Woman burning belly fat at the gym

How to Burn Belly Fat at the Gym

15 min read


27 May 2018

Do you want to burn the fat from your belly and regain a flat stomach? If so, then this ultimate guide is for you!

Whether you want to get rid of your beer belly or love handles or look better in the mirror, this guide has everything you need to know to burn stubborn fat.

The only way to get a flat stomach is through diet and exercise, but how well do these two go together? That's where we come in. By combining healthy eating habits and practical exercises, we can help you build core strength, shed pounds, reduce your waistline and even improve your overall health.

In this guide, I'll cover everything from what kind of foods to eat both before and after working out and providing detailed instructions on performing specific gym exercises properly.

In this article...

  • Introduction
  • Understanding Belly Fat
  • Importance of Diet
  • Creating an Effective Workout Plan
  • Tracking Progress
  • Staying Motivated
  • Summary

1. Introduction

The gym is a great place to start when it comes to burning belly fat. With a combination of cardio and strength training exercises, you can target and eliminate the stubborn fat that accumulates around your midsection. This guide will provide the ultimate tips and techniques to help you burn belly fat at the gym.

Cardiovascular Exercises:

Cardiovascular exercises are an excellent way to burn calories and reduce belly fat. Running on the treadmill or using the elliptical machine are popular choices for cardio workouts. Try high-intensity interval training (HIIT) if you want to challenge yourself. It involves short bursts of high-intensity exercise followed by a brief rest period. This kind of workout will help you burn more calories quickly and increase your metabolism.

Strength Training Exercises:

Strength training exercises are also essential to burn belly fat. They help to build lean muscle mass, which burns more calories than fat. Adding weightlifting or resistance training to your workout routine can help you lose belly fat faster. Aim for exercises such as squats, deadlifts, pull-ups, and the plank. These compound exercises engage multiple muscle groups, which leads to more calories burnt and more significant fat loss.


Exercise alone cannot get rid of belly fat. A healthy diet is crucial to achieving your fitness goals. Eating a well-balanced, low-calorie diet with more protein and fewer carbohydrates can help burn belly fat. Avoid processed foods, sugary drinks, and foods high in saturated fat. Instead, opt for lean protein, whole grains, fruits, and vegetables.


Getting enough quality sleep is essential to achieving your fitness goals, including burning belly fat. Sleep helps to regulate hormones that control hunger and metabolism. Aim for at least seven hours of sleep per night and maintain a regular sleep schedule.


Motivation plays a huge role in reaching your fitness goals. Set achievable goals, track your progress, and reward yourself for reaching each milestone. Finding a workout buddy or hiring a personal trainer can also motivate you.

đź’ˇ Key Takeaway: To burn belly fat at the gym, focus on a combination of cardiovascular and strength training exercises, maintain a healthy diet, get enough sleep, and stay motivated with achievable goals and positive incentives.
Belly Fat

2. Understanding Belly Fat

Belly fat, otherwise known as visceral fat, is the fat that accumulates around your internal organs. It is different from subcutaneous fat, which is the fat that accumulates just beneath your skin. While both types of fat can contribute to an increase in body weight, visceral fat is considered to be more dangerous for your health.

The dangers of belly fat are numerous. It has been linked to an increased risk of heart disease, type 2 diabetes, and even certain types of cancer. This is because visceral fat can disrupt your body's hormonal balance, leading to increased inflammation and insulin resistance.

But why do we accumulate belly fat? One of the main reasons is due to an imbalance in calories consumed versus calories burned. This means that if we consume more calories than we burn through physical activity, the excess calories will be stored as fat, and the excess fat is often stored as visceral fat. Genetics also play a role in where fat is stored in our bodies.

While diet plays a significant role in reducing belly fat, exercise is also essential. The good news is that almost any type of exercise can help you burn body fat, including belly fat. When we engage in physical activity, our bodies use stored fat for energy. As a result, increasing your daily physical activity can help reduce belly fat over time.

