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The Ultimate 5-Day Belly Fat-Melting Plan for Beginners

Start burning stubborn fat in your midsection with this five-day, trainer-approved plan.
FACT CHECKED BY Alexa Mellardo

"How can I get rid of stubborn belly fat?" is a common question I hear from my clients. The good news is with the right plan and commitment, you can start melting away excess flab. A five-day belly fat-melting plan for beginners combines effective exercises and nutrition tips to help you achieve your goal. Each exercise and nutrition tip is designed to target and burn belly fat.

Embarking on a five-day belly fat-melting plan can be the first step toward a healthier, more confident you. The combination of targeted exercises and smart nutrition choices can kickstart sustainable habits that chip away at extra pounds around the midsection. Remember, consistency is key, and results will come with dedication and patience long beyond five days of hard work. With this plan, you're on your way to a slimmer, healthier belly and a more active, vibrant lifestyle.

Keep reading to learn all about the best five-day belly fat-melting plan for beginners. And when you're finished, don't miss out on the 9 Best Chair Yoga Exercises for Belly Fat.

Day 1: High-Intensity Interval Training (HIIT)

woman doing high knees cardio workout for a tiny waist

HIIT (high-intensity interval training) is effective at melting belly fat because it elevates the heart rate and metabolism, leading to increased calorie burn during and after the workout, specifically targeting fat stored in the abdominal area. The intensity of HIIT promotes the release of hormones that encourage fat breakdown, making it an efficient way to reduce belly fat.

  • Warm up for five minutes with light jogging or jumping jacks.
  • Perform 30 seconds of high-intensity exercises (e.g., burpees, mountain climbers, high knees).
  • Follow with 30 seconds of low-intensity exercise (e.g., walking in place, bodyweight squats).
  • Repeat steps two and three for 20 to 30 minutes.
  • Cool down with stretching exercises.

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Day 2: Plank Exercise

woman planks, concept of core workouts to melt belly fat

Planks help melt belly fat by engaging and strengthening the core muscles, which in turn helps to tone the abdominal area and reduce fat deposits. It's an effective way to target the midsection and promote a leaner, more defined waistline.

Get into a push-up position. Bend your elbows, and rest your weight on your forearms. Keep your body in a straight line from your head to your heels. Hold for 30 to 60 seconds, and repeat three to four times.

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Day 3: Introduce Fiber and Hydrate

apples string eco shopping bag

Proper hydration plays a crucial role in melting belly fat as it helps regulate appetite and prevents overeating. When you're well-hydrated, you're less likely to confuse thirst with hunger, which can lead to unnecessary calorie consumption. Additionally, hydration supports efficient digestion, reducing the chances of bloating and water retention, making your belly appear slimmer.

Fiber-rich foods are effective in reducing belly fat because they promote a feeling of fullness, leading to reduced calorie intake. Examples of fiber-rich foods include whole grains like oats and brown rice, legumes such as lentils and black beans, as well as fruits and vegetables like apples, broccoli, and spinach. Incorporating these foods into your diet can help you maintain a healthy weight and contribute to fat loss, particularly in the abdominal area.

Day 4: Sustained Cardio Workouts

man running uphill, concept of how to build endurance for longer runs

Sustained cardio exercise, such as running or cycling, elevates the heart rate and increases calorie expenditure, leading to an overall reduction in body fat, including belly fat loss. Over time, this consistent calorie burn creates a calorie deficit, prompting the body to tap into its fat stores for energy, thereby melting belly fat.

  • Choose your preferred cardio activity.
  • Aim for 30-45 minutes of continuous exercise.
  • Maintain a pace that elevates your heart rate and makes you break a sweat.

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Day 5: Bicycle Crunches

bicycle crunches, concept of targeted workouts for a tighter core

Bicycle crunches engage the entire core, working on the abdominal muscles and promoting fat loss in that area through increased calorie expenditure and muscle strengthening. The twisting motion in bicycle crunches also targets oblique muscles, further helping to trim the waistline and reduce belly fat.

Lie on your back with hands behind your head. Lift your shoulders off the ground. Bring your right elbow toward your left knee while straightening your right leg. Alternate sides in a pedaling motion. Perform three sets of 15 to 20 repetitions on each side.

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Day 6: Less Sugar, More Protein

canned tuna

Eating more protein can help melt belly fat because it promotes a feeling of fullness, reducing overall calorie consumption and curbing the urge to snack on high-calorie, sugary foods. Additionally, protein boosts metabolism, increasing the number of calories your body burns during digestion and aiding in weight loss, including fat stored in the abdominal area.

On the other hand, reducing sugar intake is effective in melting belly fat because excess sugar leads to an increase in insulin levels, promoting fat storage around the midsection. Cutting back on sugar prevents the accumulation of fat in the belly region, contributing to a slimmer waistline. Here are some examples of the best high-protein foods for weight loss:

  1. Greek yogurt
  2. Beans
  3. Eggs
  4. Chicken breast
  5. Tuna
  6. Tofu
  7. Quinoa
  8. Salmon
  9. Lentils
  10. Walnuts
  11. Low-fat cottage cheese

Day 7: Rest and Recovery

woman doing yoga lunge, concept of the best exercises for a strong pelvic floor

Recovery days are vital for melting belly fat because they allow the body to repair and build muscle, which in turn increases metabolism and facilitates fat burning. Additionally, they help reduce stress and inflammation, two factors that can contribute to abdominal fat accumulation.

On rest days, consider low-impact, low-intensity forms of exercise like taking a long leisurely walk, a gentle yoga routine, and stretching.

Tyler Read, BSc, CPT
Tyler Read is a personal trainer and has been involved in health and fitness for the past 15 years. Read more about Tyler
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