When it comes to reducing 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 fitness routine, we’ve rounded up the seven best compound exercises to melt belly fat and get your midsection in shape.
The benefits of compound fat-burning exercises include increasing the number of calories you burn, which helps you maintain the daily calorie deficit necessary for fat loss. Additionally, you will see better definition due to the muscle growth you get from these exercises.
You can perform this routine in three sets of 10 to 15 repetitions. You can also perform it as a circuit using 30 seconds on, 30 seconds off per exercise, completing three to five rounds in total. Keep reading to learn the seven best compound exercises to melt belly fat, and then check out Get Rid of Hanging Belly Fat with This Cardio and Strength Workout.
Jump squats work the large muscles in your lower body. The explosive jump increases the demand for the exercise compared to overhead squats. If jumping is too difficult for you, perform squats without jumping.
To perform jump squats, stand with your feet hip-width apart. Squat about ⅓ to ½ of the way down with your hips while keeping your spine supported and neutral. Quickly blast through both feet and leap upwards, clearing the ground. Absorb the landing with a ½ squat and immediately jump into the next rep. Repeat for target reps.
Push-ups hit your chest, shoulders, triceps, and core, giving your workout a boost by burning calories and building muscle.
To perform push-ups, start in a plank position with your arms positioned below your shoulders. Take a deep breath, prepare your core, and keep your spine neutral. Bend your elbows to lower your chest to the floor. When your chest reaches the floor, push through both hands to return to the top. Repeat for target reps.
Lunge jumps are great for hitting your glutes and quads.
To perform lunge jumps, stand with your feet hip-width apart. Step forward with your right leg. Lower your back knee toward the floor about ⅓ of the way to the floor. Quickly drive across your front foot and jump, keeping the right foot forward. Land in the same positions, absorbing the force by lowering the back knee and bending the front leg, then immediately move on to the next repetition. Repeat on both sides for target reps.
Burpees are a full-body metabolic blaster exercise that’s great for circuitry, calorie burning, explosiveness, and general fitness.
To perform burpees, start standing with your feet shoulder-width apart. Quickly kick your legs back and get into a plank position. Upon landing, return to a crouched position. Quickly jump up and reach the overhead. Absorb the landing with a quarter squat, then move on to the next rep. Repeat for target reps.
Parallel pull-ups are great for building a strong upper body and arms while burning calories and building muscle. You will need parallel pull up bar handles.
To perform parallel pull-ups, start holding on to the pull-up bars, gripping the bars with your palms facing each other. Pull your body up aiming to reach your chest to the bar. Go all the way down. Repeat for target reps.
TRX rows are great for developing your back and biceps while training core stability.
To perform TRX rows, begin holding the TRX handlebars in each hand, facing up, with your hips above the floor. Row your body up until the handles are next to your chest. Lower back to the starting position. Repeat for target reps.
Mountain climbers are an explosive core exercise that hits your abdominal muscles, hip flexors, and arms.
To perform mountain climbers, start in a push-up position. Bring one knee to your chest, keeping the toes of that foot floating an inch above the ground. Switch feet explosively and place the front foot behind you as the planted foot. Repeat for target reps.
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