One study found that combining aerobic exercise and resistance training was more effective in reducing belly fat than either type of exercise alone. This suggests that incorporating both types of exercise into your fitness routine can be beneficial for burning belly fat.

Overall, understanding belly fat and its dangers is the first step in working towards reducing it. A combination of proper nutrition and regular exercise can help you achieve a healthier body composition and reduce the risks associated with belly fat.

Exercise Can Help Reduce Belly Fat

Combination of Aerobic Exercise and Resistance Training is Most Effective

Genetics Play a Role in Where Fat is Stored

Proper Nutrition and Exercise are Key to Reducing Belly Fat

đź’ˇ Key Takeaway: Understanding the dangers of visceral fat and the importance of reducing it through proper nutrition and exercise is crucial for maintaining a healthy body composition and reducing the risks associated with belly fat.

3. Importance of Diet

While exercising at the gym is vital for burning belly fat, it's important to remember that diet plays an even more significant role. Just like a car needs the right fuel to function correctly, your body needs the right food to function optimally. A healthy diet is crucial for achieving your goals and maintaining a healthy weight.

Here are some tips on what to eat and what to avoid to help burn belly fat:

1. Incorporate Protein: Protein is essential for building and repairing muscle tissue, which can help increase your metabolism and burn more calories. Include lean protein sources such as chicken breast, fish, eggs, and beans in your meals.

2. Fiber is Your Friend: Foods high in fiber can help you feel fuller for longer, reducing the likelihood of overeating. They also help promote healthy digestion and regulate blood sugar levels. Choose fiber-rich options such as fruits, vegetables, whole grains, and legumes.

3. Go for Low-Carb, High-Fat, and Sugar-Free Foods: Avoiding excessive amounts of carbs, sugar, and unhealthy fats can help reduce belly fat. Focus on whole, natural foods, and healthy fats such as nuts, seeds, avocado, and olive oil. These foods also help keep your insulin levels stable, preventing excess belly fat storage.

As nutritionist Samantha Cassetty says, "Exercise alone is not going to cut it for you. You really need to combine that with diet modifications." A healthy diet should go hand in hand with a regular gym routine if you're looking to burn belly fat.

đź’ˇ Key Takeaway: To burn belly fat, it's crucial to focus not only on exercise but also on healthy eating habits. Aim to incorporate adequate protein, fiber, healthy fats, and low-carb and sugar-free foods in your diet to see optimal results.

4. Creating an Effective Workout Plan

Once you've set your goals and determined your belly fat burning workouts, it's time to create an effective workout plan. Consistency is key, and by implementing a routine that fits your lifestyle, you'll be more likely to stick with it in the long run.

1. Determine Your Workout Frequency

How often should you be hitting the gym? It depends on your fitness level and goals. The American Council on Exercise recommends that adults get at least 150 minutes of moderate-intensity exercise per week. That’s just 30 minutes of exercise, five days a week. However, if you're looking to burn belly fat specifically, you may need to increase your workout frequency.

2. Incorporate Rest Days

Don't overlook the importance of rest days. Your muscles need time to repair and recover, and failing to incorporate rest days can lead to injury or burnout. Aim to take at least one or two days off from the gym each week.

3. Utilize Progressive Overload

In order to see progress and continue burning belly fat, you need to challenge your body by progressively overloading your workouts. This means gradually increasing the weight, sets, and/or repetitions of your exercises over time. Consult with a personal trainer to ensure you're using proper form and progressing safely.

4. Always Warm-Up and Cool-Down

Before jumping into your workout, be sure to warm-up properly. This can include light cardio, dynamic stretches, and mobility exercises. Similarly, be sure to cool-down after your workout with static stretches and foam rolling to aid in muscle recovery and prevent injury.

