Kom helped us put together a fat-burning workout that you can complete at home or at the gym. Which one is more effective is still a matter of debate — but both have a place in a workout regimen aimed at achieving optimal fat loss. Your body’s metabolism remains spiked after a high-intensity workout, and the body burns fat as a result. “Exercise at a comfortable but challenging intensity for optimal fat burning,” he says. With smart nutrition, strength training, and metabolism-focused support (like MitoLyn), your body can still adapt and burn fat effectively—even after 40. A dynamic move that tones the side muscles. Ideal for busy days when time is tight. Work on your waistline with this unique exercise. Turning and rolling over in bed might be a bit less pleasant for the next few days after this exercise. Getting exercise one to three right will support your ability to get perfect abs. To make it more challenging, add a push-up when you’re in the plank position. In one fluid motion, lower your body into a squat, place your hands on the ground in front of your feet, and jump your feet back so you land in a plank position. Then return your body to your starting position and repeat for 30 seconds of continuous jumping. Start in a standing position with your arms resting at your sides. Let’s dive into the top exercises that actually work. But the truth is, the right movements—done consistently—can help you target abdominal fat and boost overall fat burn. “Proper breathing technique (exhaling during the effort, inhaling on the return) helps engage deep core muscles while avoiding unnecessary pressure in the thoracic cavity. 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. Choose any of your favorite exercises—just make sure you alternate between exercises that work different muscle groups, which will help certain muscles recover while you work others. The Russian twist is a core exercise that improves oblique strength and definition, explains DiVecchio. When part of your regular gym routine, medicine ball slams help strengthen your core and tone your midsection. This exercise also tests your endurance, getting your heart rate up each time you pick the ball up and bring it overhead. Overhead medicine ball slams require your core muscles—including your glutes, abdominals, lower back, spinal erectors, and even your rotator cuffs—to work together to power the movement. Or, scroll to the end of the article to find some curated workouts for belly fat. Building muscle mass anywhere in the body will also increase your metabolism to help you burn fat fast even while you’re at rest. Try to do 3 complete rounds of this fat burning workout circuit. This is a great beginner fat burning workout, and it’s equally challenging for intermediate and advanced. You can blast fat with body weight exercises only, no heavy weights, machine or other equipment required. Tips to Avoid Health and Nutrition Misinformation All good fat burning workouts should include some ab work, but it’s important to know that strengthening the abdominal muscles doesn’t actually burn belly fat. Here are the body weight exercises that make up the fat burning ab workout segment for this exercise routine. Once you’ve completed this segment of the fat loss workout, take 30 seconds of rest before moving on to the fat burning core workout segment. So we’ve rounded up the best exercises and workouts that you can do at home, to target and lose belly fat. While it’s not the one thing that will torch your belly fat, it can help as part of a larger plan. Like burpees, Michaels is a fan of this moving plank exercise because it works your core in addition to a slew of other muscles. Establishing a nutritious, balanced diet is just as important as your workout routine to help with your weight loss goals. “Spot reduction isn’t a viable approach to losing belly fat,” explains Corey Phelps, fitness trainer, nutrition expert, and creator of the Cultivate by Corey Fitness Program. Ahead, find the best ab workouts to help define and strengthen your midsection. There are some great core-focused exercises that will address fat all over the body, while also strengthening and helping defined abdominals. If you’ve got a consistent fitness routine but aren’t seeing the results you want, specifically in your midsection, then you may want to consider adding workouts to lose belly fat. Tough but effective, this exercise is ideal if you’re looking to lose fat from the front of your belly. You know that your cardio sessions are crucial when it comes to burning the layer of fat sitting on top of your abdominal muscles. It can also help tone the muscles in your core (and arms), which will show more as you lose fat, Matheny says. “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. Below are the top fat burning exercises for lower body that I’ve chosen for the first segment of this routine.Work on your waistline with this unique exercise.“Unfortunately, the belly is often the last area where you’ll lose fat.”Focusing on big muscle groups is a good way to burn more calories, Matheny says.If you’re a beginner and you’ve been doing inconsistent workouts up to this point, this 15 minute routine is a great way to get yourself going again. And, again, he stresses that you can’t pick and choose where you lose weight. So if you have questions about your own health risks, consult your doctor before setting specific weight-loss goals. Your body continues to burn calories even after you leave the gym,” Spraul says. Then, rest for 30 seconds and do a different exercise for another 30 seconds. Next up, we’ll lay out a week-by-week workout plan to help you stay on track! 