Belly Fat Exercises For Men: Best Exercises To Combat Belly Fat Quickly In 2025

Have you ever heard the saying that women are shaped like a pear and men like an apple? Turns out, it’s not just a silly stereotype — there’s some truth to this adage.

Men accumulate more fat around their abdomen^[1] compared to premenopausal women. While this may seem like a harmless cosmetic concern, excess abdominal fat significantly impacts your health, increasing your risk of heart disease, stroke, type 2 diabetes,^[2] and certain types of cancer.

Losing belly fat requires a combination of strict dieting and physical activity. But when it comes to exercise, a few specific types are particularly effective for burning body fat. Join us as we explore some of the most effective belly fat exercises for men to lose inches from their waistline. Read on to learn how to lose belly fat for men in 2025.

Best Exercises To Lose Belly Fat For Men

While achieving targeted fat loss is challenging, a combination of specific exercises can significantly contribute to shedding excess abdominal fat. 

Here are the best exercises to lose belly fat for men:

Cardio Exercises

Research consistently highlights the efficacy of aerobic exercises in reducing abdominal fat.

These are some of the best cardio exercises to blast away that belly fat:

• Brisk walking^[3] is a simple yet powerful choice, accessible to all fitness levels.
• Running^[4] helps burn calories, resulting in weight loss. Studies show that beginner runners who ran at least five kilometers or 3.1 miles each week and made positive dietary changes lost over five kilograms on average.
• Cycling engages your lower body and provides a low-impact option, ideal for those with joint concerns. Eccentric cycling^[5] is effective for burning fat.
• Swimming, known for its full-body engagement, not only burns calories^[6] but also enhances cardiovascular health.
• Rowing, either on water or using a machine, is an underrated gem that targets the upper and lower body, contributing to overall body fat burning.
• Dancing is a fun way to melt calories and trim the waistline. A comparative study has established that Zumba produces the same results as high-impact aerobics.^[7]
• Even everyday activities like yard work contribute to the overall calorie burn, contributing to your belly fat loss journey.

If you’re wondering how to lose weight on a treadmill, a study on nine healthy men found that using the treadmill burns more fat^[8] than performing elliptical and rower exercises.

It’s recommended to get an average of 300 minutes of moderate-intensity aerobic^[9] exercise and two days of strength training weekly^[10] to keep your weight in check. However, although cardio exercises are known to impact abdominal obesity, more research is needed to affirm how they affect waist circumference.

Strength Training

Other exercises to lose belly fat for men include strength training.^[11] Here’s how:

Builds Muscle, Boosting Metabolism

Strength training increases muscle mass while reducing overall body fat. Because muscle is metabolically active, it burns more calories at rest than fat.

Targets Visceral Fat

Visceral fat, the deep belly fat surrounding organs, is particularly harmful. Strength training helps combat this by releasing hormones like norepinephrine,^[12] specifically targeting visceral fat cells^[13] for breakdown.

Improves Insulin Sensitivity

Weight training improves the body’s sensitivity to insulin,^[14] a hormone that regulates blood sugar levels. This encourages the body to utilize glucose for energy instead of storing it as fat, resulting in reduced visceral fat accumulation.

Boosts Testosterone Levels

Strength training promotes the release of testosterone, a key hormone for building muscle and burning fat. 

A 2016 study on obese men found that increasing physical activity boosts testosterone levels.^[15] However, another team of researchers observed decreased levels in elite athletes,^[16] but they found this was likely attributed to elevated cortisol, the stress hormone.

Higher testosterone levels aid in belly fat reduction^[17] and overall health.

Strengthens The Core

Strength training exercises target the core muscles that provide abdominal support and stability. Popular strength training exercises for men to lose belly fat include

• Compound lifts: Squats, deadlifts, bench presses, rows.
• Bodyweight exercises: Push-ups, pull-ups, lunges, planks.
• Free weights and machines: Dumbbells, barbells, weight machines.

For optimal results, combine strength training with regular cardio exercises like running, swimming, or cycling. This creates a powerful synergy for fat loss and overall fitness.

High-Intensity Interval Training, HIIT

HIIT involves alternating short bursts of intense exercise with periods of rest or low-intensity activity. Here’s how HIIT helps you achieve a flatter stomach:

Explosive Calorie Burn

HIIT burns 25–30% more calories^[18] compared to other forms of exercise performed within the same timeframe.

The short, intense bursts increase your heart rate, leading to increased oxygen consumption even after the workout is over. This phenomenon, known as excess post-exercise oxygen consumption,^[19] translates to continued calorie burning throughout the day, helping you torch more belly fat.

