Brisk Walking
Pace that raises breathing but still allows talking.
Get-fit guides / Best exercise for belly fat
Best exercise for belly fat
By the Exercise Explorer team. Last updated 13 November 2026.
Regular aerobic exercise reduces waist size modestly, and visceral fat, the type around your organs, tends to fall with it. But no exercise burns fat from one spot. These are the options we rate well, and what the research says.
Read this first. This is general information, not medical advice. If your waist is increasing quickly or you have a health condition, speak to your GP.
The short answer
- A 2022 pooled analysis of 25 trials (1,686 people with overweight or obesity) found that regular aerobic exercise reduced waist circumference by about 3.2 cm compared with control, and the change was associated with changes in visceral fat.
- The authors suggested that vigorous intensity produced a larger reduction (about 4.2 cm) than moderate intensity (about 2.5 cm).
- A 2017 review found that no strategy, whether diet, exercise, drugs or surgery, preferentially targets visceral fat. Visceral fat loss was linked to overall fat loss.
- So sit-ups will not remove belly fat on their own. Overall activity and eating matter more.
The best exercises for belly fat
Interval Walking (Japanese)
Alternate 3 minutes fast and 3 minutes easy walking.
Lap Swimming
Pool lengths using one or more strokes.
HIIT
Short maximal efforts alternated with rest.
Resistance Band Training
Full-body workouts with elastic bands.
Stationary Bike
Seated cycling at the gym or at home.
Rowing Machine
Full-body low-impact cardio on an erg.
Plank and Core Challenge
30-day progression of core holds.
How each one helps
Evidence at a glance How much good research supports each option
StrongModerateLimited
- 1
- 2Interval Walking (Japanese)Moderate evidence
Alternating faster and slower walking raises the effort without running.
30 min × 4/wkEffort ●●○○○Free - 3
- 4HIITModerate evidence
Higher intensity showed larger waist reductions in the review, but it is demanding. Build up first.
25 min × 3/wkEffort ●●●●●Free - 5Resistance Band TrainingModerate evidence
Strength work for overall fitness and muscle.
30 min × 3/wkEffort ●●○○○Low cost - 6Stationary BikeLimited evidence
Steady or interval cycling, easy on joints.
30 min × 3/wkEffort ●●○○○Low cost - 7Rowing MachineLimited evidence
Whole-body cardio with strength.
30 min × 3/wkEffort ●●●○○Moderate cost - 8Plank and Core ChallengeLimited evidence
Builds core strength, but does not burn belly fat directly.
10 min × 7/wkEffort ●●○○○Free
What to watch out for
- Spot-reduction exercises, such as endless crunches, as a fat-loss method.
- Going straight to vigorous exercise if you are not used to it. Build up, and check with your GP if you have health concerns.
- Crash diets or "belly fat" supplements.
- Judging only by the mirror. Waist measurement and fitness are better trackers.
- Ignoring sleep and stress, which also matter. We did not review them for this page.
A week of exercise to trim your waist
This is an example to adapt, not a prescription. If a day feels too much, do less.
- Day1A 20-minute brisk walk.
- Day215 minutes of strength and core work.
- Day3A 20 to 30-minute bike ride or swim.
- Day4Rest or gentle stretching.
- Day5A 20-minute walk with a few faster minutes.
- Day6A longer walk, or a class you like.
- Day7Rest. Measure your waist monthly rather than daily.
- My notes: what did you do, and how did you feel?
When to see a doctor
Stop exercising and get medical advice if any of these apply to you.
Get urgent help now
- Chest pain or tightness
- Severe breathlessness, or fainting
Call 999 or go to A&E. Do not wait for a GP appointment.
Speak to a GP or call NHS 111 if you have
- A rapidly increasing waist, or a swollen, tender abdomen.
- Dizziness or palpitations during exercise.
- High blood pressure, diabetes or heart disease and you plan vigorous exercise.
- Concerns about your relationship with food or exercise.
What the research says
A 2022 systematic review and meta-analysis of 25 randomised trials (1,686 adults with overweight or obesity) found that regular aerobic exercise reduced waist circumference by 3.2 cm compared with control. Change in waist circumference was associated with change in visceral adipose tissue, and the authors found that vigorous intensity produced a superior reduction (-4.2 cm) compared with moderate intensity (-2.5 cm). They concluded that regular aerobic exercise results in modest reductions in waist circumference and visceral fat.
A 2017 critical review and meta-analysis of 89 studies found that no intervention, whether diet and exercise, drugs or bariatric surgery, preferentially targets visceral fat. Visceral fat loss was linked to subcutaneous fat loss, and the percentage fall in visceral fat was greater than in subcutaneous fat with all strategies.
A 2021 pooled analysis of 16 trials found that exercise interventions reduced accumulated visceral fat (d = -1.08) and weight in overweight and obese people.
We did not find trials we had read in full on core exercises such as planks for belly fat.
Full references are listed under Sources below. Evidence ratings are our own plain-English summary of the research we found, not a medical opinion.
Frequently asked questions
What is the best exercise for belly fat?
Regular aerobic exercise reduced waist circumference by about 3 cm in a pooled analysis of 25 trials. Higher intensity may have helped more, but it is demanding and not necessary for everyone.
Can I spot-reduce belly fat?
No. A 2017 review found no strategy preferentially targets visceral fat. Fat loss is overall.
Do sit-ups and crunches burn belly fat?
They strengthen your core, but they do not burn fat from the belly specifically. Overall activity and eating matter more.
Is walking good for belly fat?
Brisk walking is aerobic exercise that can contribute to waist reduction, as long as you do it regularly.
Is high-intensity exercise better for belly fat?
In one pooled analysis vigorous exercise reduced waist circumference more than moderate exercise, but it is demanding. Build up gradually.
How long does it take to lose belly fat?
The trials ran for weeks to months. Changes are gradual and vary between people.
When should I see a doctor?
See a GP if your waist is increasing quickly, your abdomen is swollen or tender, or if you have health conditions and plan vigorous exercise.
Sources
- Effect of aerobic exercise on waist circumference in adults with overweight or obesity: A systematic review and meta-analysis. Obesity Reviews, 2022. doi.org/10.1111/obr.13446
- Subcutaneous fat loss is greater than visceral fat loss with diet and exercise, weight-loss promoting drugs and bariatric surgery: a critical review and meta-analysis. International Journal of Obesity, 2017. doi.org/10.1038/ijo.2017.31
- Effects of Exercise Interventions on Weight, Body Mass Index, Lean Body Mass and Accumulated Visceral Fat in Overweight and Obese Individuals: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. International Journal of Environmental Research and Public Health, 2021. doi.org/10.3390/ijerph18052635
- World Health Organization 2020 guidelines on physical activity and sedentary behaviour. British Journal of Sports Medicine, 2020. doi.org/10.1136/bjsports-2020-102955