Many of my clients focus exclusively on crunches and abdominal exercises burn belly fat, but that’s only part of the solution. For true fat loss, especially around the midsection, it’s essential to engage large muscle groups that require more energy and burn more calories. That’s why I’ve selected the five best lower body workouts for lose belly fatAll you have to do is put on your sneakers and get started.

Your lower body – the glutes, quads, hamstrings and calves – is home to some of the largest muscles, making it a powerful tool for increasing your metabolism and jump-starting fat loss. Working these muscles not only builds strength; it helps burn calories and eliminate fat everywhere, including around the belly.

Lower Body Workouts are a game-changer for people who want to lose weight and become lean. Every time you train these large muscle groups, your body works harder to recover, which keeps your metabolism high even after you finish your workout. Plus, lower body exercises naturally engage your core, meaning every squat, lunge, and jump targets your core, strengthening and strengthening the area you’re working to tone. By adding the right lower body exercises to your routine, you’ll build muscle, burn calories and improve your balance, stability and posture.

These five lower body workouts are designed to maximize calorie burning, engage your core, and strengthen your entire lower half. Whether you’re a beginner or have some training experience, each training circuit is designed to be effective and efficient. Each circuit includes three targeted exercises that, when performed consecutively, challenge your endurance, build muscle mass and help you lose belly fat.

Try these routines and you will soon notice improvements in your strength and energy levels and achieve a slimmer, more defined midsection. Let’s review the five best lower body workouts to lose belly fat.

Workout #1: Lower Body Burner

What you need: Just your weight! This workout is perfect for building strength while burning calories.

The routine:

1. Squat Jumps – 3 sets of 15 reps
2. Reverse lunges – 3 sets of 12 reps per leg
3. High knees – 3 sets of 30 seconds

Instructions: Perform all exercises in a circuit, resting 30 seconds between rounds. Perform 3 rounds.

1. Squat jumps

1. Builds explosive lower body strength and engages your core, which helps burn calories.
2. Stand with your feet shoulder-width apart.
3. Lower into a squat, keeping your chest up and your back straight.
4. Jump explosively as you reach the ceiling.
5. Land gently and immediately return to a squat position.

2. Reverse lunges

This move strengthens the glutes, quads, and hamstrings while challenging your balance and stability.

1. Stand with your feet together.
2. Step back with your right foot, lowering into a lunge until both knees are bent 90 degrees.
3. Push through your left heel to return to the starting position.
4. Repeat on the left leg, alternating sides.

3. High knees

High knees quickly raise your heart rate and engage the core, making it a great fat-burning move.

1. Stand with your feet hip-width apart.
2. Run in place, bringing your knees as high as possible toward your chest.
3. Pump your arms for more intensity.

The Only 10 Exercises You Need to Melt Lower Belly Fat

Workout #2: Glute and Thigh Shredder

What you need: A resistance band (optional). This workout targets the glutes and thighs to help you increase your calorie burn.

The routine:

1. Glute Bridges – 3 sets of 20 reps
2. Curtsy Lunges – 3 sets of 12 reps per leg
3. Lateral Leg Raises – 3 sets of 15 reps per leg

Instructions: Perform all exercises in a circuit with 30 seconds of rest between rounds. Perform 3 rounds.

1. Glute Bridges

The glute bridge strengthens the glutes and hamstrings while engaging the core, contributing to overall fat reduction.

1. Lie on your back with your knees bent and your feet flat on the floor.
2. Lift your hips toward the ceiling, squeezing your glutes at the top.
3. Lower your back and repeat.

2. Curtsy lunges

This exercise targets the glutes and inner thighs, helping to tone the lower body and improve stability.

1. Stand with your feet shoulder-width apart.
2. Step your right leg back and cross your body, lowering yourself into a lunge.
3. Push through your front heel to return to the starting position.
4. Repeat on the left side, alternating sides.

3. Lateral leg raises

Lateral leg raises are great for toning the outer thighs and glutes, which supports overall lower body strength.

1. Stand with your feet together.
2. Lift your right leg out to the side, keeping it straight and engaging your core.
3. Lower the back and repeat on the left side.