Metabolic Boost

HIIT elevates your metabolic rate,^[20] which is the rate at which your body burns calories for energy. This increase can last for hours, even after your workout is over, leading to more efficient fat-burning throughout the day.

Enhanced Fat Oxidation

HIIT increases the body’s ability to burn fat for fuel instead of carbohydrates.^[21] This shift in fuel utilization helps you achieve a leaner physique, particularly by reducing stubborn belly fat.

Improved Insulin Sensitivity

HIIT promotes better insulin sensitivity, helping your body regulate blood sugar levels^[22] more effectively. This enhances metabolic health, which plays a crucial role in reducing visceral fat.

Accessible And Time-Efficient

Many HIIT exercises involve bodyweight movements or require minimal equipment, making them accessible to everyone. These workouts are also shorter than traditional cardio sessions, making them ideal for busy men. You can get an effective workout in just 20-30 minutes, leaving you with more time for other activities.

Examples of HIIT for men looking to reduce their waistline include:

• Alternating between sprinting and walking.
• Burpees.
• Jumping rope.
• Jump squats.
• Mountain climbers.
• Kettlebell swings

Core Exercises

While core exercises may not directly melt away belly fat,^[23] their benefits contribute significantly to a leaner midsection for men. 

Here’s how:

Improves Performance

Strong core muscles, especially the deep transversus abdominis, act like a natural corset, supporting core stability.^[24] This improved stability allows you to engage your core during other exercises, leading to more efficient calorie burning and contributing to overall fat loss, including belly fat.

Supports Metabolism

Abdominal muscle exercises, particularly compound movements like planks and mountain climbers, work multiple muscle groups simultaneously. This muscle activation requires more energy, leading to a temporary boost in metabolism and more calorie burning.

Improved Aesthetics

Strong core muscles help maintain proper posture,^[25] reducing strain on the back, thus promoting a more toned and defined midsection. This improved posture not only improves your appearance but also reduces the risk of back pain and other musculoskeletal issues.

Enhanced Body Composition

Core exercises help build muscle mass, which replaces fat tissue. This leads to a leaner physique and a flatter stomach.

Here are some of the best exercises to lose belly fat for men:

• Planks.
• Crunches.
• Russian twists.
• Dead bugs.
• Hanging knee raises.

By incorporating core exercises into your exercise routine, you can experience a stronger core, improved posture, reduced risk of injury, and a more defined midsection.

What Causes Belly Fat?

Belly fat, also known as visceral fat, results from a combination of various factors. Understanding these contributors is crucial for developing effective strategies to manage and reduce belly fat. Here’s a brief overview:

Genetics

Genetics^[26] plays a significant role in determining how and where your body stores fat. If your parents or close relatives tend to carry excess weight around the abdomen, you may be genetically predisposed to accumulate belly fat.

Poor Dietary Choices

Unhealthy eating habits like consuming a diet high in refined sugars, saturated fats, and processed foods lead to excess fat storage, particularly around the abdominal area. Overeating means consuming more calories than your body needs, resulting in weight gain and, possibly, the accumulation of visceral belly fat.

Lack Of Physical Activity

Sedentary lifestyles,^[27] characterized by a lack of physical activity, contribute to the accumulation of belly fat. Regular exercise fosters calorie burning and improves metabolism to maintain a healthy weight.

Sex Differences

Remember when we mentioned that men are built like an apple? Well, studies show that men are more likely to store more fat in their abdominal region,^[1] leading to belly fat.

Men typically have lower estrogen levels, leading to less fat storage in the hips and thighs compared to women. Additionally, testosterone levels play a role in fat distribution, potentially contributing to visceral fat accumulation around organs in men.

Hormonal Changes

An imbalance in hormones like testosterone, insulin, and sex hormones influences fat storage in the abdominal region. Chronic stress, for instance, heightens cortisol^[28] levels, which is associated with increased abdominal fat deposition.

Age

As people age, they tend to lose muscle mass and experience a slowdown in metabolism. This causes an increase in abdominal fat.^[29]

Lack Of Sleep

Inadequate or poor-quality sleep promotes belly fat^[30] gain. Your body produces more ghrelin, a hormone that increases appetite, and less leptin, a hormone that promotes satiety. This, in turn, contributes to weight gain and the accumulation of belly fat.

Poor Stress Management

Chronic stress can lead to the release of cortisol, a hormone associated with increased fat storage, particularly around the abdomen. Stress management techniques are crucial for maintaining a healthy weight.