👉 According to Harvard Health, excess visceral fat increases the risk of cardiovascular disease, type 2 diabetes, and even certain cancers source. However, not all fat is created equal—especially the fat around your midsection. Indoor cycling on a stationary bike allows you to build up those muscles without taxing your joints. Focusing on big muscle groups is a good way to burn more calories, Matheny says. Just be sure that your technique doesn’t suffer as you increase your weight, which can lead to injury. “Lifting heavy is where you see more of an after-burn effect. Though this style of exercise tends to include jumping and other high-impact moves, which may not be recommended for all. Look at how many meters you traveled in that time.Crunches, while good for muscle tone, isolate fewer muscles and burn less fat.The goal is repeatable, controlled movements that activate the core without risking strain.”From here, turn your torso to the right, pause and squeeze your right oblique muscles, then turn your torso to the left and pause to squeeze your left oblique muscles.3–5 times per week is ideal, paired with full-body movements.“When your body tries to find control as your balance is challenged, your abs, obliques, and deep transverse abdominal muscles are activated,” he says.To make this move more challenging, you can wear a weight vest or hold a weighted ball or light dumbbells.“It’s not necessarily different in any kind of unique way from other types of fat,” he says. Crunches, while good for muscle tone, isolate fewer muscles and burn less fat. These answers are designed to clear myths, set realistic expectations, and help you take confident steps forward in your fat loss journey. 💡 Need a shortcut to boost your gut + fat-burning support? Don’t get too hung up on that, though, since fat burning also occurs as a result of higher-intensity workouts, primarily because of what happens when the workout ends. Simply put, burning fat leads to weight loss because you’ll have less fat stubbornly sticking to your body. Even if you’re doing the most effective tummy fat loss exercises, diet accounts for 70–80% of fat loss. These 7 exercises are powerful—but they work best when part of a whole-body fat loss approach. With all this in mind, here are the top five exercises to burn stubborn belly fat, along with how to perform them. Getting results with tummy fat loss exercises isn’t about intensity alone—it’s about consistency.Like burpees, Michaels is a fan of this moving plank exercise because it works your core in addition to a slew of other muscles.Are you time-efficient with your workouts?For instance, Caitlin explains, “Strength training helps preserve lean muscle (which boosts metabolic rate), while cardio supports fat burning.”“Your form will get worse over time,” Matheny says.The more you understand about tummy fat loss, the better you can tailor your plan.If You Can Do These 4 Bodyweight Workouts, Your Body Is Still YoungThen, extend your arms straight until you’re back in a plank position. For the first 3 moves in each segment, you have to do 25 seconds of work and you’ll only get to take 5 seconds of rest! Take 30 seconds of rest at the end of each segment. Take 30 complete seconds of rest, after completing each segment. She earned her master's in exercise and nutrition science at Lipscomb University. Her experience includes corporate wellness, teaching for the American College of Sports Medicine, sports nutrition, weight management, integrative medicine, oncology support, and dialysis. For many, finding effective tummy fat loss exercises feels like chasing a myth. To boost fat loss, Matheny recommends being mindful of the calories you’re taking in, while also being aware of how much you burn. The reason why HIIT is a solid choice for weight loss is because it allows you to burn more calories in a short amount of time even hours after you’ve completed your workout. If you’re looking for a complete program to help you build muscle while burning more fat, I’ve got you covered with my ATHLEAN-X programs! If you’re a beginner, do the first three exercises for 15 seconds of work followed by 15 seconds of rest. If You Can Do These 4 Bodyweight Workouts, Your Body Is Still Young Planks are true shining stars when it comes to boosting core endurance. Cable rotations are a stellar choice to build rotational strength and your obliques.6254a4d1642c605c54bf1cab17d50f1e Instead, you need to do exercises that get your heart rate up, and workouts to burn fat and build muscle at the same time. Just like with the previous segment of this home workout, there are 4 fat burning exercises in this segment. Below are the top fat burning exercises for lower body that I’ve chosen for the first segment of this routine. For the first 3 fat burning exercises in each segment you’ll do 15 seconds of work and then rest for 15 seconds. “It comes down to your overall body fat percentage—your body will holistically lose weight all over,” Matheny says. Most people gain belly fat as their overall body fat percentage increases, Matheny says. If you’re