For men who desire a chiseled set of abs and want to avoid developing a "dad belly," shedding belly fat is essential. Unfortunately, belly fat tends to be the most obstinate type of fat, necessitating both a disciplined diet for fat loss and the best exercises to rev up your metabolism, build muscle, and ignite your fat-burning capabilities. We've done the legwork for you and compiled a list of six outstanding exercises for men to lose belly fat without equipment.
In general, some form of resistance training is necessary to optimize your chances of losing belly fat. However, if you lack a gym membership or equipment, you're not out of luck. There are many excellent exercises that require no equipment and provide a significant boost to your fat-burning potential.
To perform lunges for a belly fat-busting circuit, start with your feet shoulder-width apart. Step forward with your right leg, lowering your hips and upper body by bending your right knee while bringing your left knee close to the ground. As your left knee is about one to two inches off the ground, push through your right foot to stand back up. You can do walking lunges by bringing your left foot forward to the next step, or perform alternating lunges in place by bringing your right foot back to the starting position before beginning the next repetition.
Here are six highly effective exercises for men to get rid of belly fat without needing any equipment. Aim to do each exercise for 30 seconds at a moderate pace. Take a 30-second break and then proceed to the next exercise. Gradually work your way up to performing at least five rounds of the circuit.
No.1 Jumping Jacks
Jumping jacks are a fantastic light plyometric exercise that helps burn calories and warm up your body. To maximize their metabolic benefits, you can add speed and rhythm to your jumping jacks. While jumping jacks alone may not suffice as a complete workout, they make an excellent addition to an overall fat-loss circuit.
To do jumping jacks, begin by standing with your arms at your sides. Jump up and spread your legs apart while reaching your hands out to the sides and upward. As you land, keep your arms overhead and your feet wide. Quickly bounce out of this position and return to the starting position. Continue doing this as rapidly as you can while maintaining a steady rhythm.
No.2 Sprints
Although running and jogging are generally not sufficient for building muscle or significant post-workout metabolism boosting, sprinting is an exception. While most people do not consider sprinting a form of resistance exercise, it can be highly effective.
Sprinting involves going all-out for shorter distances, followed by periods of rest. The objective is to exert your muscles maximally with speed, which forces your body to rely on anaerobic energy. This high-intensity workout results in post-exercise calorie burning and muscle building.
To perform sprints, lift your knees as high as possible on the stride leg while pushing off with the planted foot. Focus on pressing your foot down into the ground rather than reaching with the front leg. Aim for a high stride rate rather than increasing the distance between each stride. As part of the circuit, do three 50-meter sprints with a 10-second break between each sprint, and then move on to the next exercise.
No.3 Squats
The squat is another essential exercise in our list of top workouts for men to burn belly fat, whether you have access to equipment or not. It's recommended that you include squats in your workout program and perform bodyweight squats with a rhythm during the 30-second interval.
Start by positioning your feet wider than shoulder-width apart. Hinge at the waist and bend your knees to sit back and down. Push through both feet to return to the starting position. If regular bodyweight squats are too easy, try adding a jump at the top of each repetition. In case jump squats become too challenging, you can switch back to regular squats.
No.4 Pushups
Pushups have been a staple in military fitness training regimens for a reason. With little to no equipment required, pushups engage your entire anterior chain, with most of the focus on the chest and shoulders. Additionally, your core and lower body muscles must contract isometrically to keep your hips from sagging, providing some bonus training to those areas even though the focus is on the upper body.
To perform pushups, begin in a plank position with your hands positioned under your shoulders. Maintain a tight plank position as you lower your entire body to the floor. When your chest, abdomen, and hips are just above the ground, push through your hands to return to the starting position.
No.5 Burpees
The burpee exercise provides a complete metabolic workout for the entire body, and is ideal when equipment is unavailable. To perform this exercise, start in a standing position, then jump up while reaching as high as possible. Upon landing, soften the impact by lowering into a plank position. Then, quickly bounce back up, bringing your feet back under you. Propel yourself through both feet to jump up again and repeat the process.
No.6 Lunges
