5-Minute Workout to Lose Belly Fat


I know – it’s hard to find time to squeeze in a workout.   However, can you sacrifice 5 minutes to workout per day?  Most of us can – even though we tell ourselves we’re too busy.  Sacrificing just five minutes to workout per day can help chip away at stubborn belly fat.

Please note, however, that losing belly fat cannot be done with just five minutes of exercise.  What will also help?  Cut out sugar and processed food, drink lots of water, and eat plenty of fiber.   I’ve talked before about preparing post-workout meals.   Changing these simple daily behaviors along with periods of ab-burning activity will help you achieve a flatter belly fast.

Below are five routines that add up to a five-minute workout that you can use anytime throughout the day to banish your belly fat.


I encourage you to do these exercises at least three or four times per week. And a warning:  If you are new to exercise, have a history of back pain, have high blood pressure or any other chronic medical condition, please speak to your doctor before starting this or any other workout program.  Now let’s begin:

The Plank

Let’s start with the plank.  If you do only one ab exercise, it should be this one.  It’s a great way to strengthen and flatten your midsection, and your legs get in on the action, too.

Lie on your front and then rest on your forearms.  Lift your body up so that your shoulders, hips, and legs form a straight line.   If this is too hard, bend your legs and rest on your knees.  Is this too easy?  Shift your weight from one leg to another.

Try holding this position for 30-60 seconds, but don’t hold your breath.  Here’s a video link for proper form and technique:  https://www.youtube.com/watch?v=DHvSGdCIZyQ

Abdominal Twists

This one works your abs and your waist all at the same time making it a very efficient exercise to lose belly fat.  Sit on a mat or flat surface, with your knees slightly bent.  Lean back while keeping your head and hips still.  Now imagine reaching out and grabbing something on either wall, immediately sideways from you.  If you choose, add a medicine ball to add resistance to your workout.

Try 8-15 twists per side.  Here’s a video on correct form:  https://www.youtube.com/watch?v=drvh39387LY

Women in plank position near Brooklyn Bridge river in background

The Inchworm

Boot camp exercises always include this exercise – and for good reason.  This works your flexibility, mobility, and strength.   Here’s how you do it:

Start standing with your feet hip-width apart.  Hinge forward at your hips and place your palms on the mat.  You can bend your knees if needed to get your palms flat on the floor.  Walk your hands forward so you are in high plank.  Your shoulders should be stacked directly above your wrists.  Now, walk your hands back towards your feet and stand up.  That’s 1 rep.

Now, try aiming for 6-10 reps.  For reference, here’s a video showing the correct posture and stance:  https://www.youtube.com/watch?v=VSp0z7Mp5IU

Mountain Climber Plank

Good news: This is your last ab exercise.  Bad news:   We’re kicking things up a notch.

Start in high plank. Quickly pull your right knee into your chest, and then extend it back out as soon as you draw your left leg into your chest.  The quicker you move, the better the cardio workout.  Just don’t sacrifice speed for form.

Do 10-20 on each leg.  Here’s a video link: https://www.youtube.com/watch?v=UOGvtqv856A

Prone Back Extensions

Your final belly fat loss exercise is not for your belly at all, but your lower back.  Why?  All that habitual sitting causes your abdominals to bow outward, which gives you a sort of paunch when viewed from the side.  This exercise encourages a more upright posture which also flattens your belly.

Lie on your front with your hands clapped and resting on the floor.  Put your head on your hands.  Lift your feet 2-3 inches off the floor and then lift your upper body off the floor, too.

Shoot for 12-20 repetitions.  Here’s a video: https://www.youtube.com/watch?v=B7uDZYcFD1s

One Final Thing…

If any of these exercises are a little too hard for you right now, make sure you do the lowest number of reps possible.  Don’t try and do too much, too soon, or you may end up sore.  Try and do a little more exercise each time you do a workout – even if it’s just one more rep.  That’s how you’ll get stronger and lose that pesky belly fat.

Please let me know if these exercises worked for you.  Or, maybe you have an ab exercise that you swear by and would love to share.

Please let me know by emailing hello@heartandsoulblog.com.  I’d love to hear from you!

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