Insulin Resistance

Insulin resistance, often linked to a diet high in refined carbohydrates, can result in elevated insulin levels. This has been found to affect body fat distribution,^[31] particularly around the abdominal area.

Medical Conditions

Certain medical conditions such as Cushing’s syndrome,^[32] facilitate abdominal fat accumulation. It’s essential to address underlying health issues with the guidance of healthcare professionals.

Certain Medications

Some medications, such as corticosteroids,^[33] can induce side effects that include weight gain and belly fat accumulation.

Excessive Alcohol Consumption

Alcoholic beverages are often high in empty calories,^[34] and taking too much alcohol contributes to the accumulation of belly fat. Excessive alcohol intake can also lead to poor food choices.

How You Can Optimize Fat Loss

While exercise plays a crucial role, optimizing fat loss requires a holistic strategy that includes a healthy diet and positive lifestyle changes. Check out these tips to help you maximize your fat loss efforts:

Diet

• Create and maintain a calorie deficit: Consume fewer calories than you expend to create an energy deficit, forcing your body to utilize stored fat for fuel.
• Take a balanced diet: Even if you’re on diet pills, aim for a healthy diet intake.
• Eat high-quality foods: Focus on whole, unprocessed foods like fruits, vegetables, whole grains, lean protein sources, healthy fats, and foods that burn belly fat like ginger tea.^[35]
• Limit processed foods: Topping the list of foods to avoid are processed foods that are often high in calories, unhealthy fats, and added sugars, which hinder your fat loss progress.
• Prioritize protein intake: Protein helps preserve lean muscle mass during weight loss, supports metabolic function, and contributes to a feeling of fullness, preventing overeating. Aim for at least 1.2-1.5 grams of protein per kilogram of body weight.^[36]
• Control portion sizes: Pay attention to serving sizes to ensure you’re not consuming excess calories.
• Time your meals: Consider eating smaller, well-balanced meals throughout the day to maintain energy levels and control hunger. However, avoid skipping meals, as this may lead to overeating later in the day.
• Intermittent fasting: Intermittent fasting^[37] has been found to enhance weight loss by cycling between periods of eating and fasting.
• Stay hydrated: Drinking plenty of water throughout the day helps curb cravings, support digestion, and support overall health.

Exercise

• Engage in regular cardio: Aerobics help burn calories and improve cardiovascular health, which is essential in losing body fat and good health. 150-300 minutes of moderate-intensity cardio or 75-150 minutes of vigorous-intensity^[38] is how much cardio you need per week.
• Incorporate strength training: Building upper body muscle increases your resting metabolic rate, resulting in overall fat loss.
• Add HIIT workouts: HIIT offers a time-efficient way to burn more calories during and after exercising.
• Find activities you enjoy: Choose activities you find enjoyable to promote adherence and make exercise a sustainable part of your lifestyle.

Lifestyle

• Get enough sleep: When you’re well-rested, your body produces hormones like leptin and ghrelin that regulate appetite and metabolism. Aim for 7-9 hours of sleep^[39] each night.
• Manage stress: Chronic stress elevates cortisol levels, which promote fat storage around the abdomen. Stress-management techniques like yoga, meditation, or deep breathing are highly effective.
• Stay active throughout the day: Incorporate more activity into your daily routine. Take the stairs instead of the elevator, park farther away from your destination, walk or bike whenever possible, and engage in household chores and yard work.

Additional Tips

• Be consistent: Sustainable fat loss requires regular, steady effort and adherence to a healthy lifestyle. Be patient, stay motivated, and focus on long-term progress rather than quick fixes.
• Track your progress: Monitor your progress by tracking your weight, body measurements and taking progress photos. This helps you stay motivated and adjust your plan for better results.
• Consider using a fat burner supplement: When used alongside a healthy diet, weight loss supplements can help you burn fat.

It’s best to consult a doctor, registered dietitian, or certified personal trainer for personalized guidance and support to ensure your belly fat loss plan is safe and effective.

Conclusion

Belly fat, a common concern for men, impacts not just aesthetics but also overall health. Fortunately, you can get inches off your waistline through a combination of exercise, diet, and lifestyle.

While specific exercises won’t magically melt away the bulge, incorporating a variety of targeted workouts into your routine can significantly contribute to your fat loss goals. Some of the best belly fat exercises for men include cardio, strength training, and HIIT.

By integrating these exercises into a routine, embracing a mindful approach to nutrition, and making healthy lifestyle choices, you are well on your way toward a healthier, fitter you!

Frequently Asked Questions