7 Top-Recommended Compound Exercises To Get Rid of Belly Fat

3 min


When you want to lose belly fat, you should focus on exercises that work multiple muscle groups at once and use enough resistance to challenge your muscles, rev up your metabolism and put your body in fat-burning mode.

We’ve put together a list of the seven best compound exercises that will help you lose belly fat and get your midsection in shape.

Reps: These exercises can be done as many times as you want.

Jump Squats

Jump squats work your lower body’s big muscles. Compared to air squats, this exercise is harder because of the quick jump. If you find it hard to jump, you can do squats instead.

Stand with your feet about hip-width apart to do jump squats. Squat until your hips are about one-third to one-half of the way down. Keep your back straight and neutral.

Explode quickly with both feet and jump up, getting off the floor. Do a half squat when you land and then jump right into the next repetition. You can repeat this as many times as you like.



Pushups work your chest, shoulders, triceps, and core, and they help you burn calories and build muscle.

Start in a plank position with your arms under your shoulders to do pushups. Take a deep breath, tighten your core, and don’t move your spine. You can lower your chest to the floor by bending at the elbows. When your chest gets to the floor, push with both hands to go back up.


Lunge Jumps

When you lunge jump, you work your glutes and quads.

To do lunge jumps, stand with your feet about as far apart as your hips. Put your right foot forward. About a third of the way to the ground, bring your back knee down. Drive through your front foot quickly and jump up, keeping your right foot in front.

Land in the same positions, absorbing the force by lowering the back knee and bending the front leg, and then go right into the next repetition. Repeat on both sides for the number of times you want to do it.



Burpees are a great way to work out your whole body, burn calories, improve your explosiveness, and get fit in general.

To do burpees, stand with your feet about the width of your shoulders apart. Kick your legs back quickly, and drop to the ground in a plank position. When you land, bounce back into a crouch. Jump up quickly and reach for the sky. Do a quarter squat when you land, then drop into the next repetition.


Parallel pull-ups

Parallel pull-ups are a great way to burn calories and build muscle while making your upper body and arms stronger. You will need handles that go on parallel pull-up bars.

To do parallel pull-ups, start by hanging from the pull-up bars with your palms facing each other as you grip the bars. Pull your body up so that you can reach the bar with your chest. Bring down all the way.


Ring/TRX Row

TRX rows are a great way to strengthen your back and biceps, as well as your core.
To do TRX rows, start with your hips off the ground and the TRX handles in each hand, facing up. Pull your body up until the handles are next to your chest. Bring back to the starting point.


Mountain Climbers

Mountain climbers are a powerful core exercise that work your arms, hip flexors, and abdominal muscles.

Start in a pushup position to do mountain climbers. Bring one knee up to your chest and keep the toes of that foot an inch off the ground. Switch your feet quickly and put the foot that was in front of you as the planted foot behind you.


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