10 Exercises That Burn Belly Fat (At Home)

  • Published on May 10, 2018
  • These are 10 exercises to burn belly fat at home. Even though you can't target fat burn there are exercises you can do at home to burn more overall body and belly fat. If you're looking to lose weight and you're wondering what exercise is best for weight loss then watch this video. It'll show you how to workout in home to lose belly fat.
    🔥 FREE 6 Week Body Transformation Challenge:
    Fat Loss Calculator: bit.ly/2wkI8pE
    #1 Exercise: Sprawl to Reverse Lunge 1:06
    #2 Exercise: Pushup Jack 2:11
    #3 Exercise: One Sided Split Jump 2:52
    #4 Exercise: Full Body Scissors 3:26
    #5 Exercise: Step Up to Squat Thrust 3:53
    #6 Exercise: Lateral Mountain Climbers 4:58
    #7 Exercise: High Knees 5:31
    #8 Exercise: Broad Jump with Back Pedal 5:54
    #9 Exercise: Dive Bombers 6:15
    #10 Exercise: Plyo Step Up with Alternating Leg Ext. 7:03
    ​​A lot of people have been asking me for an effective fat burning workout that can be done at-home without the use of equipment. And I totally understand that not everyone has access to a gym so I'm happy to help those of you that don't with a simple but super effective high intensity interval training fat loss workout. The only thing that you'll need is your own body and a timer. These 10 exercises that I'm about to share with you are very good at working multiple joints and multiple muscle groups allowing you to burn more calories in less time. Theyre also great at getting your heart rate and your breathing rate way up and like I said you can do them all from the comfort of your own home. The way that I want this workout performed is for each exercise you're going to do 20 seconds on and 10 seconds off for your break. Repeat each exercise 8 rounds of the 20 seconds on and 10 seconds off before taking a 1 minute break and moving onto the next. I know only 20 seconds on may sound easy and it made him feel easy at first but trust me as the rounds go by you're definitely going to start to feel it. Let's Jump Right In with the very first one the sprawl to reverse lunges. The way of this works is you start by placing both your hands on the ground directly under the line of your shoulder as if you're getting ready to get down into a push-up position. Once you plant your hands on the ground jump your feet out wide apart rather than together. Then drop your hips to the ground and try to touch the ground with your hips. Next you want to Bring your hips back up and jump your feet back in and stand all the way up. Now you want to perform 2 reverse lunges on each side. While keeping your feet hip-width apart step one of your feet back. The front foot should be flat and the back foot should be up on its toes. Drop your back knees straight down and right before touching the ground come back up and step back in. Then repeat the same thing on the other side. If the sprawls are too difficult for you to jump your feet out just walk out and walk back in. Remember you just going to repeat this for 20 seconds straight and then take a ten second break & you'll repeat that on & off interval for 8 rounds. Then take that 60 second break & move on to the next one which is the push up Jack. To do this one start in a push-up position with both your feet together. Next as you come down & lower yourself to the ground jump your feet out almost as if you're doing a prone jumping jack. Then as you come back up off the ground jump your feet back in & repeat for 20 seconds. If you can't do push-ups for 20 seconds or if it gets too hard at the later rounds don't worry you can regress to regular plank jacks. Here you can either stay up on your hands or you would get into a plank on your elbows & just jump your feet out & in again & again. Try to do the push-up version as long as you can & then once you need the regression you can substitute for that. Next we're doing a one-sided split jump which is similar to plyometric lunges but it just requires a little less coordination. Start in a lunge position with one foot in front & one foot behind. Drop the back knee down to the ground & make sure that your front knee doesn't go past your toes if it does then you have to step further back with your back foot. After bringing your back knee down explode & jump up as high as you can & land right back down in that lunge position. Repeat it until all 20 seconds are up & after your 10 second break switch sides for the next 20 seconds. Up next you're going to lay on the ground for a very effective ab exercise known as the full body scissor. Start by sitting on your butt. Raise your legs up off the ground & sit up with your upper body & point your hands towards your feet. Now bring both your arms & your legs all the way out. Then immediately bring them all the way back in & cross them over. Repeat this movement back& forth. If this is too difficult for you you're going to do long arm crunches. Moving on we're almost halfway through
    🔥 FREE 6 Week Body Transformation Challenge:

Comments • 127

  • Antonio Bedford
    Antonio Bedford Month ago

    How Many Days Until You Start Seeing Progress?

