This workout will help you lose belly fat fast at home without the need for any equipment and you can do it in just 30 minutes!
This workout has been designed to help you lose your belly fat as quickly as possible. We aim to do that by giving you a 30-minute no-nonsense, high-energy workout that will increase your metabolism for up to 72 hours post-workout through what is commonly termed, the afterburn effect, more scientifically known as EPOC, Excess Post-Exercise Oxygen Consumption.
In short, this is an intense at-home workout that will help you burn more calories and more importantly help you to burn more belly fat.
How will you achieve the afterburn effect? Through high-intensity interval training aka HIIT, that’s how.
If you are new to HIIT weekly, then you should know we love high-intensity interval training. It’s the best form of all-around exercise for fitness and weight loss.
To do this workout you don’t need any equipment at all, of course, if you do have equipment then you may like this Sweaty 20-minute Workout.
We suggest starting with this beginner’s workout if you are new to HIIT it’s slightly easier but will still be very effective at helping you achieve that afterburn effect we are looking for.
What Makes HIIT So Effective
High-intensity interval training allows you to get a lot of work/ exercises done in a condensed amount of time.
It elevates your heart rate and keeps it high for the full 30 minutes so isn’t for the faint-hearted. HIIT is tough.
Doing HIIT workouts force your body to change and change fast. Be that in terms of your fitness levels or to force your body to start shredding fat.
As you can see, to lose belly fat, HIIT is a great option.
In today’s workout, we use no equipment. Just you and your own bodyweight to create a cardio HIIT which is great if you are limited for time.
We love this workout because it doesn’t matter if you just have 10 minutes, 20 or 30 minutes. It’s a tough workout that can be done at all these time scales, as you will soon understand.
So if you have 10 minutes to spare, you’ll do just one round. And then two rounds for 20 minutes and three for 30 minutes.
We hope you can squeeze in the full 30-minute session as you’ll benefit the most from the longer duration and burn even more belly fat! Where time equals greater calories burnt.
Although we have created this workout so you can jump in and get going, some of us need a longer warm-up. If this is you then complete the warm-up below.
The Workout – 30-Minute Workout To Lose Belly Fat Fast At Home
This is a bodyweight, no equipment workout so you just need some space and are ready to go.
If you need to modify the workout you may want a step for the floor exercises to make them slightly easier.
The workout is an eight-station circuit where you will work from exercise one through to exercise eight doing the times stated by the intensity levels below.
- Level 1 = 30 seconds on 30 seconds off
- Level 2 = 45 seconds on 15 seconds off
- Level 3 = 60 seconds on 0 rest
- High Knees
- Squat Jumps
- Plank Jump Outs
- Mountain Climbers
Rest for two minutes after each round.
For a 10-minute workout you’ll complete one round, for a 20-minute workout complete two rounds, and for the best workout do three rounds for 30 minutes.
Here are the exercises, in order, that we have used in our 30-minute belly fat workout routine.
Get hot, get sweaty and burn a load of calories doing this workout.
Do this workout in combination with other workouts or stand-alone at least three times a week to start burning belly fat for good.