5 Effective Full Body Workouts for Burning Belly Fat

As a trainer, I know that getting a slimmer stomach involves more than just crunches and sit-ups. Full-body training that engages multiple muscle groups burns calories and increases overall strength and endurance. By incorporating compound movements that target your core, you can maximize fat loss while sculpting a toned physique. I’ve rounded up five of the best full-body workouts to lose belly fat. They are designed to be efficient, effective and easy to follow, making them perfect for anyone looking to lose weight.

It is important to remember that consistency is key. You won’t see results overnight, but with commitment to these full-body workouts and a well-balanced diet, you’ll begin to notice changes in your body composition. Mixing up your workouts will also keep your routine fresh and help prevent plateaus, which can hinder your progress. Each workout includes elements that raise your heart rate and challenge your muscles, ensuring a comprehensive weight loss strategy.

In this article, we will explore five effective full body workouts to lose belly fat. Each routine focuses on compound movements that engage your core and work your arms, legs and glutes. By the end of this program, you will be well on your way to achieving a slimmer waist and a more toned body.

Workout #1: Total-Body Blast

What you need: A pair of dumbbells and a mat. This workout focuses on high-intensity movements that get your heart pumping while engaging your core.

The routine:

1. Dumbbell propellers – 3 sets of 12 reps
2. Plank to Push-Up – 3 sets of 10 reps
3. Jump Squats – 3 sets of 15 reps

Directions: Perform all exercises in one circuit. Rest for 1 minute between rounds and complete 3 rounds total.

1. Dumbbell propeller

1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder height.
2. Squat down until your thighs are parallel to the ground.
3. Press the dumbbells overhead as you rise until your arms are fully extended.
4. Lower the dumbbells back to shoulder height as you return to the squat.

2. Plank to Pushup

1. Start in a high plank position with your hands directly under your shoulders.
2. Lower to forearms, one arm at a time, in a forearm plank.
3. Press back up to the high plank position, one hand at a time.
4. Repeat for the indicated reps, alternating which arm leads.

3. Jump Squats

1. Stand with your feet shoulder-width apart.
2. Lower into a squat position.
3. Jump explosively upwards and land softly back into a squat.
4. Repeat for the designated reps, maintaining good form.

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Workout #2: Cardio Core Challenge

What you need: No equipment required. This bodyweight workout raises your heart rate while strengthening your core.

The routine:

1. Burpees – 3 sets of 10 reps
2. Mountain Climber – 3 sets of 30 seconds
3. Bicycle Crunches – 3 sets of 15 reps per side

Directions: Perform all exercises in one circuit. Rest for 1 minute between rounds and complete 3 rounds total.

1. Burpees

1. Start standing, then drop into a squat and place your hands on the floor.
2. Kick your feet back into plank position.
3. Perform a pushup (optional).
4. Jump your feet back toward your hands and jump explosively into the air, extending your arms overhead.

2. Mountain climbers

1. Start in a high plank position with your hands under your shoulders.
2. Drive your right knee toward your chest.
3. Quickly switch legs and bring your left knee to your chest.
4. Continue alternating legs at a brisk pace for the time indicated.

3. Bicycle Crunches

1. Lie on your back with your hands behind your head and your legs lifted.
2. Bring the right elbow to the left knee while straightening the right leg.
3. Switch sides, bring your left elbow to your right knee.
4. Continue alternating sides for the designated reps.

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Workout #3: Strengthen and sculpt

What you need: Dumbbells and a resistance band. This workout focuses on building strength while focusing on the core.

The routine:

1. Resistance Band Squats – 3 sets of 15 reps
2. Dumbbell row – 3 sets of 12 reps per arm
3. Plank crunches – 3 sets of 10 reps per side

Directions: Perform all exercises in one circuit. Rest for 1 minute between rounds and complete 3 rounds total.

1. Resistance Band Squats

1. Stand on the band with your feet shoulder-width apart and hold the handles at shoulder height.
2. Squat down, keeping your chest up and knees behind your toes.
3. Push through your heels to return to standing.

2. Dumbbell row

1. Stand with your feet hip-width apart, holding a dumbbell in one hand.
2. Bend at the hips, keep your back flat.
3. Pull the dumbbell towards the hip and squeeze the shoulder blade together at the top.
4. Lower the dumbbell and repeat on the opposite side.

3. Flat shaft cranes

1. Start in a high plank position with your body in a straight line.
2. Tap the right shoulder with the left hand while balancing on the right hand and feet.
3. Return to the starting position and switch sides, tapping your right shoulder with your left hand.
4. Continue alternating sides for the designated reps.

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Workout #4: HIIT Core Conditioning

What you need: A timer and your body weight. This high-intensity interval training maximizes calorie burn and core engagement.

The routine:

1. High knees – 3 sets of 30 seconds
2. Russian Twists – 3 sets of 15 reps per side
3. Plank Jacks – 3 sets of 12 reps

Directions: Perform each exercise for the specified time or reps. Rest for 30 seconds between exercises and 1 minute between rounds. Complete 3 rounds total.

1. High knees

1. Stand with your feet hip-width apart.
2. Run in place, driving your knees as high as possible.
3. Pump your arms for extra intensity.
4. Continue for the specified time.

2. Russian Twists

1. Sit on the floor with your knees bent and lean back slightly.
2. Hold your hands together or hold a weight and twist your torso to the right.
3. Go back to the center and turn left.
4. Continue alternating sides for the designated reps.

3. Plank jacket

1. Start in a high plank position.
2. Jump your feet out wide and then jump them back together.
3. Keep your core tight and your hips stable.
4. Continue for the designated reps.

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Workout #5: Flex and tone

What you need: Dumbbells and a mat. This workout is great for building strength and definition while engaging your core.

The routine:

1. Deadlifts – 3 sets of 12 reps
2. Side Plank Leg Raise – 3 sets of 10 reps per side
3. Glute Bridges – 3 sets of 15 reps

Directions: Perform all exercises in one circuit. Rest for 1 minute between rounds and complete 3 rounds total.

1. Deadlift

1. Stand with your feet hip-width apart, holding a dumbbell in each hand.
2. Hinge at the hips and lower the dumbbells to the ground while keeping your back straight.
3. Push through your heels to return to standing, squeezing your glutes at the top.

2. Side Plank Leg Raise

1. Begin in side plank position, right elbow under shoulder and legs stacked.
2. Lift your upper leg as high as possible, keeping your core engaged.
3. Lower the leg back down without resting it on the lower leg.
4. Do all repetitions on one side before switching.

3. Glute Bridges

1. Lie on your back with your knees bent and your feet flat on the floor.
2. Lift your hips toward the ceiling, squeezing your glutes at the top.
3. Lower back down and repeat for the designated reps.