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The Best 10-Minute Workout Plan To Reduce Your Gut After 40, Trainer Says

Start trimming that 40s gut today.
FACT CHECKED BY Alexa Mellardo

Let's face the facts: Losing your belly becomes more difficult as you age—especially after you hit 40. Your metabolism slows down, so it's important to maintain healthy habits and a solid fitness regimen. In addition, you lose lean muscle mass. Don't stress yourself out, though, because there's always room to improve your situation and reduce your gut after 40 with just the right exercise plan.

One of the best workouts to burn belly fat is through full-body strength circuits. When putting together a circuit, be sure to include one exercise from each category: push, pull, squat/hinge, and lunge. Each one of these movements targets multiple muscle groups, allowing you to recruit more muscle fibers and torch more calories. Because these exercises are more challenging, you can get a killer workout session done in just 10 minutes. Make sure you choose a weight that's challenging where the last two reps should be tough to finish, but absolutely doable.

Whether you're on a time crunch or simply want a shorter sweat session, we've put together the best 10-minute workout that'll help reduce your gut after 40. Set a timer for 10 minutes, and perform as many sets of the following movements back to back. And next up, don't miss The 6 Best Exercises for Strong and Toned Arms in 2022, Trainer Says.

Dumbbell Deadlift

dumbbell deadlift to reduce your gut after 40
Tim Liu, C.S.C.S.

Begin the Dumbbell Deadlift by placing a dumbbell in front of you with your feet outside of your shoulders. Keep your chest tall and core tight, squat down, and grab the weight. Drive through your heels and hips to come back up, flexing your glutes and quads to finish. Place the dumbbell back down to starting position before performing another rep. Perform as many sets of 10 reps.

Related: The #1 Outdoor Workout To Lose Belly Fat in a Week, Says Trainer

Incline Dumbbell Bench Press

incline dumbbell bench press to reduce your gut after 40
Tim Liu, C.S.C.S.

Begin this next exercise by lying on an incline bench with a dumbbell in each hand. Hold them straight up above you with your arms fully extended. Pull your shoulder blades back and down into the bench as you lower the weights down toward your chest. Get a good chest stretch at the bottom, then press the weights back up to the starting position, squeezing your upper pecs and triceps at the top. Perform as many sets of 10 reps.

Dumbbell Walking Lunges

trainer doing dumbbell walking lunge
Tim Liu, C.S.C.S.

Start the Dumbbell Walking Lunge exercise with a dumbbell in each hand. Step forward with one leg, and firmly plant your foot into the floor. Then, lower yourself under control until your back knee gently touches the ground. Walk forward with the other leg, and repeat. Perform as many sets of 10 reps for each leg.

Related: Get a Flatter Stomach With These Quick Daily Exercises, Trainer Says

Wide Grip Cable Row

wide grip cable row to get rid of a big belly
Tim Liu, C.S.C.S.

For this exercise, grab the wide grip attachment on a seated row machine, and place your feet firmly on the footpad. Pull the handle out, then fully straighten your legs. Keep your chest tall, and drive your elbows back towards your hips, squeezing your back and lats hard to finish. Straighten your arms all the way, and get a good stretch in your shoulder blades before performing another rep. Complete as many sets of 10 reps.

Tim Liu, C.S.C.S., CSCS
Tim Liu, CSCS, is an online fitness and nutrition coach based in Los Angeles Read more about Tim