7 Most Effective Compound Movements for Reducing Belly Fat
When it comes to losing belly fat, you need to focus on compound exercises that hit multiple muscle groups and use enough resistance to challenge your muscles, rev up your metabolism, and kick your body into its fat-burning gear. To help you with your workout routine, we’ve rounded up the seven best compound exercises to lose belly fat and get your midsection in shape.
The benefits of compound exercises for fat burning include increasing the number of calories you burn, which helps you maintain the daily calorie deficit needed for fat burning. Additionally, you will see improved definition due to the muscle growth you get from these exercises.
Perform the routine below for three sets of 10 to 15 repetitions. You can also complete it as a circuit with 30 seconds of work, 30 seconds of rest per exercise, completing three to five rounds in total.
Now let’s explore how to perform the seven best compound exercises to lose belly fat and sculpt a lean, mean midsection.
Jump Squats

Jump squats work the large muscles of the lower body. The explosive jump increases the demand on the exercise compared to air squats. If jumping is too difficult for you, perform squats without the jump.
Here’s how to do it:
- Stand with your feet hip-width apart.
- Squat about halfway while keeping your spine tense and neutral.
- Quickly explode through both feet and jump up and clear the floor.
- Absorb the landing with a half squat and immediately jump into the next repetition.
- Repeat for the target repetitions.
Push-ups

Pushups hit your chest, shoulders, triceps and core, giving your workout a calorie-burning, muscle-building boost.
Here’s how to do it:
- Begin in plank position, arms placed under shoulders.
- Take a deep breath, tense your core and keep your spine neutral.
- Bend your elbows to lower your chest toward the floor.
- As your chest reaches the floor, push through both hands to return to the top.
- Repeat for the target repetitions.
Outcome jump

Lunges are great for hitting your glutes and quads.
Here’s how to do it:
- Stand with your feet hip-width apart.
- Step forward with your right leg.
- Lower your back knee toward the ground about ⅓ of the way toward the ground.
- Quickly drive through your front foot and jump up, keeping your right foot forward.
- Land in the same position, absorbing the force by lowering the back knee and bending the front leg.
- Immediately go into the next repetition.
- Repeat on both sides for target reps.
Burpees

Burpees are a full body metabolic blaster exercise, perfect for circuits, calorie burning, explosiveness and general fitness.
Here’s how to do it:
- Stand with your feet shoulder-width apart.
- Quickly kick your legs back and release into plank position.
- Upon landing, bounce back into a crouched position.
- Quickly jump up and reach overhead.
- Absorb the landing with a quarter squat and then release for the next rep.
- Repeat for the target repetitions.
Pull-ups with parallel grips
Parallel pull-ups are great for building a strong upper body and arms while burning calories and building muscle. You need parallel folding handles.
Here’s how to do it:
- Hands on the pullup bars, grip the bars with palms facing each other.
- Pull your body up and aim to reach your chest to the bar.
- Lower all the way down.
- Repeat for the target repetitions.
Call/TRX row

TRX rows are great for building your back and biceps while training core stability.
Here’s how to do it:
- Hold the TRX handles in each hand, facing up, with your hips off the ground.
- Row your body up until the handles are next to your chest.
- Lower to the starting position.
- Repeat for the target repetitions.
Mountain climber

Mountain climbers are an explosive core exercise that hits your abs, hip flexors and arms.
Here’s how to do it:
- Start in a pushup position.
- Bring one knee to your chest, keeping the toes of that foot floating one inch above the floor.
- Explosively switch your feet and place the front foot behind you as the planted foot.
- Repeat for the target repetitions.
Tyler Read, BSc, CPT
Tyler Read is a personal trainer and has been involved in health and fitness for the past 15 years. Read more about Tyler