đź’ˇ Key Takeaway: Creating an effective workout plan is essential for achieving your belly fat burning goals. Determine your workout frequency, incorporate rest days, utilize progressive overload, and always warm-up and cool-down properly to see progress and prevent injury.

5. Tracking Progress

One of the keys to achieving weight loss and muscle gain goals is tracking progress. This section will discuss why tracking progress is important and provide tips on how to accurately track progress.

Importance of tracking progress:

1. Motivation: Tracking progress can be a huge motivator, as it allows you to see the progress you are making towards your goals. According to certified personal trainer, Tamara Pridgett, “Recording your progress can be a powerful way to stay motivated and create goals for yourself.”

2. Goal setting: Accurately tracking progress can help you set realistic goals for yourself. By measuring progress, you can see where you started, how far you have come, and what it takes to reach your desired outcome.

3. Identify areas for improvement: Tracking progress can also help you identify areas where you might need to make adjustments to your routine. Whether it be increasing the intensity of your workouts or adjusting your diet, tracking progress can help you see where you need to make changes in order to achieve your goals.

Tips for tracking progress:

1. Body measurements: Body measurements are a great way to track progress. Use a tape measure to measure areas such as your waist, hips, chest, and thighs. Keep track of these measurements over time to see changes in your body composition.

2. Progress photos: Progress photos can also be a helpful tool for tracking progress. Take photos of yourself at the beginning of your fitness journey and at regular intervals to see visual changes in your body.

3. Use technology: There are many fitness and health apps available that can help you track progress. Use these apps to track metrics such as steps taken, calories burned, and weight lifted.


“Tracking progress is essential for success in any fitness journey” Tamara Pridgett, certified personal trainer

“Tracking progress is the key to achieving your goals” Fitness expert, Jillian Michaels

đź’ˇ Key Takeaway: Tracking progress is an important component of achieving weight loss and muscle gain goals. Whether it be through body measurements, progress photos, or technology, accurately tracking progress can help motivate, set goals, and identify areas for improvement.

6. Staying Motivated

One of the biggest challenges in any fitness journey is staying motivated. It can be especially tough when trying to burn belly fat, as results may not be immediate. However, with the right mindset and a few key strategies, anyone can stay motivated on their journey to better health.

1. Find a Workout Buddy:

Working out with a friend can be a great way to stay motivated. Not only does it make exercise more fun, but it also keeps you accountable. You’re less likely to skip a workout when you know someone else is counting on you to be there.

2. Set Rewards:

Rewarding yourself for reaching milestones can be a powerful motivator. Set achievable goals and reward yourself when you meet them. This could be anything from a new workout outfit to a relaxing spa day.

3. Maintain Discipline:

It takes discipline to stick to a consistent workout routine. Create a schedule and commit to it. Treat your workouts like important appointments that can’t be missed.

4. Cultivate a Positive Mindset:

A positive mindset can go a long way in staying motivated. Don't focus on how far you have to go, but rather, celebrate the progress you’ve already made. Remember that small steps lead to big results!

5. Practice Self-Care:

Self-care is an important part of any fitness journey. Take care of your body and mind by getting enough sleep, eating well, and taking the time to rest when needed. Treat yourself to a massage or soothing bath after a particularly tough workout.

đź’ˇ Key Takeaway: Staying motivated is key to any fitness journey. Find a workout buddy, set rewards, maintain discipline, cultivate a positive mindset, and practice self-care to keep yourself motivated and on track towards your fitness goals.

7. Summary

After implementing the tips and strategies mentioned above, you're on your way to burning belly fat and achieving your fitness goals. Remember that burning belly fat is a gradual process that requires consistency and patience. It is important to stay motivated and track your progress to stay on track.

As successful individuals have shared their stories, it's clear that the journey to fitness requires dedication and effort. However, with the right mindset and approach, it is achievable.

As famous author and speaker Zig Ziglar has once said, "Motivation gets you going and habit gets you there." So, make the tips mentioned in this article a habit and stay motivated to achieve your fitness goals.

