Excess belly fat can feel like an unwelcome guest who refuses to leave. If you want to reduce this stubborn fat, you’re in luck. We spoke with Renee Simms, CPT, owner and founder of Alida 126 Personal Fitness. She shared the best gym workouts that help shrink belly fat. The plan is simple: perform three targeted sessions each week. Rest days between workouts give your body enough time to recover, adapt, and avoid injury.
The three workouts focus on compound strength exercises. These moves engage multiple muscle groups at once. Doing them helps burn more calories and build muscle. This combination increases your metabolism. Renee also emphasizes adding active rest intervals during workouts. These are lower-intensity, core-focused exercises that keep your body working.
Belly fat is especially hard to lose. Renee explains, “Although belly fat can be the last to go, it also acts as a key energy reserve the body can tap into with the right training.” She adds that strengthening core muscles creates a natural “corset effect.” This helps tighten your waist and improve posture.
This workout plan supports those goals.
“The main aim is to train your body to burn fat efficiently as its primary energy source,” Renee says.
This approach activates your body’s energy systems. It helps muscle growth and preservation. Your metabolism stays active even during rest. Plus, training three days a week is realistic and prevents burnout. It’s easier to maintain than daily intense workouts.
Now, here are the workouts.
The 3-Workout Plan to Shrink Belly Fat
“This routine uses supersets,” Renee explains. “That means pairing two exercises back to back without resting. One exercise is a compound movement. The other focuses on isolating muscles. After both, take a short rest before repeating.”
You can do all four supersets in a circuit, then repeat the circuit 2 to 3 times. Or you can complete 2 to 3 sets of each superset before moving on. Between supersets, rest for 30 to 45 seconds or longer if needed. Focus on good form, not speed, especially in core exercises.
Superset 1
Walkout Plank (8-12 reps)
This exercise works your core, hamstrings, and shoulders.
Stand with feet hip-width apart.
Bend at the hips and place hands on the floor.
Walk your hands forward into a high plank position. Keep shoulders over wrists.
Hold briefly.
Walk hands back and stand up.
Keep your abs tight and back straight throughout.
Pushups (8-12 reps)
Pushups build upper-body strength and burn calories.
Start in a high plank position.
Bend elbows to lower your chest toward the floor.
Press back up, keeping your body straight and core tight.
Superset 2
Dumbbell Squat to Shoulder Press (8-12 reps)
This move targets shoulders, glutes, and legs while burning fat.
Hold a dumbbell in each hand at shoulder height.
Squat down, keeping chest up and knees over toes.
Stand and press dumbbells overhead in a straight line.
Lower dumbbells back to shoulders.
Slow Mountain Climbers (8-12 reps)
Perform slowly to fully engage your core and obliques.
Begin in a high plank.
Slowly drive your right knee toward your right hand.
Return to plank and repeat with the left knee.
Superset 3
Alternating Reverse Lunges with Dumbbell Row (8-12 reps)
This combo works your glutes, quads, core, and back.
Hold a dumbbell in each hand at your sides.
Step one foot back and lower into a lunge.
Lean your chest slightly forward.
Row dumbbells toward your ribs.
Squeeze shoulder blades, then stand back up.
Repeat on the other leg.
Hollow Hold with Scissor Kicks (8-12 reps)
Keep movements controlled to engage your abs fully.
Lie on your back on a mat.
Raise your head, shoulders, and legs 2 to 3 inches off the floor.
Press your lower back into the ground.
Perform scissor kicks by crossing legs up and down steadily.
Superset 4
Alternating Lateral Lunges with Bicep Curl (8-12 reps)
This superset builds glute strength and tones your arms.
Stand holding dumbbells in each hand.
Step right and bend the right knee, keeping the left leg straight.
Push hips back into a lateral lunge.
Return to standing while curling the dumbbells.
Repeat on the left side.
Overhead Dumbbell Tricep Extension (8-12 reps)
This exercise works your triceps while engaging your core and glutes for stability.
Hold one dumbbell with both hands overhead.
Keep elbows close to your ears.
Lower the dumbbell behind your head.
Raise it back overhead.
By following this three-day weekly workout plan, you can effectively reduce belly fat while building strength and endurance. Remember to rest properly between sessions and maintain good form for the best results.
