5 Best Total-Body Workouts To Lose Belly Fat

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

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

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

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.

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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

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

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

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.

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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

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, 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

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.

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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

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

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

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.

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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 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

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

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

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