The Burpee
There's a reason football players, CrossFit members, and elite militaries use the burpee in their intense workouts: it's the ultimate full-body exercise. Just one simple, equipment-free movement tests both your strength and aerobic capacities. And, it's an ideal 2-in-1 workout to reduce stomach fat.
"The burpee is a full-body exercise that combines a squat, [a] push-up, and [a] jump," Sabat notes. "To perform a Burpee, start in a standing position, squat down and place your hands on the ground, kick your feet back to a plank position, do a push-up, jump your feet back to your hands, and finally jump up explosively with your arms raised overhead. Repeat for several reps." The burpee works the legs, core, chest, and can help tone your arms.
With burpees, it's important to be careful not to flop onto the floor when you lower into the push-up portion. We get that it can be tempting to just drop down when your muscles start to fatigue, but you should try your best to avoid this because it won't help you actually tighten your abdominal muscles and it could lead to an injury like a bruised knee; at worst, a strained muscle, or even a torn ligament.
If you can't do a full burpee because you're new to working out, have an injury, or for any other reason, you can adapt this exercise to fit your requirements. A half-burpee (or an up-down or a no-pushup burpee), simply cuts out the push-up phase of the burpee. That way you can still get the cardiovascular benefits and can build your way up to performing the push-up once you gain more strength.
The Mountain Climber
This exercise can prepare you to climb mountains. The concept behind mountain climbers is basically pretending that the floor is a mountain and, in a plank position, you run on the floor and alternate bringing a knee to your chest, then back out. While this move may sound simple, it engages multiple muscle groups at once (including abdominal muscles) while helping to improve your balance, agility, coordination, strength, flexibility, and blood circulation.
"The Mountain Climber is a core exercise that also engages the upper and lower body," Sabat says. "Start in a plank position with your hands on the ground and your body in a straight line. Bring one knee towards your chest, keeping your body in a straight line, and then switch legs. Continue alternating legs as quickly as possible for several reps." Mountain climbers are great for building cardio endurance, core strength, and agility. They engage the core, shoulders, and legs. As you perform the exercise, your shoulders, arms, and chest stabilize your upper body while your core stabilizes the rest of your body.
The Bottom Line
When it comes to other exercises to help get rid of belly fat, Sabat suggests, "planks, bicycle crunches, and Russian twists." She also clarifies, "It's important to note that spot reduction is not possible, and reducing belly fat requires a combination of regular exercise, a healthy diet, and sufficient rest." But, a great start for building a strong midsection, Sabat says you should try the 2-in-1 exercises burpees and mountain climbers to engage your abdominal muscles. Ready for more? Check out other 2-in-1 exercises to blast stomach fat!