The Best Bodyweight Workout for Burning Belly Fat

Shred fat fast and carve abs of steel with this killer circuit

By Men's HealthUpdated: 01 April 2019

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Fifteen minutes is all you need to craft your ideal abs. This core-focused routine makes use of your bodyweight to engage muscles throughout your body and speed up your metabolism. Do a set of the first exercise for 30 seconds, rest for up to 30 seconds and go straight on to the second exercise.

Once you're done, go back to the start. Continue until you’ve done 3 sets of each, with the same 30 seconds on, 30 seconds off pattern.

15 minutes for killer abs. You're welcome.

Pike press-up

Sets: 3

Reps: 30 seconds

Rest: 30 seconds

Get into a press-up position with your hands wider than shoulder width apart. Bend at the waist and lift your heels off the floor, keeping your back straight, so your body forms an upside down V-shape. Bend at your elbows to lower your head towards the floor. Then push back explosively to the start position.

Pistol squat

Sets: 3

Reps: 30 seconds

Rest: 30 seconds

Stand with your feet in a narrow stance and lift one leg off the floor. Bend your standing knee to squat down as low as you can while keeping your back straight. Push back up to the start position through your heel, then switch legs and repeat. That's one rep.

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Mountain climber

Sets: 3

Reps: 30 seconds

Rest: 30 seconds

Set up on the floor as though in a sprinter's blocks, with one foot positioned beneath your waist and one back, with your leg straight. Explosively swap foot positions. Repeat for the prescribed reps.

Wide press-up

Sets: 3

Reps: 30 seconds

Rest: 30 seconds

Get down into a press-up position with your hands a few inches wider than shoulder width apart. Lower your body until your chest is an inch from the ground then explosively drive up by fully extending your arms.

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Inverted row

Sets: 3

Reps: 30 seconds

Rest: 30 seconds

Set up a bar in a rack at waist height. Grab it with a wider than shoulder-width overhand grip and hang underneath. Position yourself with heels out in front of you and arms fully extended. Your body should be straight from shoulders to ankles. Flex at the elbows to pull your chest up to the bar. Lower yourself back to the start position under control.

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