4 Simple Bodyweight Exercises That Burn Belly Fat

Fat loss doesn’t need to feel complicated. At its core, it comes down to consistently burning more energy than you take in. However, most people rely too heavily on long, boring cardio or random workouts they find online. I wanted to take a different approach—something more efficient, something I could stick to, and something that focused directly on shedding stubborn belly fat.

That’s why I decided to commit to a bodyweight-only workout that emphasized high-intensity intervals. I didn’t use any fancy equipment. I didn’t need a gym. This workout focused on effort, consistency, and movement. Twice a week, I swapped out my usual rest days for this 30-minute fat-burning blast. I paired the routine with a simple and sustainable nutrition plan and stuck to my regular strength and cardio sessions the rest of the week.

What happened? The changes went far beyond what I saw in the mirror. My performance improved. My mental focus sharpened. And I proved to myself that short, effective bodyweight workouts can be a game-changer for fat loss. Below is the full workout I followed, along with the specific benefits I experienced after one month of consistent effort.

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Belly-Fat-Focused Bodyweight Workout

What You Need: You’ll only need your body, some floor space, and a timer. This is a full-body HIIT circuit designed to torch calories, keep your heart rate elevated, and engage every major muscle group. The workout lasts approximately 30 minutes in total.

The Routine

Jump Squats (3 sets of 15 reps)
Pushups to Shoulder Taps (3 sets of 12 reps)
Reverse Lunges to Knee Drive (3 sets of 10 reps per leg)
Speed Skaters (3 sets of 30 seconds)

Directions: Complete all four exercises in a circuit format with minimal rest between movements. After one round, rest for 60 to 90 seconds. Repeat for three total rounds. Go for max effort with control on every movement. Focus on quick transitions and maintaining a high heart rate.

How to Do It

Jump Squats

Stand with your feet shoulder-width apart
Lower into a squat until your thighs are parallel to the floor
Explode upward into a jump
Land softly and return directly into the squat position
Keep your core braced and chest up throughout the movement

Pushups to Shoulder Taps

fit man demonstrating plank shoulder taps to reach your ideal weight fast — Shutterstock

Begin in a high plank position with hands under your shoulders
Perform a full pushup
At the top, tap your left shoulder with your right hand
Tap your right shoulder with your left hand
Keep your hips level and avoid twisting

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Reverse Lunges to Knee Drive

woman performing reverse lunges on her walk — Shutterstock

Stand tall with feet hip-width apart
Step your right leg back into a lunge
Push off the back foot and drive your right knee up toward your chest
Return to the starting position and repeat
Complete all reps on one leg before switching sides

Speed Skaters

Skater exercise. Fit woman doing interval workout outdoors against concrete wall — Shutterstock

Start in a slight squat
Jump to the right and land on your right foot, crossing the left foot behind you
Immediately jump to the left and land on your left foot
Keep the movement fast and fluid
Swing your arms to help with momentum

Here’s What Changed After 30 Days

This was not a one-off challenge. I stuck to the plan and used this workout on what would usually be my rest days. I kept my usual routine of three strength sessions and one to two cardio sessions per week. I also made smarter choices with my meals to support fat loss and recovery.

Even with just two weekly sessions of this circuit, I saw serious results.

I noticed a visible drop in belly fat and felt leaner through my midsection.
My endurance improved, and I recovered faster between strength sets
My legs and core felt stronger during squats, deadlifts, and carries
I felt more motivated, focused, and energetic throughout the day
My mindset shifted—I stopped seeing rest days as inactive and started using them for progress

This bodyweight blast might look simple, but it delivers. Whether you want to accelerate fat loss, boost your metabolism, or maximize your productivity, incorporating a structured bodyweight circuit like this can help you achieve your goals more efficiently. The best part? You can do it anywhere, anytime, and it requires nothing but effort.

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How to Get the Most Out of This Workout

Doing the workout is just one part of the fat-loss equation. How you approach each session and how you support it with your habits can make or break your results. These tips will help you get the best return on your effort.

Push the intensity: Go hard during each set. The more effort you put in, the more calories you burn during and after the session—your pace matters.
Focus on quality movement: Keep every rep controlled and clean. Quality movement improves muscle engagement and helps prevent injury. Don’t rush through the circuit just to finish.
Use a timer: Time your rest between exercises and rounds. Stick to short rest periods (30–60 seconds between moves, 60–90 seconds between rounds) to keep your heart rate up and the fat burning.
Pair it with a solid nutrition plan: You can’t out-train a poor diet. Eat high-protein meals, limit processed foods, and maintain a calorie deficit to support fat loss.
Track your progress: Keep a log of your reps, rounds, and your overall feelings each week. Tracking gives you a target to beat and builds momentum.
Recover smart: Hydrate, get at least seven hours of sleep, and stretch or foam roll after your sessions. Recovery helps maintain high performance and keeps your body burning fat.
Stay consistent: Twice a week might not seem like much, but when paired with a comprehensive training plan and a clean diet, it adds up. Consistency beats intensity over time.