When it comes to burning belly fat at home, you have two main objectives--burn fat throughout your whole body and build as much muscle as possible. By building muscle, you will increase your caloric expenditure while you are sitting still. The good news is, you can perform specific exercises that will achieve both of these goals at the same time. They will also cause you to forcefully contract your abs. Remember that for any exercises to be effective, you must also follow a strict eating plan that is low in fat and high in nutrient-dense foods.
Step 1
Stand with your feet together to do burpees. Bend down, place your hands on the floor and kick your legs backward. Land on your toes, perform a push-up and kick your legs back forward. Jump in the air explosively and reach up high with your arms. Land back down and repeat 10 to 12 times.
Step 2
Execute a set of mountain climbers. Place your hands shoulders-width apart on the floor and position your feet in a staggered stance with your right foot forward. Keep your back straight and hips as low as possible while you quickly shift your feet back and forth in a running motion. Repeat for 15 to 20 repetitions.
Step 3
Crouch down low to do star jumps. Stand with your feet together, lower yourself into a deep squat and move your hands to the front of your ankles. Jump in the air while extending your arms and legs out into the shape of a star. Tuck your arms and legs back in and land with your feet together. Lower yourself right back down and repeat 10 to 12 times.
Step 4
Assume a push-up position to do alternating planks. Place your hands directly under your shoulders, your feet together behind you and fully extend your arms. Rotate your body to your left, stack your legs and extend your right arm straight in the air. Hold for a full second, rotate back to the push-up position and rotate to your other side. Alternate back and forth slowly until you've done 10 to 12 reps on each side.
Step 5
Lie on your back with your legs, shoulders and head lifted to do bicycle crunches. Place your hands on the sides of your head, bend your knees 90 degrees and level your shins to the floor. Move your right elbow and left knee toward each other while straightening your right leg. Shift directions to target your other side and continue twisting back and forth in a steady motion for 15 to 20 repetitions.
Step 6
Perform wind sprints outside your house. Jog for five minutes at a light pace to warm up, then sprint as fast as you can for 20 seconds. Jog lightly for 40 seconds and sprint again. Alternate back and forth for 30 minutes and do a light five-minute cool-down jog to finish.
Tips and Warnings
- Perform four to five sets of your strength-training exercises and do them three days a week on alternating days. Perform your wind sprints three days a week on the alternating days of your exercises.
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