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The 5 Best Floor Exercises To Increase Your Visceral Fat Burn, Trainer Says

Burn that visceral fat right off with these movements.
FACT CHECKED BY Alexa Mellardo

If you're looking to shed fat and get into shape, this article is for you. First off, you need to focus on the basics: eating at a calorie deficit, strength training regularly, and getting in your cardio. When you get into these healthy habits, the fat will begin to melt off. There are different types of fat in your body, and in today's article, we're going to talk about visceral fat—aka the fat that surrounds your organs—and the absolute best floor exercises to increase your visceral fat burn.

Having a high amount of visceral fat can lead to serious health complications, such as heart disease, stroke, high cholesterol, and type 2 diabetes, which is why burning it off is so important (via WebMD). Luckily, the fat surrounding our organs is easier to lose compared to subcutaneous (the stubborn fat under your skin).

To increase your visceral fat burn, you want to select exercises that are higher intensity, involving HIIT cardio and strength training movements that challenge your body. If you prefer working out at home or don't have any access to fitness equipment, there are some floor movements you can incorporate into your routine that can help. Start doing the following exercises ASAP to increase your visceral fat burn. Perform 3 to 4 sets of these movements either one at a time or back to back in a circuit fashion. And next, be sure to check out The 6 Best Exercises for Strong and Toned Arms in 2022, Trainer Says.


trainer doing pushup
Tim Liu, C.S.C.S.

Get into a plank position with your body in a completely straight line above the ground. Start the movement with your feet together and shoulders in line with your wrists. Keep your core tight and glutes squeezed, and lower yourself under control until your chest touches the floor. Then, push yourself back up, flexing your pecs and triceps to finish. Complete 3 to 4 sets of 10 to 15 reps.

Related: Speed Up Belly Fat Loss In Your 60s With These Floor Exercises, Trainer Says

Alternating Reverse Lunges

reverse lunge
Tim Liu, C.S.C.S.

Start this movement by picking a leg and taking a long stride back. Have your back knee touch the ground, then come back up. Repeat with the other side. Perform 3 to 4 sets of 10 reps for each leg.

Plank to Pushup

trainer doing plank to pushup on mat
Tim Liu, C.S.C.S.

Get into a forearm plank position, keeping your back and core tight and your glutes squeezed. Start the exercise by pushing yourself up with one hand, and then finishing with the other. Return to the plank position, and then start the movement with the other arm. Perform 3 to 4 sets of 6 to 8 reps for each arm.

Related: Shrink Belly Fat Faster With These 5 Exercises, Trainer Says

Cross-Body Mountain Climbers

mountain climbers
Tim Liu, C.S.C.S.

Begin this exercise by getting into a pushup position with your feet fully extended and shoulders in line with the wrist. Keep your core tight, and take one knee and drive it towards the opposite elbow, flexing your obliques at the end. Bring your leg back to the pushup position before doing it again with the other leg. Alternate back and forth, maintaining tension in your core the entire time. Complete 3 to 4 sets of 10 to 15 reps for each leg.


v twist exercise
Tim Liu, C.S.C.S.

Get into position by lying flat on your back with your knees bent 90 degrees. Keep your core tight, curl up, and reach to one side while extending your legs out at the same time. Crunch hard at the top, return to starting position, then crunch up on the other. Perform 3 to 4 sets of 10 reps on each side.

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