The FREE Belly Fat Workout for All Fitness Levels

So, you want to lose belly fat and chances are, you want to do it as quickly as possible. We got your back. We've designed a free workout to show you how to lose belly fat by activating fat burn across all the biggest major muscle groups in your body. This is achieved by combining heavy resistance high-intensity interval training with powerful plyometrics.

Resistance + Plyometrics: The Belly Fat Burning Power Couple

You probably already know by now that lifting weights helps you gain muscle, which in turn helps you burn more fat since muscle requires more energy to maintain than fat. So, instead of the calories you eat being converted to fat, they are used to fuel those strong, sexy muscles of yours.

You can't spot lose weight, so instead of training muscles in isolation (which definitely has its time and place), to burn more fat from your belly and all over your body, we use compound movements, which work multiple big muscle groups at once. 

The next part of our belly fat busting equation is the plyometrics. Plyometrics involve using explosive, intense movements to increase your power, speed, and muscle tone.

Muscles that are stretched then contracted with intensity will performing each rep with max force, and the more force you use, the more muscle you build and energy you burn. Examples of plyometric exercises include box jumps, jump squats, skipping, switch lunges, and clap push-ups.

You can read more about plyometrics here.

For now, let's get back into the meat of our FREE belly fat workout.

So, you have the compound lifting movements and the plyometrics. Next, we wrap these two components up in a high-intensity interval training (HIIT) pyramid workout. HIIT has been shown to burn more fat and build more muscle in less time than steady-state cardio or traditional weight lifting alone, making it the preferred method of millions to shed fat fast.

Read more about the benefits of HIIT here.

Pyramid workouts involve structuring the training so that your first interval or set of reps is the longest or highest, and then you gradually work your way to a small amount of time or reps. This helps you mentally stay motivated, since nothing will be as intense as that first set, and physically, it helps you avoid fitness plateaus by challenging your body with a different type of training. 


This workout is short, sweet, and sweaty, and (when performed regularly and in conjunction with a healthy lifestyle and diet) can help you accelerate your belly fat loss. BodyRock Trainer Beth will guide you through, offering up modifications so you can work to your fitness level.

You can sign up for a free trial of BodyRock+ now and get hundreds of other sweat sessions with Beth. No risk, all reward. Join us now!

A note on equipment...

The only equipment you need is a dumbbell and/or a kettlebell. Use a weighted vest to increase the intensity and your caloric burn. You can get all our gear online at great prices when you shop now.


The moves: 



Mat Jumps

Twist Lunges

Burpee + Twist Kick

How’d you like this belly fat workout? Share in the comments!. 



Right now, until January 15th, you can get access to our entire library of workouts, challenges and Bootcamps! It'll cost you less than a cup of coffee for the first month, and $19.99 per month after that. No commitment necessary, just try it out!


Remember to use the code NEWYEAR at Checkout!


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