    • SuperAppleAV !
      SuperAppleAV ! Month ago

      Probably after a few months, not that easy bud.

    SANJOY PODDER 3 months ago

    Thanks sir for this valuable info for no costs.

    SANJOY PODDER 3 months ago

    Another best channel that I subscribed ...

  • Magnolia Lee
    Magnolia Lee 4 months ago

    That #7 was ur mashing motion, wtf

  • jj playz
    jj playz 4 months ago

    Is this for kids

  • Steak Millions
    Steak Millions 4 months ago

    You know this might be a lil to advance for fat people right?? But I did this workout cycle for my core day real good workout

  • Alen Jones
    Alen Jones 4 months ago

    Losing weight is a challenge. but I managed to lose weight following this diet:
    => the2weekdietnow. com

  • aa dd
    aa dd 5 months ago

    Just do Saitama training.... add 100 burpees per day
    you will die...

  • Super Steak2
    Super Steak2 8 months ago

    Nigga this shit sound like porn intro

  • dressy wells
    dressy wells 8 months ago

    Great instructional fat burning routine.... EXCELLENT!!!! Thank Can you do a strength training version on chest?......This is AWESOME!!

  • Tiftif77 Digital
    Tiftif77 Digital 8 months ago

    You suck

  • amalia palouki
    amalia palouki 9 months ago

    if you do this 5 rounds 40 seconds ans 15 seconds break is it okey?

  • Monty Kumar Singh
    Monty Kumar Singh 9 months ago

    seriously. your exercises are vry effective. i hve watched many exercise videos. but yur exercises are more effective than any of them

  • Gurjot Singh Grewal
    Gurjot Singh Grewal 9 months ago

    Does it remove butt fat please answer

  • KA KA
    KA KA 10 months ago

    Vvgud job sir 👍👍

  • Vijay Sharma
    Vijay Sharma 10 months ago

    This is good I am done exercise

  • Stickler
    Stickler 10 months ago +1

    Do you have modifications for those with bad ankles and knees? These are mostly rough on knees

  • andreas johnsen
    andreas johnsen 10 months ago

    i have never been able to do a single push-up in my entire life.

  • Yuri Thomas
    Yuri Thomas 10 months ago

    Thanks so much I've been trying to work out but I'm to connected to my gadgets

  • Amber Ross
    Amber Ross 10 months ago +2

    Losing weight is not easy. but I managed to lose 7 pounds in two weeks by following this method: => weightlossin3weeks. com

  • Alden Dale
    Alden Dale 10 months ago

    is there a warm up for these exercise i know that you will feel more pain if you don't warm up

    • amalia palouki
      amalia palouki 9 months ago

      do your warm up man stretch your arms and legs before doing this and after you finish it

  • The Den
    The Den 10 months ago

    Thanks for that one ! I'm walking 40 km + or 25 miles + every week and I'm stuck on a plateau. Need new exercices !

  • JJ DV
    JJ DV 10 months ago

    You can't "burn belly fat" you only can burn fat, on the whole body, the belly probably is the last place who reduce fat .

  • . Dre
    . Dre 11 months ago +10

    Why in one video you say “you can’t burn fat in one place” but then you make a video titled “burn belly fat”???

  • Sordoarizona
    Sordoarizona 11 months ago

    I have a question, I weight 270 and I need to lose as much as 60, problem is that I have low back pain and right leg pain... I really want to lose weight, but this pain is getting in my way from doing exercise... What do you suggest for me to do?

