Many of my clients focus exclusively on crunches and abdominal exercises to burn belly fat, but that is only part of the solution. For real fat loss, especially around the midsection, it’s important to engage large muscle groups that require more energy and burn more calories. That’s why I’ve compiled the five best lower body workouts to lose belly fat, so all you have to do is lace up your sneakers and get going.
Your lower body—the glutes, quads, hamstrings, and calves—holds some of the largest muscles, making it a powerful tool for boosting your metabolism and kick-starting fat burning. Exercising these muscles not only builds strength; it helps burn calories and remove fat everywhere, including around the belly.
Lower body workouts are a game changer for people aiming to lose weight and get lean. Every time you train these large muscle groups, your body works harder to recover, keeping your metabolism elevated even after you’re done with your workout. Plus, lower-body exercises naturally engage your core, meaning every squat, lunge, and jump targets your midsection, reinforcing and strengthening the area you’re working to tone. By adding the right lower body exercises to your routine, you’ll build muscle, burn calories, and improve your balance, stability, and posture.
These five lower body workouts are tailored to maximize calorie burn, engage your core and strengthen your entire lower half. Whether you are a beginner or have some training experience, each workout is designed to be effective and efficient. Each circuit contains three targeted exercises that, when performed back-to-back, challenge your endurance, build muscle and help you lose belly fat.
Try these routines, and you’ll soon notice improvements in your strength and energy levels and achieve a slimmer, more defined midsection. Let’s dive into the top five lower body workouts to lose belly fat.
Workout #1: Lower Body Burner
What you need: Just your body weight! This workout is perfect for building strength while burning calories.
The routine:
- Squat Jumps – 3 sets of 15 reps
- Reverse Lunges – 3 sets of 12 reps per leg
- High knees – 3 sets of 30 seconds
Directions: Do all exercises in one round, resting 30 seconds between rounds. Perform 3 rounds.
1. Squat Jumps
- Builds explosive lower body strength and engages your core, which helps burn calories.
- Stand with your feet shoulder-width apart.
- Lower into a squat, keeping your chest up and your back straight.
- Jump explosively and reach for the ceiling.
- Land softly and immediately return to the squat.
2. Reverse outcome
This move strengthens the glutes, quads and hamstrings while challenging your balance and stability.
- Stand with your feet together.
- Step back with your right foot, lowering into a lunge until both knees are bent at 90 degrees.
- Push through your left heel to return to the starting position.
- Repeat on left leg, alternating sides.
3. High knees
High knees get your heart rate up quickly and engage the core, making it a great fat-burning move.
- Stand with your feet hip-width apart.
- Run in place and drive your knees up as high as possible towards your chest.
- Pump your arms for extra intensity.
Workout #2: Glute and Thigh Shredder
What you need: A resistance band (optional). This workout targets the glutes and thighs to help increase your calorie burn.
The routine:
- Glute Bridges – 3 sets of 20 reps
- Curtsy Lunges – 3 sets of 12 reps per leg
- Lateral Leg Raises – 3 sets of 15 reps per leg
Directions: Do all exercises in one round with 30 seconds rest between rounds. Perform 3 rounds.
1. Glute Bridges
The glute bridge strengthens the glutes and hamstrings while engaging the core, helping to reduce fat overall.
- Lie on your back with your knees bent and your feet flat on the ground.
- Lift your hips toward the ceiling, squeezing your glutes at the top.
- Lower back and repeat.
2. Curtsy Lunges
This exercise targets the glutes and inner thighs, helping to tone the lower body and improve stability.
- Stand with your feet shoulder-width apart.
- Step the right leg back and across the body, lowering into a lunge.
- Push through your front heel to return to the starting position.
- Repeat on left side, alternating sides.
3. Lateral leg raises
Lateral leg raises are great for toning the outer thighs and glutes, which supports overall lower body strength.
- Stand with your feet together.
- Lift your right leg out to the side, keeping it straight and engaging your core.
- Lower back and repeat on the left side.
Workout #3: Thigh Sculpting
What you need: Just your body! This workout focuses on sculpting the thighs and building core stability.
The routine:
- Sumo Squats – 3 sets of 15 reps
- Step-Ups (on a chair or bench) – 3 sets of 12 reps per leg
- Calf Raises – 3 sets of 20 reps
Directions: Do all exercises in one round with 30 seconds rest between rounds. Perform 3 rounds.
1. Sumo Squats
Sumo squats target the inner thighs, glutes and core, providing a complete lower body workout.
- Stand with feet wider than shoulder width, toes pointed.
- Lower into a squat, keeping your chest up and your back straight.
- Push through your heels to return to the starting position.
2. Step-ups
Step-ups build leg and glute strength while raising your heart rate and helping burn belly fat.
- Stand in front of a sturdy bench or chair.
- Step onto bench with right foot, push through heel to lift body up.
- Lower back and repeat on left side, alternating sides.
3. Calf raises
Calf raises strengthen the calves, improve lower body stability and endurance.
- Stand with your feet hip-width apart.
- Rise to your feet and squeeze your calves at the top.
- Lower back and repeat.
Workout #4: Core and Lower Body Circuit
What you need: No equipment required, just your body weight! This workout targets the core and legs for a full-body fat burn.
The routine:
- Mountain Climber – 3 sets of 30 seconds
- Bulgarian Split Squats – 3 sets of 12 reps per leg
- Side Lunges – 3 sets of 15 reps per leg
Directions: Complete each exercise in one round, resting 30 seconds between rounds. Perform 3 rounds.
1. Mountain climbers
Mountain climbers are a core cardio workout that increases heart rate and burns calories.
- Start in a high plank position.
- Drive your right knee toward your chest, then quickly switch legs.
- Continue alternating as quickly as possible.
2. Bulgarian Split Squats
This exercise targets the glutes and quads, improves balance and strengthens the core.
- Stand a few meters in front of a bench, place your left foot on top of the bench.
- Lower into a lunge until your right thigh is parallel to the ground.
- Push through your right heel to return to standing.
- Do all repetitions on one side before switching.
3. Side lunge
Side lunges strengthen the glutes, quads and inner thighs, helping to improve flexibility and core stability.
- Stand with your feet together.
- Step out to the right, lowering into a side lunge while keeping your left leg straight.
- Push through your right heel to return to standing.
- Repeat on left side, alternating sides.
Workout #5: Power Leg Circuit
What you need: Just your body! This powerful lower body workout will help you build muscle and burn fat.
The routine:
- Jumping Lunges – 3 sets of 12 reps per leg
- Wall Sit – 3 sets of 30 seconds
- Donkey Kicks – 3 sets of 15 reps per leg
Directions: Do all exercises in one round, resting 30 seconds between rounds. Perform 3 rounds.
1. Jumping Lunges
This plyometric move targets the glutes, quads and calves, burning calories and building explosive strength.
- Start in lunge position with right foot forward.
- Jump up, switch legs in the air and land in a lunge with the left foot forward.
- Continue alternating for desired reps.
2. Wall seat
Wall sits build endurance in the quads and glutes, help tone and strengthen the lower body.
- Lean against a wall with your feet hip-width apart.
- Lower down until your knees are at 90 degrees as if you were sitting in a chair.
- Hold the position for the specified time.
3. Donkey Kicks
This exercise isolates the glutes and core, which helps build strength and stability.
- Start on all fours, with your knees under your hips and your hands under your shoulders.
- Lift your right leg, keeping your knee bent, until your foot is parallel to the ceiling.
- Lower back down.
- Repeat for desired reps before switching sides.
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