11 Fat Burning Workouts That Bust Belly Fat and Boost Metabolism

11 Fat Burning Workouts That Bust Belly Fat and Boost Metabolism

Here are 11 fat burning workouts that bust belly fat and boost metabolism.  Throughout the month of January, I ran a little campaign called 30 Days of Resolutions. Every day I posted a new healthy challenge on my Facebook page. About half were exercise-related, with 11 of them being workouts. The other half were diet and nutrition-related.

Traci Danielson Mitchell Personal Trainer Fitness Expert

Below are the 12 workouts. Each of them vary in length, but all done using mostly bodyweight. That means you can do them anywhere and anytime! If you like them and want to download them… here you go! 11 Fat Burning Workouts That Bust Belly Fat and Boost Metabolism. (pdf)

Not sure how to do some of these exercises? Jump to the bottom to get a description of a few exercises that are less-than-obvious.

Workout #1: Belly Fat Sizzling 7-Minute Workout

Warm up 5 to 10 minutes.

Total time: 7 to 21 minutes, not including warm up.

  • 60 Seconds of Straight Leg Kicks
  • 60 Seconds of Body Weight Squats
  • 60 Seconds of Burpees
  • 60 Seconds of Push Ups (option to do wall push ups)
  • 60 Seconds of a Wall Squat
  • 60 Seconds of Calf Raises (from a step, preferably)
  • 60 Seconds of a Body Weight Planks

Do 1 set, you're good; 2 sets, you're smokin'; 3 sets, you're on fire!

 Benefits?

  • It's body weight - no equipment required.
  • It jacks up your heart rate for a short period of time. This sizzles fat.
  • It hits all major muscle groups.
  • It's short! Whether you do one, two or three sets, your body will love you for this.

 

Workout #2: 7-Minute Full Body Workout 

Warm up 5 to 10 minutes.

Total time: 7 to 21 minutes, not including warm up.

  • 60 Seconds of Alternating Lunges
  • 60 Seconds of Straight Arm Side Planks (30 seconds each side)
  • 60 Seconds Mini Squat Jumps
  • 60 Seconds Mountain Climbers
  • 60 Seconds Forearm Plank
  • 60 Seconds Wall Squat
  • 60 Seconds Half Burpees

This is a tough 7 minutes, but pace yourself. A little more challenging than Workout #1, it's ok to take a few seconds before jumping into the next 60-second exercise.

Do one set and you're good; 2 sets and you're smokin'; 3 sets and you're on fire! Go for it!

 

Workout #3: 5-Minute Body Blaster

Warm up 5 to 10 minutes.

Total time: 5 to 15 minutes, not including warm up.

  • 60 Seconds Body Weight Squats
  • 60 Seconds Mountain Climbers
  • 60 Seconds Alternating Lunges
  • 60 Seconds Push Ups (use wall if necessary)
  • 60 Seconds Burpees

Repeat 3 to 5 times for maximum awesomeness.

 

Workout #4: 6-Minute Leg & Shoulder Toner

Warm up 5 to 10 minutes.

Total time: 6 to 18 minutes, not including warm up.

Yesterday I got together with the incredible group of women I'm training for Steve Harvey's Bridal Bootcamp. The worked hard for a couple hours, but made it through. Here is a sliver of the workout they did yesterday. I'm putting it on the list of resolutions. I can't wait to get three rounds of this workout in today!

Mini-Circuit 1 

  • 1 Minute Lunges
  • 1 Minute Mini Squat Jump
  • Rest 30 Seconds

 Mini-Circuit 2

  • 1 Min Body Weight Squats
  • 1 Min Crossover Punch
  • Rest 30 Seconds

Mini-Circuit 3

  • 1 Min Shoulder Press Squats (use lighter weights than normal)
  • 1 Min Burpees
  • Rest 30 Seconds

Do once through and you're good; twice and you're smokin'; three times and you're on fire! Go for it!

 

Workout #5: 15-Minute Everyday High Intensity Interval Workout

Warm up 5 to 10 minutes.

Total time: 15 to 45 minutes, not including warm up.

Give 100% of your effort on the non-cardio exercises. They should challenge you. This workout is only HIIT if it's truly high intensity. YOU control the volume.

Circuit 1

  • 2 Minutes of Hard Effort Cardio
  • 1 Minute of Rest
  • 30 Crossover Punches w/Dumbbells
  • 40 Body Weight Squats

Circuit 2

  • 2 Minutes of Hard Effort Cardio
  • 1 Minute of Rest
  • 20 Push Ups
  • 40 Alternating Leg Lunges

Circuit 3

  • 2 Minutes of Hard Effort Cardio
  • 1 Minute of Rest
  • 20 Shoulder Presses w/ Dumbbells
  • 40 Alternating Leg Step Ups

Repeat up to 3 times for rockstar status.

 

Workout #6: Countdown Full Body Workout

Warm up 5 to 10 minutes.

Total time: 30 to 50 minutes, not including warm up.

Do this workout with me today! Countdown from 50 and give your body a good challenge.

  • 50 Body Weight Squats
  • 40 Alternating Lunges
  • 30 Second Wall Squat
  • 20 Push Ups
  • 10 Burpees
  • Plank - Hold as long as you can!

Take about a 1 to 2 minute rest between sets, then repeat 3 to 5 times. Let me know how you do.

 

Workout #7: Hips, Shoulders and Heart Workout

Warm up 5 to 10 minutes.

Total time: 40 to 60 minutes, not including warm up.