new to strength training, this 15-minute total-body workout is a great place to start. This is a fun exercise made more interesting by the use of a medicine ball. Your core is the mid-section of the body, or your trunk – and it consists of 16 different muscles. You could pick and mix from the exercises to create your own workout. Read more to achieve optimal health and body strength and never skip exercising those muscles. Reach both arms overhead, fully extending your body. Keep in mind that while a heavier ball makes each slam more difficult, it will also slow you down, preventing you from producing as much power as you might with a lighter ball. You can also pick up your pace or walk on an incline on the treadmill to increase the workout. Sometimes going back to basics is exactly what you need to start seeing and feeling a difference. Some examples of HIIT include bodyweight exercises like jumping jacks, pushups, squats jumps, and high knees. These types of short and quick bursts of cardio are what you may need to lose belly fat. Strengthening these core muscles also helps increase your metabolism, ultimately helping you to burn more calories and fat. How to do side leg lifts: When you exercise to lose belly fat, don’t just stick to conventional exercises – try something different! Pelvic rocking can be hard to master but it’s worth the time, as it’s an effective move if you want to exercise to lose belly fat. Keep reading for full instructions on how to ace the best exercises to lose belly fat. As I’m sure you could see, this is one of the best fat burning workouts for men because it is extremely challenging and effective. This is because you have to burn overall body fat to decrease your body fat percentage, and then in turn you will also lose belly fat. Exercise to lose belly fat: 25 best exercises ❌ Spot reduction beliefMany people still think you can “melt away” fat from just the stomach by doing abs daily. For a more aggressive approach, consider combining your routine with LeanBiome to support gut balance, which plays a big role in fat storage. But by aligning your food choices with your workout strategy, you’ll see results faster, feel more energized, and keep bloating at bay. Getting a handle on high blood pressure could be as simple as engaging in cardio a few times a week. Your legs include the largest muscle in the human body. When beginning an exercise program, it’s important to base your routine on facts. His programs produce “next level” achievements in muscle size, strength and performance for professional athletes and anyone looking to build a muscular athletic physique. How to do jumping jacks: Russian twists not only help burn fat but also tone your waistline and improve posture, according to the American Sports and Fitness Association Plus, according to the American College of Sports Medicine, training with a medicine ball can help you develop total body power and muscular flexibility. So, start light and power the ball into the floor using as much speed and core engagement as possible. In fact, a 2016 study reported that those who practiced yoga noticed physical changes that supported weight loss like increased muscle tone and improved metabolism. From a standing position, lift your left knee into your chest. Begin in a plank position with your wrists in line with your shoulders and your body extended in a straight line behind you. Simultaneously, swing your right arm out to about shoulder height and your left arm across your body reaching toward your right hip. With your right foot planted, cross your left leg behind you and out to your right side (almost as if you’re doing a curtsy lunge). To make this move more challenging, you can wear a weight vest or hold a weighted ball or light dumbbells. That said, below are the fat burning ab exercises that make up the core segment of this intense fat burning workout. At the end of this lower body segment, take 30 seconds of rest before moving on to the upper body segment of this fat burning bodyweight workout. For each section I will provide you with a fat burning exercises list with how to perform the rounds and rest time at the end of the section. When it comes to burning belly fat, we spoke with an expert to learn the only exercises that are worth your time to get the job done. Internal vs. External Support — What Matters More? Below is the second segment of this routine, which is an upper body fat burning workout. Shoot for 2 rounds of this body fat burning workout. Before we launch into one of the best fat burning workouts for home you’ll ever try, let me explain how it is going to work. These are the best fat burning exercises for men in my arsenal, regardless of fitness level. Any level of ability can perform these fat burning exercises at home. If you can only do a few push-ups, you’re unlikely to roll through a bunch of tricep extension push-ups on the first try. Then, drive your left knee toward your chest and bring it back. Similarly, mountain climbers test your strength and endurance. If you’ve tried rock climbing, then you know how much strength it takes to scale to the top. With your weight in your heels, jump explosively into the air with your arms overhead. In one fluid motion, lower your body into a squat, place your hands on the ground in front of your feet, and jump your feet back so you land in a plank position.Burpees