    • amalia palouki
      amalia palouki 9 months ago

      go see a doctor and if gives you permission to workout out go for it GOOD LUCK TO YOU

  • Ariel Figueroa
    Ariel Figueroa 11 months ago +1

    I like your channel but reality is when people want to loose weight it's because there fat and heavy there are really no routines for overweight people. All you excersice instructors think everybody can do these excercises When is somebody really going to make videos for people that have a hard time just doing normal daily things but dream about somebody making a routine excersice that is for obese people and begginers. All these beginner videos are completely not for begginers. Make some videos that are actually achievable for obese people.

  • Luis Espinoza
    Luis Espinoza 11 months ago

    Has anybody tried it does it work

    • amalia palouki
      amalia palouki 9 months ago

      i just started doing it they are great workouts i suggest to you to start doing them too !!

  • Marlen Vassallo
    Marlen Vassallo 11 months ago

    I am sure you can still buy handbook all info you need on Unflexal . Just google workouts.

  • Justin Tyler Jimenez
    Justin Tyler Jimenez 11 months ago

    Hey, Can I add a few of these exercises to my routine? If so, can I do them for 3 reps each and take a 10-15 second in between? That's about it.

  • Firstname Lastname
    Firstname Lastname 11 months ago

    heyyyyy no fair.... if this is to lose belly fat... where are the bellyfat fitness models who attempt these exercises.... (with belly fat on them) 😆😆😆😂😂😂😆😆😆

  • Firstname Lastname
    Firstname Lastname 11 months ago

    if you start to shart yourself as well as forget what exercise is next... it's working... on your body and your mind 😆😆😆😂😆😂😂😂😆😆😆

  • anthony nicolas cuevas
    anthony nicolas cuevas 11 months ago

    I've done it myself

  • Ricardo Rick Quijano

    I tried this and lasted doing only three of all the exercises. Mind you this is a guy who is 64 years old.

    SPATEL'19 KEREN Year ago

    Simple practices but i hope they helped.

  • Silk Thai
    Silk Thai Year ago

    bad title. as an expert you should not mislead your audience. targeted fat burn is not possible. I don't care that u put it in the description. It still is a click-bait.

  • Andrew Walk
    Andrew Walk Year ago

    On page 23 there is a fantastic nutrition trick that will tell your body that you're not starving and keep your metabolic rate sky high. Now this is going to shock you yeah there's a type of actual saturated fat yeah you know the kind the media tells you is all bad no this saturated fat is healthy and even supports fat burning metabolism.

  • justin hatfield
    justin hatfield Year ago


  • Abhijit Roy
    Abhijit Roy Year ago

    can this exercises burn fat more than jumping rope???

  • Doctor X
    Doctor X Year ago

    impossibLe for Mr.Fat beLLy.

  • Alfredo Leyva
    Alfredo Leyva Year ago

    The only way to burn body fat is in the kitchen,you can run,swim,bike,if you don't have a diet then good luck with your body fat 🤗🤗🤗

  • Nathan Z
    Nathan Z Year ago

    Gosh I feel like I'm gonna be sick and I've only done the first three. Didn't realize how out of shape I am.

    • amalia palouki
      amalia palouki 9 months ago

      8 round takes a lot of time too like i have done 8 rounds and it took me like 2 hours xD so now i do 5 rounds 40 sec and 15 sec rest but idk if its a good idea :/ and i must do 8 rounds like he said

  • Majacks Lelo
    Majacks Lelo Year ago +1

    Thanks man😁, 4th One is great.

  • chris boyd
    chris boyd Year ago

    Exercise #7 great background with the CROSS FIT body weight resistance bands

  • Dewin Jose Guzman
    Dewin Jose Guzman Year ago +2

    Thank you man i know this. Will help me out

  • Danny Chen
    Danny Chen Year ago

    Damn it’s really tough

  • satya jeet
    satya jeet Year ago

    How can I get rid off belly fat without exercise ?

