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January 07, 2021 3 min read 1 Comment

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 plyometricshere.

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 ahealthy 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 ofBodyRock+ 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 adumbbell and/or akettlebell. Use aweighted vestto increase the intensity and your caloric burn. You can get all our gear online at great prices when youshop 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!

1 Response


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Due to COVID-19, shipping systems the world over are experiencing abnormal delays. There is an enormous demand on postal and delivery services as online shopping has skyrocketed, due to store closures and stay-at-home mandates. This is an unprecedented situation, and we are working around the clock to fulfill your orders as quickly as possible. To be clear, we are filling orders in 4-6 days, and we are shipping immediately after that. Once shipped, our shipping partner, UPS, will get your order out to you as quickly as possible. Thanks for your support and understanding.

Are you in Canada? Specifically, are you outside of a metropolitan centre? We need to alert you to a disruption in shipping due to COVID-19. Our preferred shipping provider, UPS, has informed us that they cannot guarantee express shipping for many locations. We have also seen that packages delivered to Toronto, Ottawa, Vancouver, etc, are not waylaid, but packages delivered to areas just outside of these cities are being held in transit for days or even weeks. UPS has discontinued their guarantee of 1-4 day delivery, which you can read more about here. Therefore, we can guarantee early fulfillment but not early delivery of our goods from our warehouse to your door at this time.


We want you to start your fitness journey with us as quickly as possible, that’s why we send every package to the USA & Canada via expedited or standard shipping with our partners at UPS. Once your order is received and processed, it typically takes 2-4 days to get to you once it leaves our warehouse. That’s our commitment and we stand by it.

We ship within Canada and the United States via UPS with Standard & Expedited shipping (whichever is faster)

For locations outside of the US and Canada, we ship using FedEx International (EUROPE and Other Nations), which is usually in transit for 7-10 business days, depending on location.

We ship all of our physical products with UPS, from our warehouse location in Kingston, Ontario, Canada. Delays caused due to custom withholds are not included in these estimated delivery times.

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We offer a 30-day return policy, as long as: it is not more than 30 days past the date of delivery; and your item is in its original condition and packaging with the original order number. Refunds will be issued when the equipment is received back to the BodyRock warehouse, minus the original cost of shipping, and the customer is responsible for the costs of return shipping. To request a refund on physical product purchases, please contact us.

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We cannot issue refunds on digital goods such as e-books or videos, as these are non-tangible goods that are irrevocable once the order is placed.


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