Melt Belly Fat With This 30-Day Low-Intensity Workout

Workout #3: Thigh Sculpting Explosion

What you need: Just your body! This workout focuses on sculpting the thighs and building core stability.

The routine:

1. Sumo Squats – 3 sets of 15 reps
2. Step-Ups (on a chair or bench) – 3 sets of 12 repetitions per leg
3. Calf Raises – 3 sets of 20 reps

Instructions: Perform all exercises in a circuit with 30 seconds of rest between rounds. Perform 3 rounds.

1. Sumo Squats

Sumo squats target the inner thighs, glutes and core, providing a complete lower body workout.

1. Stand with feet wider than shoulder-width apart, toes pointed.
2. Lower into a squat, keeping your chest up and your back straight.
3. Push through your heels to return to the starting position.

2. Steps

Step-ups strengthen your legs and glutes while increasing your heart rate, helping burn belly fat.

1. Stand in front of a sturdy bench or chair.
2. Step onto the bench with your right foot, pushing through your heel to lift your body.
3. Lower back and repeat on left side, alternating sides.

3. Calf raises

Calf raises strengthen the calves, improving lower body stability and endurance.

1. Stand with your feet hip-width apart.
2. Rise onto the balls of your toes, squeezing your calves at the top.
3. Lower your back and repeat.

The Ultimate Dumbbell and Bodyweight Workout to Melt Belly Fat

Workout #4: Core and Lower Body Circuit

What you need: No equipment is required, just your weight! This workout targets the core and legs to burn fat throughout the body.

The routine:

1. Mountain climbers – 3 sets of 30 seconds
2. Bulgarian Split Squats – 3 sets of 12 reps per leg
3. Lateral lunges – 3 sets of 15 reps per leg

Instructions: Complete each exercise in a circuit, resting 30 seconds between rounds. Perform 3 rounds.

1. Mountaineers

Mountain climbers are an intensive cardio move that increases heart rate and burns calories.6254a4d1642c605c54bf1cab17d50f1e

1. Start in a high plank position.
2. Drive your right knee toward your chest, then quickly switch legs.
3. Continue to alternate as quickly as possible.

2. Bulgarian split squats

This exercise targets the glutes and quads, improving balance and strengthening the core.

1. Stand a few feet in front of a bench, placing your left foot on the bench.
2. Lower yourself into a lunge until your right thigh is parallel to the floor.
3. Push through your right heel to return to standing.
4. Complete all repetitions on one side before switching.

3. Side lunges

Lateral lunges strengthen the glutes, quads, and inner thighs, helping to improve core flexibility and stability.

1. Stand with your feet together.
2. Step out to the right, lowering into a side lunge while keeping your left leg straight.
3. Push through your right heel to return to standing.
4. Repeat on the left side, alternating sides.

7 Most Recommended Compound Exercises to Melt Belly Fat

Workout #5: Power Leg Circuit

What you need: Just your body! This powerful lower body workout will help you build muscle and burn fat.

The routine:

1. Jumping Lunges – 3 sets of 12 reps per leg
2. Wall Sit – 3 sets of 30 seconds
3. Donkey Kicks – 3 sets of 15 reps per leg

Instructions: Perform all exercises in a circuit, resting 30 seconds between rounds. Perform 3 rounds.

1. Skipped lunges

This plyometric move targets the glutes, quads, and calves, burning calories and building explosive strength.

1. Start in a lunge position with your right foot forward.
2. Jump, switching legs in the air, and land in a lunge with your left foot forward.
3. Continue alternating for the desired repetitions.

2. Sitting on the wall

Wall sits develop endurance in the quadriceps and glutes, helping to tone and strengthen the lower body.

1. Lean against a wall with your feet hip-width apart.
2. Slide until your knees are at 90 degrees, as if you were sitting in a chair.
3. Hold the position for the indicated duration.

3. Donkey kicks

This exercise isolates the glutes and core, helping to build strength and stability.

1. Start on all fours with your knees under your hips and your hands under your shoulders.
2. Lift your right leg, keeping your knee bent, until your foot is parallel to the ceiling.
3. Lower your back.
4. Repeat for desired reps before switching sides.

Subscribe to our newsletter!