work your core, as well as your chest, shoulders, lats, triceps, and quads, explains Michaels.With your right foot planted, cross your left leg behind you and out to your right side (almost as if you’re doing a curtsy lunge).When beginning an exercise program, it’s important to base your routine on facts.Keep core tight and knees slightly bent throughout this plank exercise.Any level of ability can perform these fat burning exercises at home. How to do the plank: Land on your left foot and swing your right leg behind you and out to your left side. Then jump to your left and repeat the movement on your left side. Keep your core tight and launch into an explosive jump. At the same time, thrust your arms out and over your head. ” The answer is yes—because fat loss isn’t one-size-fits-all. The more you understand about tummy fat loss, the better you can tailor your plan. No—but they can help.If your gut microbiome, liver function, or energy production is imbalanced, it can stall fat loss even with perfect habits. You’ll likely lose fat in various places before the belly even starts to shrink. Matheny says you can even do short “power bursts” of 20 seconds at a time. When you’re finished with this four-minute circuit, row a fast 500 meters and note how long it takes you. Look at how many meters you traveled in that time. He recommends planking for 30 seconds up to a minute and increasing the intensity by doing more sets or adding weight to your back. “Your form will get worse over time,” Matheny says. Stand up into squat position one leg at a time keeping knees bent. Jump your feet into split squats in a left-right-left fashion, jump laterally while still in split squat position and then reverse to split squat right-left-right, and repeat. Starting position is a split squat with left leg forward. Do the 4th burnout exercise for 30 seconds. It helps to stimulate the nerve supply between your brain and your muscles. If you only train your superficial six-pack muscles, you won’t get a flat tummy because you won’t be targeting every muscle group. Your inner thighs, glutes, shoulders and neck also support your core. On the inside of the tin can are the deeper muscles called the transversus abdominis, internal obliques and deeper back muscles. On the outside of the tin can are the superficial muscles – the rectus abdominis and external obliques. “If you don’t like how it feels, you’re less likely to do it again,” she says. Kom says the most important things are to warm up for a few minutes to help avoid injury, and then enjoy the workout. It all comes down to intensity, says Len Kravitz, PhD, a professor of exercise science at the University of New Mexico in Albuquerque. Losing tummy fat—and keeping it off—isn’t about perfection. That’s why choosing exercises that engage your core and elevate your heart rate is essential. Are you time-efficient with your workouts? “Unfortunately, the belly is often the last area where you’ll lose fat.” 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 (a.k.a. a calorie deficit). Try not to rest in between the moves — that’ll keep your heart rate up and your body burning calories and fat, Kom says. “When you get that heart pumping and keep it there, you’re going to burn more calories overall, which leads to increased fat loss,” she says. A mix of cardiovascular (aerobic) exercise and strength training is ideal for burning fat, says Cat Kom, an ACE-certified personal trainer and CEO and founder of Studio Sweat in San Diego. So what’s the difference between a fat-burning exercise and other exercises? If you’re looking to slim down, it’s a good idea to zero in on burning body fat. 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. One concern with belly fat is its link to serious health conditions. “Your legs have the biggest muscle groups, and having exercises that are multi-joint or lower body dominant are ideal,” he says. All of them come with the X-Factor Meal Plan that makes fat loss easy! If you’re a beginner and you’ve been doing inconsistent workouts up to this point, this 15 minute routine is a great way to get yourself going again. However, you can perform this ATHLEAN-X high-intensity workout 2-3 times per week, making sure to respect 2 complete rest days per week for recovery. I wouldn’t recommend doing this structured workout daily because you’ll risk overtraining, especially if you are also performing regular strength training workouts. Then return your body to your starting position and repeat for 30 seconds of continuous jumping.No—but they can help.If your gut microbiome, liver function, or energy production is imbalanced, it can stall fat loss even with perfect habits.With smart nutrition, strength training, and metabolism-focused support (like MitoLyn), your body can still adapt and burn fat effectively—even after 40.But by aligning your food choices with your workout strategy, you’ll see results faster, feel more energized, and keep bloating at bay.It helps to stimulate the nerve supply between your brain and your muscles.If you are, you ensure that every exercise you do effectively addresses your goals. Beginners will be doing 15 seconds of work and 15 seconds of rest for the first 3 exercises. For the first three exercises in each segment, you’ll do 20 seconds of work followed by 10 seconds of rest. Perform one round of the entire fat burn workout. The