Circuit 1

  • 30 Squats to Side Kick (15 each side)
  • 20 Shoulder Presses
  • 1/4 to 1/2 Mile Fast Run* (time yourself)
  • 30 Second Plank

(repeat 2 to 3 times)

Circuit 2

  • 30 Step Ups (lead with 15 on each leg)
  • 20 Tricep Dips
  • 1/4 to 1/2 Mile Fast Run
  • 30 Second Plank

(repeat 2 to 3 times)

Don't like to or can't run? Then push yourself doing any form of cardio. The purpose is to get your heart rate up fairly high. While it's still up there, go right into your plank. Keep your abs engaged and pull your belly in tight.

 

Workout #8:  Lunge & Jump

Warm up 5 to 10 minutes.

Total time: 15 to 25 minutes, not including warm up.

This is a short, but sweet set. If you’ve got the time, get through five sets. Always do this after a good warm up.

The lunges will tone and tighten your thighs and tush. The half burpees will work your shoulders and abs. The plyo jumps will kick start your metabolism and keep it going strong throughout the day. The plank is full body, but really hones in on your core.

  • 30 Alternating Lunges
  • 20 Half Burpees
  • 10 Plyo Jumps
  • 1 Plank (hold as long as you can)

Repeat 3 to 5 times

 

 Workout #9:  30-20-10

Warm up 5 to 10 minutes.

Total time: 30 minutes, not including warm up.

After a good warm up, you'll be done with this workout in 30 minutes or less. Your abs, hips, bottom, thighs, shoulders and calves will get a good workout!

Circuit 1

  • 30 Reverse Lunges*
  • 20 Plank to Push Up*
  • 10 Half Burpees*

(rest 30 seconds, repeat x 3)

Circuit 2

  • 30 Body Weight Squats
  • 20 Calf Raises (from any step)
  • 10 Full Burpees

(rest 30, repeat x 3)

 

Workout #10: The 2-Minute Fat Blaster

Warm up 5 to 10 minutes.

Total time: 15 to 22 minutes, not including warm up.

All of these exercises do a great job boosting heart rates while working all the big muscles of the body. Go for it!

  • 30 Seconds of Burpees (with a big vertical jump at the end)
  • 30 Seconds Crossover Punches
  • 30 Seconds High Knees
  • 30 Seconds of Split Jump Lunges

Rest 30 second to 1 minute, repeat 5 to 7 times.

That's it!

 

Workout #11: Quick Start Interval Workout

Warm up 5 to 10 minutes.

Total time: 20 to 40 minutes, not including warm up.

DO FOR 1 MINUTE EACH

  • Jumping Jacks
  • Push Ups (on knees if necessary)
  • Mini Squat Jumps
  • Tricep Dips

DO FOR 30 SECONDS EACH

  • Wall Squat
  • Plank

DO FOR 2 MINUTES

  •  Strong Effort Cardio: run, jump on the elliptical, climb a step machine…do any form of cardio that challenges you. This should not feel easy or even comfortable.

Rest 1 to 2 minutes

Repeat a total of 3 to 5 times.

 

Here are a few descriptions of the exercises:

  • Crossover Punches: you can do this with no weights at all, or if you have a couple of light dumbbells, or even soup cans, you'll really work your shoulders. Stand with your feet hip-width apart, knees slightly bent. Punch across your body, alternating right and left arms. Keep the punches moving pretty fast. Don't forget to hold your abs in!
  •  Split Jump Lunges: start in a runner's lunge position, right leg in front and left leg back. Jump your legs to the opposite position, left leg in front and right leg back, ending in a runner's lunge position. If you're less confident starting this exercise, bring your feet closer together at first.
  • Reverse Lunges: Just like a traditional lunge, but instead of stepping forward, step back.
  • Plank to Push Up: Start in a forearm plank position, then push yourself to a straight arm plank position. Lower back down to a forearm plank position, and repeat. That's it!
  • Half Burpees: You're simply doing the bottom half of a traditional burpee. Start in a forearm plank position, then jump your legs under your body to a squat position. Jump your legs back again, ending where you started. Repeat.
  • Plyo Jumps: This is an explosive exercise that pushes your body vertical. Basically, squat down and jump up as high as you can. Bring your arms over your head for momentum. When you come down, make sure you bend your knees. Repeat 10 strong times!
  • Hard Effort Cardio: Any cardio (running outside, treadmill, elliptical, stairclimber, etc.) that will push your heart rate up to uncomfortable levels (you shouldn't be able to have a conversation).
  • Crossover Punches: Standing with your feet about hip width apart and a slight bend in your knees, use a 5 to 10 pound dumbbell in each hand to punch across your body. Right hand crosses over to left side and vice versa. When you crossover, keep palms down. Keep your abs in and always draw your hand back to your shoulder.
  • Step Ups: Just use any step to step up with one leg, down, then repeat on the opposite leg. Make sure the step you use us not over the height of your knee cap. Keep your knees healthy!
  • Straight Arm Side Planks: Turn to one side. Plant your feet on the ground (stack them, one on top the other if possible), turn to your side and push yourself up on one hand. If this is too much, balance on your forearm. Spend 30 seconds on one side, then move to the other.
  • Mini Squat Jumps: Just as it sounds. Go into a squat position and jump up. You only need to get a couple inches of air, so no need to jump a foot. Rebound up and down for 60 seconds.

 

About Traci
Traci D Mitchell is a nationally-recognized Chicago-based nutrition coach and personal trainer featured on the TODAY Show and Dr. Oz. As the trainer for Steve Harvey's Bridal Bootcamp, Traci keeps herself busy by challenging others to be the healthiest they can be. Traci is available for corporate speaking events and private coaching. Interested in working with Traci? Get info here. To keep up-to-date,  subscribe to her newsletter.

 

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