  • Arjit Boro
    Arjit Boro Year ago

    I like to fit my fitness. But I can't fit my belly

  • shally ly
    shally ly Year ago

    I recommend "beyond weight management tea" to get to your desired weight coz it is the best supplement for weight loss, I have got really amazing results by using this tea.

  • Hami Chahal
    Hami Chahal Year ago

    Hey man stop explaining too much just show me exercise

  • Hein Dattel
    Hein Dattel Year ago

    Super cool clip

  • NisiaNow
    NisiaNow Year ago +2

    Thank you so much for sharing this. That was very kind of you!!

  • Glenn Mark Salgado
    Glenn Mark Salgado Year ago +1

    It's okay to perform this everyday, right? Once you're able to... Anyone? Tia!

  • Papi Snagzz
    Papi Snagzz Year ago +1

    I'm 5'5 and 13 years old, but I weight about 160 Ib, is that normal?

    • amalia palouki
      amalia palouki 9 months ago

      idk you tell us do you consider your self as a fat person?

    • Anthony Rugamas
      Anthony Rugamas 9 months ago

      21 DRANKZ muscle does not weigh more than fat, muscle is just denser meaning it takes up less space for the same pound count

    • super ducky
      super ducky 10 months ago


    • Derrick Ray
      Derrick Ray Year ago

      Depends, I'm 5'6 and was 165 in high school. Had little fat and more muscle. Muscle weighs more than fat. Just use a (BMI) body mass index system

  • Daniel Alejandro
    Daniel Alejandro Year ago

    Is it normal to have abs while being fat

    • Oh Hi Mark
      Oh Hi Mark 10 months ago

      whats the meaning of life
      I have a bit of fat In my belly, but you can still see the contour of my abs, it's kinda weird but it's normal I think! It means that you just need to loose that excess fat and you'll be good to go

  • Secret Senpai
    Secret Senpai Year ago


  • Rob Moore
    Rob Moore Year ago +2

    I'm super happy that I found this channel. I've lived a crazy yo-yo diet life since I was a child. Always been the fat kid, then the "fit" kid, then the fat guy, then the "fit" guy, and the cycle continued. I'm starting week three of my new lifestyle since watching these videos. I learned a lot through this channel about intermittent fasting; specifically, the OMAD diet. This is the first time, I have ever felt that I can maintain this particular lifestyle for an extended period of time and not feel like I'm sacrificing my actual life. Lost 15 pounds so far, my body fat is melting away, and my lifts are better than ever because I can move again. Not to mention the long term affects that I will benefit from. Thanks for the great info.

  • Anik Boy
    Anik Boy Year ago

    this fking pornstar loookalike bitch

  • Jason Perry
    Jason Perry Year ago

    How many times a week should I do this workout? Should it be done after a weight training routine? Thx

  • Karthik Oberoi
    Karthik Oberoi Year ago +2

    Can You Explain About The 100 Push-Ups for 30 Days Challenge..
    Does It Help ?

  • Esmat Fahim
    Esmat Fahim Year ago +35

    Any jump rope fans here?

    • Unorthodox
      Unorthodox 9 months ago

      Esmat Fahim, I jump rope my ass off aswell bud. Great exercise 🤙

    • ShotzIX
      ShotzIX Year ago +2

      Esmat Fahim me

  • Crz Show
    Crz Show Year ago

    half of your moves are easy to get leg injury

  • Amit Deo
    Amit Deo Year ago +2

    1 round of Tabata can be intense and for most, more than enough. This is 10 rounds!

  • ricky storme
    ricky storme Year ago

    where do you get the videos clips that u use

  • Male Pride
    Male Pride Year ago

    On point again👍🏽.

  • Halim Werghemmi
    Halim Werghemmi Year ago

    There’s no such an exercise that burns belly fat directly but burns calories depending on what you’re doing, I’ve commented on your title straightaway and won’t watch the video as it may contain false informations

  • Danish Mureira
    Danish Mureira Year ago

    How many times a week should I do this workout routine?