most effective way to lose tummy fat is a strategic blend of movement, mindset, and metabolic support. These moves target multiple muscle groups, combining strength and cardio to support overall fat reduction, not just in your midsection. You can also explore natural support tools like the LeanBiome formula which may assist with gut-balanced weight loss. All levels will do 30 seconds of the fourth exercise. Intermediate will do 20 seconds of work and 10 seconds of rest, and advanced will do 25 seconds of work and 5 seconds of rest. Then return to start by returning knees to the floor, one leg at a time. Even though you’re moving quickly, ensure you’re executing these with proper form. Whether you’re a beginner or leveling up, a well-structured weekly routine helps burn fat, build core strength, and maintain momentum. Getting results with tummy fat loss exercises isn’t about intensity alone—it’s about consistency. In this article, we’ll break down tummy fat loss exercises that require zero equipment but deliver serious results. How to Structure Your Week for Maximum Fat Burn She is also licensed as an exercise physiologist and certified in lifestyle medicine by the American College of Lifestyle Medicine. At a nonstop pace, keep alternating your knees and move your arms in a running motion, with your left arm lifting with your right leg and right arm lifting with your left leg. Be sure to keep your core engaged throughout and be careful not to let your hips sag. (Left arm should simultaneously swing out to your left side and right arm should extend toward your left hip.) Continue leaping back and forth with arms swinging in a skating motion. If you are, you ensure that every exercise you do effectively addresses your goals. “There are some genetic differences in terms of where people gain fat,” he says. “It’s not necessarily different in any kind of unique way from other types of fat,” he says. Belly fat is simply fat around your midsection, says Matheny. Push your hands against the floor to lift your body up into a plank and then jump your feet just outside of your hands. Burpees work your core, as well as your chest, shoulders, lats, triceps, and quads, explains Michaels. We get it, burpees may be tough (just notice your rapid breathing as you’re doing them), but they really do help build muscle. These moves will ignite every inch of your core and then some. Killer move for the lower abdominal muscles. Those move hits the abdominal and oblique muscles. This move targets all of the abdominal muscles! Jump your feet in and toward the left, jump back to plank and then jump your feet in and toward the right. All levels will do the fourth exercise for 30 seconds. How to boost fat loss Overworking your abs won’t burn more belly fat—in fact, it can lead to fatigue and poor form. Truth is, fat loss happens body-wide. Without proper nutrition, your body can cling to fat despite workouts. For instance, Caitlin explains, “Strength training helps preserve lean muscle (which boosts metabolic rate), while cardio supports fat burning.” This is a hard but effective exercise to lose belly fat. By using this move as a test of your fitness, as well as a great exercise move to lose belly fat, it’ll bring out your competitive streak. Whittle down your waistline and lose belly fat with this effective exercise. When it comes to tummy fat loss exercises, confusion is common. Scientific studies show that caloric deficit is the single most important factor in weight loss, including belly fat. Even the best tummy fat loss exercises won’t yield visible results without a clean, consistent nutritional base. When you see the results you’re going to get from the best fat burning exercises at home that I have to offer, you’ll be glad you made the effort! So you have just a few minutes and you’re looking for a fat burning workout at home that will get your heart rate pumping and have you breaking a sweat in no time? When people talk about tummy fat loss exercises, they’re often aiming to reduce belly fat for both aesthetic and health reasons. But, if you have excess weight around your midsection that doesn’t make you feel your best, you may prioritize the best stomach exercises to lose belly fat at home. Exercise to lose belly fat with these fun and effective at-home workouts! Getting your Om on isn’t as intense an exercise as a hilly run or lifting weights, but it can help build muscle and improve endurance, which are crucial for boosting metabolism. Simply walking for weight loss works, says Sahmura Gonzalez, a personal trainer based in NYC. Then, extend your arms straight until you’re back in a plank position. According to the Mayo Clinic, even a 500-calorie daily deficit can result in 0.5–1 kg of fat loss per week source. Exercise helps you burn calories and build core strength, but what you eat—and how you eat it—determines how visible your progress will be. Now that your body is adjusting, increase volume and reduce rest time. ✅ Rest 30–60 seconds between exercises✅ Repeat the entire circuit 2–3 times This is an elevated take on a push-up that works multiple muscle groups in your upper body, while putting a lot of weight on your triceps. This is what Matheny calls a “multi-joint movement” that gets your whole body and core involved. Keep your core tight, drawing your belly button in toward your spine. When we talk about the