Skip to content

5 Best Total-Body Workouts To Slim Down Your Belly

These workouts are effective, easy to follow, and ideal for anyone looking to lose belly fat.
FACT CHECKED BY Alexa Mellardo

As a trainer, I know that achieving a leaner belly involves more than just crunches and sit-ups. Total-body workouts that engage multiple muscle groups burn calories and increase 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 total-body workouts to lose belly fat. They're designed to be effective, efficient, and easy to follow, making them perfect for anyone looking to slim down their belly.

It's important to remember that consistency is key. You won't see results overnight, but with dedication to these total-body workouts and a well-balanced diet, you'll start to notice changes in your body composition. Additionally, mixing up your workouts will keep your routine fresh and help prevent plateaus, which can hinder your progress. Each workout incorporates elements that raise your heart rate and challenge your muscles, ensuring a comprehensive approach to weight loss.

In this article, we'll explore five effective total-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'll be well on your way to achieving a slimmer waistline 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 moves that get your heart pumping while engaging your core.

The Routine:

  1. Dumbbell Thrusters – 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 a circuit. Rest for 1 minute between rounds and complete 3 rounds total.

1. Dumbbell Thrusters

squat thruster
Shutterstock
  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 position.

2. Plank to Pushup

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

3. Jump Squats

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

5 Best Stability Ball Workouts To Melt Belly Fat

Workout #2: Cardio Core Challenge

What You Need: No equipment is required. This bodyweight workout elevates your heart rate while strengthening your core.

The Routine:

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

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

1. Burpees

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

2. Mountain Climbers

mountain climber
Shutterstock
  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, bringing your left knee toward your chest.
  4. Continue alternating legs at a fast pace for the designated time.

3. Bicycle Crunches

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

7 Top-Recommended Compound Exercises To Melt Belly Fat

Workout #3: Strength and Sculpt

What You Need: Dumbbells and a resistance band. This workout focuses on building strength while targeting 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 Shoulder Taps – 3 sets of 10 reps per side

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

1. Resistance Band Squats

band squats
Shutterstock
  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

Woman doing Dumbbell bent over row
Shutterstock
  1. Stand with your feet hip-width apart, holding a dumbbell in one hand.
  2. Bend at the hips, keeping your back flat.
  3. Pull the dumbbell toward your hip, squeezing your shoulder blade at the top.
  4. Lower the dumbbell and repeat on the opposite side.

3. Plank Shoulder Taps

plank shoulder taps
Shutterstock
  1. Start in a high plank position with your body in a straight line.
  2. Tap your right shoulder with your left hand while balancing on your 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.

RELATED: 5 Strength-Training Exercises To Shrink Your 'Apron Belly'

Workout #4: HIIT Core Conditioning

What You Need: A timer and your body weight. This high-intensity interval workout 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 designated time or reps. Rest for 30 seconds between exercises and 1 minute between rounds. Complete 3 rounds total.

1. High Knees

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

2. Russian Twists

illustration of how to do the russian twist core-strengthening exercise
Shutterstock
  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. Return to the center and twist to the left.
  4. Continue alternating sides for the designated reps.

3. Plank Jacks

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

7 Simple Daily Exercises To Shrink Hanging Belly Fat

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 Lifts – 3 sets of 10 reps per side
  3. Glute Bridges – 3 sets of 15 reps

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

1. Deadlifts

illustration of dumbbell deadlift
Shutterstock
  1. Stand with your feet hip-width apart, holding a dumbbell in each hand.
  2. Hinge at the hips and lower the dumbbells toward 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 Lifts

side plank leg raise
Shutterstock
  1. Start in a side plank position, with your right elbow under your shoulder and legs stacked.
  2. Lift your top leg as high as possible, keeping your core engaged.
  3. Lower your leg back down without resting it on the bottom leg.
  4. Complete all reps on one side before switching.

3. Glute Bridges

glute bridge
Shutterstock
  1. Lie on your back with your knees bent and 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.
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