    • Mr X
      Mr X Year ago

      What if I do them everyday?

    • Danish Mureira
      Danish Mureira Year ago

      Leolyrics thanks

    • Leolyrics
      Leolyrics Year ago +1

      3 Times a week should be enough.

  • MLL: Mobile Legends Livestreams

    Pls help me how can i lose weight but eat whatever i want

  • Zero Tea
    Zero Tea Year ago +32

    I asked for it, and you posted it! Respect!

  • Alfonso Munoz
    Alfonso Munoz Year ago +1

    All super intense exercises.

  • Jose A. Justiniano

    You forgot perseverance is e very important part of it and very nice exercices they look more for endurance I follow you in your videos very scientific wit facts and documentary. Hollow from Puerto Rico God bless you.

  • Fuzzybucket
    Fuzzybucket Year ago

    who the fuck has time to do 10 exercises 8 times each for about 30 seconds each time?

  • anthony manila
    anthony manila Year ago

    Awesome video as always, so happy I found this channel. Thanks for introducing me to the science of fitness and sharing great knowledge and workouts. Keep up the good work!

  • Mike Arx
    Mike Arx Year ago +9


  • collarmole
    collarmole Year ago +2

    oooooh a new video!

  • Gio Vanni
    Gio Vanni Year ago +23

    A couple of them look like a good warm-up for sex

  • אלכס נחשונוב

    thats a great video , thank you and keep up :)

  • Siim Land
    Siim Land Year ago +3


      BIG POPA PUM Year ago

      Siim Land in diet consume almonds along with milk.. For strength nd healthy heart.. Jst do this for 2 months daily 50-100 .. But don't drink, don't smoke, no jerk off, no sex.... nd be consistent

  • HayKakao
    HayKakao Year ago +17

    Thanks for great content! But i think the person who is able to perform even 1 set of these exercises will not need to loose weight or fat :)

    • amalia palouki
      amalia palouki 9 months ago

      i believe me i need to :( i want to lose that belly fat to see those abs

    • James Chiofalo
      James Chiofalo 10 months ago +1

      You don't know larger people then dude

    • Shukri Maxamuud
      Shukri Maxamuud Year ago

      HayKakao hcxdx

  • SJ-1
    SJ-1 Year ago

    I exercise a lot and play basketball but it's hard to lose weight because I don't like a lot of foods lol


    The Most Awaited And Expected Video For People Like Us Who Dont have Time And Opportunity To Go To A GYM. Mere Thanks Is Not Worthy To Show How We Will Be Benefited By This Video

  • Belle
    Belle Year ago +2

    insanity max 30 is the answer to fat

    • The Den
      The Den 10 months ago +1

      Belle yeah but can be risky to develop a rhabdomyolysis if your training is way too intense. I'm talking from experience from military in Canadian Army. Take care !

  • ImmanuelBoi
    ImmanuelBoi Year ago

    Just started Christian Bale Batman workout 12 weeks. So far it's legend.

    • Oh Hi Mark
      Oh Hi Mark 10 months ago

      ImmanuelBoi what is that? Can you provide me with a link?

  • Ashutosh Atreya
    Ashutosh Atreya Year ago +124

    Am i the only one who wants fit body but hates to do exercise 😂😂✋

  • Anton Tzonev
    Anton Tzonev Year ago

    Hey Max why do you upload it again?I already saw this ;)

    • Anton Tzonev
      Anton Tzonev Year ago

      Gravity Training Zone - Fat Loss Experts Thanks for the great content, I am doing this workout for sure :)

    • Thilak Chandu
      Thilak Chandu Year ago +1

      Is it a different one

  • Dynamic Dany
    Dynamic Dany Year ago

    I saw it before u deleted this video

  • Tyshawn Mills
    Tyshawn Mills Year ago