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How to Lose Visceral Fat with Exercise

Put simply, visceral fat is your belly fat, but not that little bit of pinchable padding directly under the skin. Visceral fat is deeper, surrounding your internal organs and pushing out to create a generally larger waistline. An excess of this belly fat is one of the risk factors for diabetes, heart disease and even cancer, so it’s important to know how to lose stomach fat effectively.

Getting rid of visceral fat takes both the right exercise and the right nutrition. We’ll explore your exercise options below; for nutritional advice, check out this blog post.

High-Intensity Interval Training

If you’ve ever tried slimming down to fit back into your favourite jeans, you know that belly fat is stubborn. The key to belly fat loss is to simultaneously push your body hard enough across so many different muscle groups that it has no choice but to put that fat to use. High-Intensity Interval Training (HIIT) does just that, hitting you hard and fast across your whole body to not only give you maximum fat burn, but also muscle development and improved cardio respiratory fitness.

Stress Buster

Requires a 4 or 5kg medicine ball.

  1. 15 jump squats
  2. 10 pushups
  3. 10 burpees with jumps
  4. 20 squats with overhead toss
  5. 30 medicine ball seated twists with press

No rest between exercises, 1 minute rest between circuits. Complete three full circuits.

HIIT Boxing Workout

Requires punching bag and skipping rope.

  1. Jump rope for 1 minute, going as fast as you can for the last 30 seconds.
  2. 40 crunches
  3. 20 pushups
  4. 15 jump squats
  5. Rest for 30 to 45 seconds
  6. Repeat step 1.
  7. Hit punching bag for 1 minute.
  8. 15 pushups
  9. 25 jumping jacks
  10. 25 crunches

Cardio HIIT

  1. 20 seconds high knees
  2. 20 seconds squats
  3. 20 seconds burpees

1 minute rest between circuits. Repeat for 5, 10 or 15 sets.

Non-stop Fat-Burner

Requires skipping rope for the end.

  1. 10 burpees
  2. 10 mountain climbers
  3. 10 jumping jacks

Repeat for 3 circuits, increasing number of reps by 5 each time. No rests at any time. Finish by jumping rope for 3 minutes.


Suitable for stationary or mobile bike.

  1. Ride at a comfortable speed for 90 seconds.
  2. Boost intensity, pedalling as fast as possible for 45 seconds.

Repeat for 20 total minutes. Gradually increase time of the intense sections.

Other Exercises to Lose Belly Fat

Kettlebell Ladder

  1. 20 double-handed swings
  2. 10 press-ups

Repeat continuously with 1 fewer press-up each time until you reach 0.

Barbell Super Circuit

  1. 10 deadlifts
  2. 10 overhead push-presses
  3. 10 squats
  4. 10 bent-over rows
  5. 10 alternating reverse lunges

Rest for 90 seconds. Repeat for 3 circuits.

Elbow Plank

  1. 10 seconds elbow plank, 20 seconds rest.
  2. 20 seconds elbow plank, 20 seconds rest.
  3. 10 seconds elbow plank, 20 seconds rest.
  4. 20 seconds elbow plank, 60 seconds rest.

Repeat for 3 to 5 sets all up.