It's important to note that this is not a one-size-fits-all approach as everyone's body is different. It's always recommended to consult with a professional trainer or healthcare provider before starting any new fitness regime.

Remember, the journey of burning belly fat is not only about losing weight, but also about improving overall health and wellbeing. The benefits of regular exercise go beyond physical fitness and can lead to improved mental health, increased energy levels and better sleep.

So, start implementing these tips, stay consistent, and most importantly, enjoy the journey!

đź’ˇ Key Takeaway: Burning belly fat takes consistent effort and dedication, but with the right tips and mindset, it is achievable. Don't forget to track your progress, stay motivated and consult with a professional before starting any new fitness regime.


In conclusion, burning belly fat at the gym can be a challenging journey, but it is achievable with the right mindset and consistent effort. Remember to incorporate strength training, cardio, and a healthy diet into your fitness routine, and allow yourself time to see progress. Don't be discouraged by setbacks, and always keep your goal in mind. If you're ready to take the next step in your fitness journey, consider hiring a personal trainer or joining a fitness community for support and accountability. And don't forget to track your progress along the way, whether it be through journaling or using a fitness app. Now it's time to take action! Put the tips and tricks from this ultimate guide into practice and start burning belly fat at the gym. And if


What is belly fat?

Belly fat is the type of fat located around your midsection. It's particularly harmful because it's linked to increased risks for heart disease, stroke, and some types of cancer.

What exercises work best to burn belly fat?

One of the best exercises to burn belly fat is the abdominal crunch. This exercise works the rectus abdominis, obliques, and lower back muscles.

How can I lose weight

There are a number of ways to lose weight, and it all depends on what works best for you. You can try different diets and exercise programs, or you can combine different methods to get the best results.

What is the best way to track my progress while burning belly fat?

There are a number of different ways to track your progress while burning belly fat, but the most important thing is to be consistent. Use a method that works for you and that you can stick to. Some popular methods include tracking your weight, measuring your waist circumference, and keeping a food journal.

What are the best foods to eat to burn belly fat?

There are a variety of foods that can help you lose weight and burn belly fat, but you'll need to find the ones that fit your diet and lifestyle best. Try to stick to clean, healthy foods that will help you lose weight and tone your body.

How can I stay motivated while working out to burn belly fat?

One of the most important things you can do to stay motivated while working out to burn belly fat is to set realistic goals. Make sure that you are aiming to lose weight rather than just tone your body. If you are focusing on losing weight, you will be more likely to stick to your workout routine and see results.

How do I know if I have achieved my goal of burning belly fat?

To achieve your goal of burning belly fat, you'll need to track your progress closely. Check in with yourself once a week to see if you're making any progress. If you're not seeing the results that you desire, make some adjustments to your diet and exercise routine.

What are the different types of belly fat?

There are three types of belly fat that can be targeted with exercise: visceral fat, subcutaneous fat, and brown fat. Visceral fat is located deep inside the stomach, around the liver and around the intestines. Subcutaneous fat is located just below the skin and brown fat is found only in humans and is used to produce heat.

What is the best way to make sure I am eating the right foods to burn belly fat?

One of the best ways to make sure you are eating the right foods to burn belly fat is to track what you're eating. This way, you'll be able to see if you're eating too many processed foods or if you're sticking to healthier options. You can also try some simple tips like adding more fiber to your diet or drinking plenty of water to help you burn more calories.

Are you looking to burn stubborn belly fat while at the gym and get in shape? You’re in luck - with the right diet, proper workout regimens and dedication you can reach your weight loss goals and rock that six-pack you’ve always wanted. But, there are few things you should know before starting on your journey….

In this ultimate guide, we share with you the very best tips, techniques, exercises and routines for burning belly fat quickly and safely. We'll take a look at how diet plays a vital role in losing weight, what type of exercise will help you achieve your goals faster and how to stay motivated throughout your journey.