Losing belly fat is a goal that many people have in common. To reduce your fat levels, you need to follow a healthy, calorie-restricted diet, and train with consistency and intensity. Unfortunately, according to the American Council on Exercise, spot reducing your belly fat is impossible, as the concept of spot reduction is a myth. However, you can still burn belly fat by training your whole body with demanding exercises. A three-times-per-week workout containing a few advanced exercises can be a great way to torch that fat.
Tabata Front Squats
The front squat is a fairly advanced exercise, which hits your quadriceps, hamstrings, glutes, core, lower back and calf muscles, and burns a high number of calories. To perform it in the Tabata style, use a light-to-moderate weight, and perform as many repetitions as you can in 20 seconds, then rest for 10 seconds, and repeat a further seven times. According to Dan John, strength coach and author of "Never Let Go," these eight rounds should be grueling, but you need to make sure that you keep your rest periods strict, and go all out in your 20-second bursts.
Full Burpees
Generally, the more muscle groups and exercise hits, the more calories you'll burn, and the quicker your rate of fat loss will be. This makes the full burpee a difficult, yet extremely beneficial exercise. Squat down and place your hands on the floor, then jump your feet back and perform a pushup. Jump your feet back in toward your arms again, then jump as high as you can -- that's one rep. Set a timer for five minutes, and perform as many reps as you can, resting only when you need to.
Chinups
You don't need to do loads of cardio, or perform exercises for a high number of repetitions to burn fat -- low rep, heavy lifting works well too. There aren't many more advanced upper body exercises than the chinup. Set yourself a target of 50 chinups, and try to perform them in as quick a time as possible. If you can't perform that many full chinups, then wrap a resistance band around the bar to assist you. By rep number 50, your back, arms, shoulders and core muscles will be fatigued. Try to beat your time in each workout.
Dragon Flags
While directly training your core muscles won't burn any more belly fat than doing other intense exercises, making your abs bigger and stronger will help to improve their appearance and definition as your body fat reduces. According to Jim Smith of Diesel Crew Strength and Conditioning, the most difficult core exercise is the dragon flag. Lie on your back on a weights bench with your hands holding the bench behind your head. Tense your core muscles, and attempt to lift your legs, hips, lower and mid-back off the bench simultaneously as high as you can. This exercise is challenging. Try to work your way up gradually to doing three sets of five reps.
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