Skip to content

Burn Fat In Your Midsection Quicker With This 15-Minute Workout, Trainer Says

All you need is a pair of dumbbells and 15 minutes of your time.
FACT CHECKED BY Alexa Mellardo

Are you dealing with excess fat in your midsection you want to get rid of? It's a problem area for many, and we all know carving out the time to work out can be another struggle added into the daily mix. With today's fast-paced work environment and plenty of jobs that stretch beyond the standard 9-to-5 (even for those who work from home), prioritizing health and fitness tends to fall on the backburner. Even though your time may be scarce, don't think you need to commit an entire hour in order to get a solid sweat session in. We've put together this 15-minute workout routine that will help you burn fat in your midsection much quicker, so listen up!

If you're on a time crunch, don't stress, because this regimen requires just 15 minutes of your time and a set of dumbbells. Plus, it's necessary to get in physical activity during the day, as it can improve your daily performance, prevent weight gain, reduce your chance of developing dementia, and help you get a better night's sleep.

It all starts with selecting just the right exercises, and we have you covered with exactly that. Check out this 15-minute game plan below, and perform as many sets of the following exercises back to back. Get ready to burn fat in your midsection quicker, and next up, be sure to read The 6 Best Exercises for Strong and Toned Arms in 2022, Trainer Says.

Dumbbell Goblet Squat (x10)

trainer doing goblet squat exercise to accelerate belly fat loss
Tim Liu, C.S.C.S.

Begin this movement by holding one dumbbell in a vertical fashion in front of your chest. Keep your core tight, push your hips back, and squat down until your thighs are parallel to the ground. Drive through your heels and hips to stand back up, flexing your quads and glutes to finish.

Related: Get Rid Of Bat Wings With This 10-Minute Daily Workout

Dumbbell Bent-Over Rows (x10)

trainer demonstrating dumbbell bent over row to burn fat in your midsection
Tim Liu, C.S.C.S.

With your feet shoulder-width apart, push your hips back, and bend your torso so you're bent forward at least 45 degrees. Tighten your core, and row both dumbbells towards your hips, squeezing your lats at the end. Straighten your arms fully before performing another rep.

Related: Shrink Belly Fat Faster With These Walking Workouts, Trainer Says

Arnold Press (x10)

arnold press demonstration to burn fat in your midsection
Tim Liu, C.S.C.S.

Grab your dumbbells, and hold them up at shoulder-width height with your palms facing toward you. As you lift the dumbbells over your head, rotate your palms and elbows out away from you, and press the weight up smoothly. Flex your shoulders at the top, then reverse the movement back to the starting position before performing another rep.

Alternating Reverse Lunges (x10)

dumbbell reverse lunges to burn fat in your midsection
Tim Liu, C.S.C.S.

Start this exercise with a dumbbell in each hand, and take a long stride backward with one leg. Firmly plant your heel down, then lower yourself until your back knee touches the ground. Push through with your front leg to come back up, then repeat with the other 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