Shrink Belly Fat Faster With These Free Weight Exercises, Trainer Says — Don’t Eat This That

Whether you’re gearing up for bathing suit season or planning a beach vacation with that special someone, dealing with belly fat can be a real downer. (Not to mention that belly fat, also known as visceral fat, is associated with a variety of health risks.) A common and highly recognizable fitness priority that people want to achieve is losing belly fat. This kind of fat is a real pain, because it is difficult to get rid of it. But don’t feel down, because we’ve rounded up some productive free weight exercises that will shrink belly fat faster and get you in shape for your sun-filled vacation.

To lose fat, let’s talk about some key players in the game. Leading a healthy lifestyle, eating a calorie deficit, doing cardio regularly, and prioritizing strength training are all critical habits to adapt. When it comes to strength training, this form of exercise should make up the bulk of your workouts as it builds muscle, increases your metabolism and helps burn fat. And if you want to reduce belly fat faster, you should choose challenging strength exercises, preferably exercises with free weights. Free weights are superior because they force your body to work harder and contract more muscle groups compared to other forms of resistance exercise.

If you’re not sure which free weight exercises to choose, we’ve got you covered. Here are four moves you can add to your current routine or perform the ones below as a standalone workout. Aim for 3 work sets of the following moves, then check out The 6 Best Exercises for Strong and Toned Arms in 2022, the trainer says.


For this exercise, stand in front of the kettlebell with your feet outside the weight. Push your hips back and squat low enough to grab the kettlebell. Make sure your shoulders are in line with the handle and your torso is straight. Keeping your core tight and shoulders down, pick up the kettlebell by pushing through your heels and hips. Stand up straight and tighten your glutes at the top. Reverse the movement to bring the weight down before performing another rep. Complete 3 sets of 10 reps.

Related: Shrink Belly Fat Faster In Your 40s With These Free Weight Loss Exercises, Trainer Says

man doing dumbbell renegade row

Begin this move by getting into a push-up position with a wide stance, holding a dumbbell in each hand. Keeping your core tight and glutes pressed, grab one hand and row the weight up by pushing your elbow toward your hip and squeezing your lat. Return the barbell to the floor, then perform a row with the other arm. Perform 3 sets of 6 to 8 reps for each arm.

Related: The 4 Most Effective Exercises To Shrink Your Waist After 60

dumbbell shoulder press

Begin this exercise with the dumbbells next to your shoulders and your palms facing each other. Keeping your core tight and glutes pressed, press the dumbbells up, flexing your shoulders and triceps at the top. Lower the weight under control before performing another rep. Complete 3 sets of 10 reps.

Bulgarian split squat in dark gym

From a standing position, rest with your back foot on a bench or bench and step out with your other foot about 2 to 3 feet away from the bench. Hold a pair of dumbbells by your side and start the movement by lowering your body straight down — with control — so that your back knee is almost touching the floor and your front knee is in a runner’s lunge. Then use your weight to drive through your front heel to stand up again, flexing your quads and glutes as you stand up. Perform 3 sets of 10 reps for each leg.

Tim Liu, CSCS

Tim Liu, CSCS, is an online fitness and nutrition coach based in Los Angeles Read more

Leave a Comment