core, we’re talking about your deeper muscles that stabilise you in everything you do. This is a killer exercise that targets the oblique muscles! Perform a pushup and then bring your left leg across and under the body, touching the left foot on the floor next to the right side of the body. Keep core tight and knees slightly bent throughout this plank exercise. Rotate your arms and body toward the left dropping the left knee to the floor, and then rotate toward the right dropping the right knee. 5 Bodyweight Exercises That Shrink Belly Fat Faster Than Crunches When it comes to building a strong core, excellent posture is king. When you’re seeking the absolute best results, Caitlin recommends a tailored blend that considers your joint health, fitness level, and lifestyle. The goal is repeatable, controlled movements that activate the core without risking strain.” She recommends doing each exercise for 30 seconds back to back, with 30 to 60 seconds of rest in between each round. That’s when the afterburn effect (exercise scientists call it “excess postexercise oxygen consumption”) comes into play. Having a too-high percentage of body fat can lead to obesity, which comes with an increased risk of heart disease, diabetes, high blood pressure, and some types of cancer, according to Mayo Clinic. 3–5 times per week is ideal, paired with full-body movements. Alternate between core-focused days, cardio burn days, and active recovery to avoid overtraining while still keeping your metabolism high. Shoot for 2 rounds of this body fat burning workout.For each section I will provide you with a fat burning exercises list with how to perform the rounds and rest time at the end of the section.While it’s not the one thing that will torch your belly fat, it can help as part of a larger plan.Losing tummy fat—and keeping it off—isn’t about perfection.These types of short and quick bursts of cardio are what you may need to lose belly fat.Try not to rest in between the moves — that’ll keep your heart rate up and your body burning calories and fat, Kom says. With your feet shoulder-width apart, lower your body into a squat position (back and upper body stay lifted, and hips and butt lower down to the ground as if you’re sitting in an imaginary chair). Do one round for a quick fat-blasting break if you’re short on time, or as many rounds as you can fit into 15 to 30 minutes to reap the most benefit, she says. The long-held idea is that by exercising at a lower than maximum effort, you’ll encourage your body to burn fat calories for energy, according to the American Council on Exercise (ACE). Pushup again and then touch your left hand to your right toe. Perform a pushup, then reach back to touch your right hand to your left toe. Return to starting position, pushup again and repeat with the right leg. Return to center and squat, then squat jump up rotating your body toward the right, and then return to the start. Everyone will do the 4th exercise for 30 seconds. Intermediate will be doing them for 20 seconds of work and 10 seconds of rest, and advanced will do 25 seconds of work followed by 5 seconds of rest. After completing each segment, take 30 seconds of rest. You’ll do the 4th high-intensity exercise for 30 seconds. Belly fat isn’t just a cosmetic concern; it’s also linked to health risks like heart disease and insulin resistance. Struggling to slim down that stubborn belly? Interval cardio is a very productive method to torch visceral fat. Hold the plank for 30 to 45 seconds, increasing the time as you get stronger. That’s why he recommends doing 10 to 12 reps at a time, aiming for two to three sets. Hold a medicine ball with your hands at chest height. Go above and beyond by adding a medicine ball or plate. This move requires rotating your torso from side to side while holding a sit-up position with your feet off the ground. “If you don’t like how it feels, you’re less likely to do it again,” she says.Struggling to slim down that stubborn belly?If you’re new to strength training, this 15-minute total-body workout is a great place to start.When you exercise to lose belly fat, don’t just stick to conventional exercises – try something different!Push your hands against the floor to lift your body up into a plank and then jump your feet just outside of your hands.It can also help tone the muscles in your core (and arms), which will show more as you lose fat, Matheny says.You’ll do the 4th high-intensity exercise for 30 seconds.Just because you may not have access to open water doesn’t mean you can’t weave this fat-blasting cardio workout into your gym routine. (Don’t get off the rowing machine or even let go of the handle when you rest, says Penfold.) Repeat this eight times, trying to beat your distance each time. Just because you may not have access to open water doesn’t mean you can’t weave this fat-blasting cardio workout into your gym routine. “When your body tries to find control as your balance is challenged, your abs, obliques, and deep transverse abdominal muscles are activated,” he says. But it’s still important to work those abs even as you’re trying to shed fat, says New York City-based personal trainer Adam Sanford, founder of Adam Sanford Fitness. From here, turn your torso to the right, pause and squeeze your right oblique muscles, then turn your torso to the left and pause to squeeze your left oblique muscles.