Which Exercises Will Burn Stomach Fat?

Getting rid of stubborn stomach fat is important not only because of cosmetic reasons, but also because it lowers your risk of heart disease, type 2 diabetes, stroke and other potentially deadly diseases. Since there is no way to spot-treat when it comes to weight loss, one approach is to target the abdominal muscles for a more toned look. Increasing muscle mass will also help to promote fat loss since muscle tissue burns calories more efficiently than does fatty tissue. Aerobic activity is the best way to burn fat.


These are one of the oldest, and most effective, abdominal exercises. The key to getting the most out of crunches is to use a slow, controlled motion, and never rush the movement. Place your hands behind your head for support, but never lift your head with your hands and arms because it can lead to neck pain. At the top of each repetition, hold for at least a two counts before slowly returning to the floor. Only your head and shoulders should leave the floor when doing crunches; your lower back should remain on the floor the entire time.

Aerobic Exercises

The American Heart Association recommends exercising at 50 to 80 percent of your maximum heart rate for the best cardiovascular and weight loss benefits. Your maximum heart rate is approximately 220 minus your age. Check your pulse during your exercise session to ensure you fall within the recommended guidelines; a heart rate monitor can make this much easier to do. In general, you can reach this target heart rate by exercising at a moderate pace. Some examples of effective aerobic activities for burning fat include jogging, walking briskly, swimming, biking and rollerblading. The CDC recommends at least 2 1/2 hours per week of aerobic activity for adults, or at least 30 minutes of exercise five days per week. Moderate aerobic exercise can help you burn about 500 or more calories per hour; that’s the same as one pound of fat loss per week. Your stomach fat will start melting away before you know it.

High-Intensity Interval Training

This is a form of aerobic activity but at a much higher intensity. High-intensity interval training, or HIIT, works by greatly increasing your metabolism and burning fat from your body quickly. This type of training works by alternating intervals of “rest” periods and “work” periods. For instance, you would jog for one minute, and then immediately begin to sprint at about 90 percent of the maximum speed for one minute. You would then repeat this pattern continuously for five to 10 cycles, or the same as 10 to 20 minutes total. While this type of training is very effective at burning fat, especially stomach fat in men, you should consult your doctor before trying it out because it is such a high-intensity workout.

About this Author

Joseph Eitel has written for a variety of respected online publications since 2006 including the Developer Shed Network and Huddle.net. He is also a health-conscious individual who researches and writes about diet, nutrition and exercise. Eitel\’s health blog, PromoteHealth.info, has become an authority in the healthy-living niche. He graduated from Kellogg Community College in 2010 with an Associate of Applied Science.