Stubborn belly fat can be the most annoying body fat to deal with. You can diet all you want but not see the results that you want. Meet The 7-Day Belly Fat Burning workouts! This easy to follow, no equipment required workout plan will help you lose up to 5 pounds of belly fat in 7 days when combined with moderate calorie restriction, high protein consumption, and adequate sleep.
These fat burning workouts will incorporate high intensity cardio to get your metabolism firing and burning fat along with exercises that target your core to tighten up your midsection, slim your pooch, and reveal your waist. All workouts will only take you 7 minutes each. You don’t need a gym, any equipment, or any excuses!
How to Shed Stubborn Belly Fat Fast – 7-Day Belly Fat Burning Workouts Challenge
1. Russian Twists
Muscles Targeted: Obliques (external & internal – primary), transverse abdominis (deep core), rectus abdominis, hip flexors
How to Do It:
- Sit on the bed with your knees bent and your feet flat on the ground. For an advanced version that is harder on your core, lift your feet 6–12 inches off the ground.
- Lean your torso back slightly to a 45-degree angle, creating a V-shape with your torso and thighs. Brace your core and keep your spine straight (do not round it).
- Clasp your hands together in front of you or hold a water bottle for resistance.
- Exhale and twist your torso to the right, bringing your hands beside your right hip and squeezing your right oblique.
- Inhale and return to center. Exhale and twist to the left, bringing your hands to your left hip.
- Pace: ~1 twist every 2 seconds (moderate speed with control). Focus on twisting from the torso, not the arms.
- That’s 1 rep. Aim for 10 twists per side (20 total) in 45 seconds.
Why It Works: Russian twists create powerful rotational torque that activates the obliques and deep core stabilizers. This exercise carves the sides of the waist, improves rotational strength, maintains constant tension in the midsection, and helps reduce love handles and muffin top appearance through dynamic twisting and calorie burn.
2. Windshield Wipers
Muscles Targeted: Lower rectus abdominis, obliques, hip rotators, transverse abdominis
How to Do It:
- Lie flat on back, arms extended out to sides in T shape (palms down for stability).
- Lift legs straight up toward ceiling (knees together, legs perpendicular to floor).
- Engage core — press lower back flat into floor.
- Exhale — slowly lower both legs to right side (as close to floor as comfortable without lifting left shoulder).
- Pause 1 second at bottom (feel oblique and lower ab contraction).
- Inhale — bring legs back to center using core.
- Repeat on left side — alternate slowly. That’s 1 rep.
- Do 6 per side (12 total) in 45 seconds.
Why It Works: Windshield wipers deliver constant tension to the lower abs and deep core while adding controlled rotation to target the obliques. This combination strengthens the muscles that pull the lower belly in, reduces a protruding belly, improves pelvic stability, and creates a flatter appearance overnight through intense core engagement.
3. Reverse Plank
Muscles Targeted: Entire core (transverse abdominis, rectus abdominis, obliques), glutes, hamstrings, shoulders, posterior chain
How to Do It:
- Sit on the floor — legs extended straight in front, hands behind you (fingers pointing toward feet or away for comfort).
- Engage core and glutes strongly — press lower back gently into floor.
- Exhale → press through palms and heels → lift hips off floor until body forms a straight line from head to heels.
- Keep shoulders down away from ears, chest open, gaze slightly forward.
- Hold position — breathe steadily (don’t hold breath).
- Lower hips slowly with control when time ends.
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Time: 30–60 seconds hold × 3–4 rounds
Why It Works: The reverse plank creates full posterior chain tension, strengthening the deep core, glutes, and back. This pulls the belly in, improves posture, creates a flatter-looking tummy, and boosts metabolism through isometric hold of large muscle groups.
4. Side Plank with Leg Lift
Muscles Targeted: Obliques (primary), gluteus medius/minimus (outer hips), transverse abdominis, hip abductors, core stability
How to Do It:
- Lie on your right side — legs stacked straight (or bottom knee bent for stability), forearm on ground under shoulder.
- Lift hips into side plank — body in straight line from head to heels, hips stacked and lifted high.
- Engage core and glutes — no sagging.
- Exhale — lift top (left) leg up ~6–12 inches (or higher if comfortable), keep leg straight.
- Hold 1 second at top — squeeze outer hip/glute.
- Lower leg slowly with control (don’t let it touch bottom leg).
- Complete reps on right side → switch to left side plank.
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Reps: 15 reps per side × 3 rounds
Why It Works: The side plank intensely targets the obliques to carve the waist, while leg lifts activate the glute medius to create a side curve and lift. This combination tightens the sides, reduces love handles, strengthens deep core to pull in the lower belly, and improves hip stability — creating a leaner, more contoured midsection.
5. Alternating Two-Point Plank
Muscles Targeted: Entire core (deep stabilizers), lower back, shoulders, glutes, balance muscles
How to Do It:
- Start in high plank position — hands under shoulders, body straight, core/glutes tight.
- Engage core strongly — no sagging hips.
- Exhale — lift right arm forward and left leg back simultaneously (extend straight, keep hips level).
- Hold 1–2 seconds — squeeze core & glutes hard.
- Inhale — return to plank with control.
- Switch: left arm forward, right leg back.
- Alternate continuously — smooth, controlled motion.
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Reps: 20 reps (10 per side) × 3 rounds
Why It Works: The two-point plank engages the deep core and back stabilizers, working against rotation and extension. This builds rock-solid core endurance, improves posture, and creates high tension for burning calories and tightening the belly overnight — excellent for reducing love handles and muffin top appearance.
6. Bicycle Crunches
Muscles Targeted: Obliques (primary), rectus abdominis (upper & lower), transverse abdominis, hip flexors
How to Do It:
- Lie on your back — hands behind head (elbows wide — don’t pull neck), legs lifted, knees bent 90°.
- Lift shoulders off floor — engage core, press lower back into mat.
- Exhale — bring right elbow toward left knee while extending right leg straight out (hover above floor).
- Twist torso fully — squeeze obliques hard at top (feel side waist contract).
- Inhale — switch: left elbow to right knee, extend left leg.
- Alternate in slow, controlled pedaling motion — keep shoulders lifted, lower back flat.
- Reps: 15 reps × 3 rounds
Why It Works: Bicycle crunches are one of the most effective moves for activating the core — they target the obliques to define the waist, lower abs to reduce “pooch,” and deep core for stability. The dynamic twist and pedaling motion boost calorie burn, carve the sides of the midsection, and improve coordination and rotational strength.
7. Cat-Cow Stretch
Muscles Targeted: Spine (erector spinae), core (transverse abdominis), back, hips, breathing muscles
How to Do It:
- Start on all fours — hands under shoulders, knees under hips, back flat/neutral.
- Inhale (Cow Pose) — drop belly toward floor, lift chest and tailbone, gaze up slightly (gentle arch).
- Exhale (Cat Pose) — round spine upward, tuck chin to chest, draw belly button in (feel deep core engage).
- Flow smoothly — inhale cow, exhale cat — move with breath.
- Complete 15 full cycles (1 cycle = cow + cat).
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Reps: 15 full cycles × 2 rounds
Why It Works: The cat-cow pose mobilizes the entire spine, gently engages the core and back muscles, improves posture, and reduces tension from the day. It also promotes better breathing and sleep, making it a perfect way to wind down and enhance overnight recovery and fat metabolism.
Start your flatter stomach journey tonight. Commit to these fat burning workouts, get a good night’s sleep, and wake up with a tighter stomach! Consistency is key—watch that belly fat melt!
