully extended overhead. Engage your core muscles to stabilize your body throughout the motion. Return to the starting position by lowering the weights back to shoulder level while simultaneously descending into the squat. Repeat the movement in a controlled manner, focusing on proper form and maintaining a steady pace. The Squat Press effectively strengthens your lower body and upper body muscles while also providing a cardiovascular challenge.
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5. Burpee
How to do a Burpee
The infamous burpee! Hate 'em or love 'em, they make for great cardio & are a full body strength movement that can be done any time any place. Start in push up position and lower to the ground - it isn't necessary to do a full push up here. Straighten arms to return to push up position, and hop your feet to the outsides of your hands. Make sure knees are in line with ankles. Jump into the air, shooting hands up overhead. Return hands to the ground and hop feet back into push up position. Repeat as quickly as can be controlled.
6. Jumping Jack Plank
How to do Jumping Jack Plank
Level up the plank and add some cardio with the Jumping Jack Plank. Get into plank position with a neutral back and shoulders and elbows aligned. While keeping your core tight, jump feet outward and inward at a steady pace without allowing your lower back to dip to the ground.
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7. Mountain Climber
How to do Mountain Climber
The Mountain Climber is a challenging but effective cardio movement that can be modified for all levels. Start in standing plank position with wrists in line with elbows and a neutral back. Alternate bringing your knees into your chest in a running motion. Focus on keeping your hips parallel to the mat, making sure not to rock side-to-side as you pedal your legs back and forth. To decrease intensity and make this a beginner movement, slow the movement down by stepping forward with each foot one at a time.
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8. Ice Skater
How to do Ice Skater
The Ice Skater is a great movement for all levels that challenges the lower body and core. Starting at one end of the mat, use the outside leg to jump laterally to the other side of the mat. Intensify this movement by crouching closer to the ground, or going farther with each jump.
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9. High Knees
How to do High Knees
This cardio movement will have you sweating in no time. Jog in place bringing your knees as close to your chest as possible. The more often you practice this movement, the higher you'll be able to get your knees! This movement is a great warm up for HIITers of all levels.
10. Frog Jump
How to do Frog Jump
Start in full plank position with hands and feet shoulder width apart, a neutral back and wrists aligned with shoulders. Hop your feet to either sides of your hands, then back into plank position in a fluid, controlled motion. It's ok to wait a second before hopping forward again. While performing this movement, take extra caution to keep your hips and back from dipping toward the ground.
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