What are effective exercises for getting rid of belly fat?

Reviewed by Yoshinori Abe, MD

Internal Medicine

Belly fat reduction is most effective through a combination of high-intensity interval training (HIIT), consistent exercise, and a healthy diet. HIIT burns calories quickly and targets visceral fat, while regular activity and balanced nutrition support long-term results.

However, stubborn belly fat can sometimes signal underlying health issues like hormonal imbalances, insulin resistance, or thyroid conditions. If diet and exercise aren't producing results, it's worth investigating potential medical causes. Take a free, instant, online symptom check to better understand what may be driving your symptoms and get personalized guidance on next steps.

Reviewed for medical accuracy: 07/21/2026

Important Next Steps

Discover why belly fat may be hard to lose Learn if your belly fat needs care See if belly fat signals a health issue Find OTC options for belly fat concerns Find a doctor for belly fat reduction Discover safe home remedies for belly fat Find out what’s causing stubborn belly fat

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Explanation

Reducing belly fat can be challenging, but certain exercises can help. High-intensity interval training (HIIT) is shown to be effective in reducing abdominal fat. This type of exercise involves short bursts of intense activity followed by periods of rest or lower intensity exercise.

Why HIIT Works

Intensity: HIIT workouts are intense and help burn more calories in a shorter period.
Afterburn Effect: They increase your metabolism, allowing you to burn calories even after the workout.

Other Considerations

Consistency: Regular exercise is important. Just one workout isn't enough to see long-term results.
Diet: Alongside exercise, a healthy diet is crucial for reducing belly fat. If you're experiencing persistent abdominal discomfort or unusual symptoms while exercising, try Ubie's free AI symptom checker to better understand what might be happening with your body.

Overall, while HIIT is effective, combining it with other types of exercise and a balanced diet will give the best results for reducing belly fat.

(References)

Kuo CH, & Harris MB. (2016). Abdominal fat reducing outcome of exercise training. Canadian journal of physiology and pharmacology, 27152424.
Harris MB, & Kuo CH. (2021). Scientific Challenges on Theory of Fat Burning by Exercise. Frontiers in physiology, 34295263.
Maillard F, Pereira B, & Boisseau N. (2018). Effect of High-Intensity Interval Training on Total, .... Sports medicine (Auckland, N.Z.), 29127602.

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