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11 Targeted Exercises to Eliminate Belly Fat for Men

Battle ropes, burpees, squats and sled pushes can melt flab.
FACT CHECKED BY Christopher Roback

When people decide they want to make a positive change in their health, it's natural that they might gravitate towards exercises that will target areas of their body they want to see change in. However, it is important to recognize that there is no way to target just one area for fat loss. Trimming down fat is a process that will need to take place all across your body. Below are 11 exercises I recommend to men looking to eliminate fat as a part of their fitness journey.

Stair Climbing

A male athlete, a view from back, runs in morning on a run on stairs, in summer in city. Sportswear T-shirt shorts. Fitness, youth lifestyle, healthy lifestyle in the city. Free space for text

I recommend doing at minimum 15-second intervals of running as fast as you can upstairs. You can do this on a stair climber or find a nearby amphitheater where you can push yourself to go up and down a few times.


Horizontal wide shot of sporty young man and woman exercising in morning in loft living room at home

A classic full-body workout, burpees can be sped up or slowed down and modified to include push-ups or even weights. They are the perfect exercise to include in your routine for upping your caloric burn.

Mountain Climbers

Muscular Athletic Fit Man in T-shirt and Shorts Energetically Starts Doing Mountain Climber Exercises at Home in His Spacious and Bright Apartment with Modern Interior.

The dynamic movements of mountain climbers are great for engaging your core. Make sure to focus on maintaining a strong plank position throughout to maximize the number of muscles you will be targeting.

Sports of any sort

Ice Hockey Arena: Professional Forward Player Breaks Defense, Prepairing to Shot Puck with Stick to Score Goal. Two Competitive Teams Play Intense Game.

Whether its swimming, cycling, or a pick-up game of ice hockey (my personal preference), sports are a phenomenal way to engage muscles all over your body while still getting your heartrate up. The bonus of sports is that it usually helps you get outdoors and become a part of a community of athletes who keep you accountable.

Jump rope

Full-length portrait of middle aged sportsman having training and doing rope jumping outdoors. Sport, fitness, street workout concept. Horizontal shot

The speed and full-body engagement required to jump rope help strengthen your coordination skills. By pushing your body with quick movements that are so different than other exercises, jumping rope is a great way to burn calories while boosting your agility.

Battle ropes

Athletic young man with battle rope doing exercise in functional training fitness gym.

Battle ropes can be used in challenging exercises that test the limits of your endurance. While rope slams can be good for building certain muscles in your arms and back, focusing on high-speed, high-intensity exercises like single-arm waves, double-arm waves and alternating waves can help your build strength without putting too much pressure on your joints.


Full length of muscular man in sportswear doing squats during intense training at modern sports center with fitness equipment for workout

Squats will target a range of muscles in your legs; but being a multiplanar movement, squats will engage your core and upper body muscles as well. Repeatedly doing squats is a good way to strain muscles all over your body, burn calories, and maintain good form when doing day-to-day activities that mimic the same bending motion.

RELATED: The 5-Minute Stretch Routine That Can Improve Your Posture

Shoulder presses

Fitness man doing military presses or standing dumbbell press exercise training in gym with free weights.

While it might seem that shoulder presses would be just for your upper body, it is important to note the benefits that come from holding your core during any exercise. Shoulder presses indirectly target the core, and the overall exertion of the movement will pay off with burned calories as well.

Sled pushes

Fitness sled push man pushing weights workout exercise

Combining the cardiovascular benefits of quick movements with additional burn of added weights, sled pushes will help your burn belly fat. You will need to engage your core to get the sled moving and throughout the exercise.

Related: 9 Ways to Eat to Look Like a Cover Model


Full length shot of healthy young man running on the promenade. Male runner sprinting outdoors.

Short bursts of high-intensity exercise like sprints will boost your body's circulation and help you burn fat. For fifteen second at a time, run as fast as you can to get your heart rate up fast. For an extra burn, perform sprints on an inclined surface

Weight Training

Man exercising with barbell. Male bodybuilder doing weight lifting workout at gym.

Be it incorporating weight plates into your lunges or doing kettlebell swings, you are going to burn more fat by developing more muscles. Prioritize establishing a sustainable routine with weight training before setting your sights on lifting huge amounts— as is true of all good things, it will come in time. If you enjoyed this story, don't miss 11 Weight-Loss Secrets Most Experts Won't Tell You, From a Leading Personal Trainer.

💪🔥Body Booster: For a quick, effective workout, sprint upstairs for 15-second bursts. Use a stair climber or find an amphitheater to add variety to your routine.

Josh York, Certified Personal Trainer; Founder & CEO of GYMGUYZ, the largest at-home and on-site personal training company serving 1,000 cities worldwide.

Josh York
Josh York is a Certified Personal Trainer, Founder & CEO of GYMGUYZ. Read more