Video Exercise To Lose Weight Fast At Home

If you and your doctor agree that your health is in good shape, there’s certainly no need to do anything differently. But, if you have excess weight around your midsection that you’d rather not be there, you may prioritize the best exercises to lose belly fat. Just know this: Contrary to popular belief, hundreds of daily stomach-firing crunches—or in technical terms, spot reduction workouts—won’t get you to your six-pack goal any faster than a well-rounded regimen will.

“Spot reduction isn’t a viable approach to losing belly fat, ” explains fitness trainer and nutrition expert Corey Phelps, creator of the Cultivate by Corey Fitness Program. “But there are some great core-focused exercises that will torch fat all over the body, resulting in a strong and more chiseled core.” Research confirms this—a study published in

Meet the experts: Corey Phelps is a fitness trainer, nutrition expert, and creator of the Cultivate by Corey Fitness Program; Jillian Michaels is a celebrity trainer and nutrition expert; Albert Matheny, R.D., C.S.C.S., co-founder of SoHo Strength Lab; Ramona Braganza is a celebrity trainer; Chris DiVecchio is a trainer and founder of Premier Body & Mind; Adam Sanford, New York City-based personal trainer and founder of Adam Sanford Fitness; Tyler Spraul, C.S.C.S., is a certified strength and conditioning specialist and the head trainer at Exercise.com; Jill Penfold, is a Los Angeles-based personal trainer.

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Instead of limiting your focus to one area, celebrity trainer and nutrition expert Jillian Michaels recommends doing exercises that combine cardio, strength, and core work to ultimately help you reduce body fat. “I’m a big fan of exercises that are core-focused, but work multiple muscle groups simultaneously with a HIIT component for added calorie burn, ” she says.

Of course, it’s worth noting that exercise is only one component of weight loss—what you eat plays a role, too. Eating healthy, vitamin-rich foods and a balanced diet play a big role in overall fitness and helping you reach your goals, although it’s best to consult your doctor before making any drastic changes to your lifestyle.

But if you have a healthy eating plan in place and you want to work toward weight-loss goals through working out, personal trainers say these are the best exercises to lose belly fat.

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Belly fat is simply fat around your midsection, says Albert Matheny, R.D., C.S.C.S., co-founder of SoHo Strength Lab. “It’s not necessarily different in any kind of unique way from other types of fat, ” he says. Most people gain belly fat as their overall body fat percentage increases, Matheny says. “There are some genetic differences in terms of where people gain fat, ” he says.

However, Matheny points out that drinking a lot of alcohol and eating a diet high in carbohydrates may lead to more belly fat than other things you take in. The big concern with belly fat is its link to serious health conditions. People with higher amounts of belly fat are at higher risk of heart disease and high blood pressure compared to those with less fat in that area.

Matheny says there’s “a lot of misinformation about this online.” Fat loss ultimately comes down to burning more calories than you take in, he explains. And, again, he stresses that you can’t pick and choose where you lose weight. “It comes down your overall body fat percentage—your body will holistically lose weight all over, ” Matheny says. “Unfortunately, the belly is often the last area where you’ll lose fat.”

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To boost fat loss, Matheny recommends being mindful of the calories you’re taking in, while also being aware of how much you burn off. The National Institutes of Health (NIH) has a handy body weight planner that can help you figure out what number of daily calories you should aim for if you have a goal weight in mind.

Once you have a general idea, Matheny suggests tracking what you’re eating, as well as doing exercises that burn plenty of calories, engage large muscle groups, and will help you to create a calorie deficit.

Once you can do that, you should start to lose weight all over—including your belly, he says. Read on for exercises to help in your journey.

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This exercise works your core, as well as your chest, shoulders, lats, triceps and quads, explains Michaels. Because burpees involve explosive plyometric movement, they’ll get your heart pumping too.

How to do burpees: Stand with your feet shoulder-distance apart and send your hips back as you lower your body toward the ground in a low squat. Then, place your hands right outside of your feet and hop your feet back, allowing your chest to touch the floor. Push your hands against the floor to lift your body up into a plank and then jump your feet just outside of your hands. With your weight in your heels, jump explosively into the air with your arms overhead.

Reps: Matheny recommends doing 10 to 15 reps, although you can go up to 20 if you’re a seasoned burpeer. “You should never do more than 20 burpees in a row—your form will suffer, ” he says. He suggest doing two to three sets of this.

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Like burpees, Michaels is a fan of this moving plank exercise because it works your core, in addition to a slew of other body muscles.

How to do mountain climbers: Get into a high-plank position with your wrists directly under your shoulders. Keep your core tight, drawing your belly button in toward your spine. Drive your right knee toward your chest and then bring it back to plank. Then, drive your left knee toward your chest and bring it back. Continue to alternate sides.

Reps: These are usually time-based, although you can aim for a set number of reps. Matheny recommends doing 30 second reps on average, or 30 mountain climbers per side.

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The Turkish get-up is a 200-year-old total-body exercise that involves using a kettlebell, and it’s a favorite of celebrity trainer Ramona Braganza. While it is slightly complicated, she says that the total-body conditioning move is seriously effective.

How to do a Turkish get-up: Holding one kettlebell by the handle with both hands, lie on your side in a fetal position. Roll onto your back and press the kettlebell up toward the ceiling with both hands until the weight is stable on one loaded side. Release your free arm and free leg to a 45-degree angle with your palm facing down. Slide the heel of the loaded side closer to your butt to firmly grip the floor.

Pushing through the foot on the floor, punch the kettlebell up with the loaded arm and roll onto your free forearm. Don’t shrug your shoulder toward your ear with the supporting side. Be sure to keep your chest wide open. Straighten the elbow on the ground and lift yourself up to a seated position. Weave your front leg through to the back. To protect your knees, your shin on the back leg should be perpendicular to your shin on the front leg.

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Perfectly align your arms: wrist over elbow, shoulder over elbow over wrist. Raise your torso to make your upper body erect. Swivel your back knee so that your back shin is parallel with your front shin. Get a grip on the floor with your back toes, then take a deep breath, and stand up.

Reps: Because these are technical, Matheny says you shouldn’t rush through them and that you want to focus on form. “Do no more than 10 reps on each side, ” he says.

Phelps suggests adding a medicine ball to your burpee to increase the intensity of the exercise and boost your metabolism—all while building core muscle.

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How to do medicine ball burpees: Standing with your feet shoulder-distance apart, hold a medicine ball with both hands. Extend the ball up overhead, then slam the ball down on the ground as hard as you can, hinging over and sitting your butt back as you slam. As you hinge over, bend your knees. Place your hands on the ground outside of your feet and jump back into a high-plank position. Keep your body in a straight line. Then, jump your feet back towards the outsides of your hands so that you are squatting. Pick up the ball and press it overhead, extending your body and standing tall.

The sprawl is basically a burpee on steroids—a full body exercise that works as many muscles as possible and burns calories while shaping and toning upper- and lower-body, especially your abs. “It takes the traditional burpee to the next level by having you touch your chest to the ground, then push-up to plank as you continue the move, ” explains Braganza.

How to do a sprawl: Standing with your feet shoulder-distance apart, squat down and place your hands on the ground. Jump your feet back to a plank and lower your body to touch the ground. Push yourself up to a plank and then jump your feet outside of your hands into a squat. Stand back up. That’s one rep. “If you want to burn even more calories, add a jump between each sprawl, ” Braganza adds.

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Reps: Sprawls can