Weight Lifting Exercises to Lose Belly Fat | Full Guide

If you’re a male or female looking for weight lifting exercises to lose belly fat, you’re at the right place!

Many people have issues losing belly fat. Not because it’s inherently difficult to do, but because most have no idea how to begin. They may think, “Hmm… the fat is on my belly. I know! Sit-ups!”

So many people fail to recognize a key concept in fitness— that targeting a specific muscle group has no effect on its surrounding fat. For instance, doing bicep curls won’t help you lose fat on your arms.

In this article, I will show you everything you need, including a list of weight lifting exercises, to lose that stubborn belly fat. If you are willing to put in the work, it will be done.

You’ve already tackled the most important part! You had a specific issue you couldn’t solve, sought out a solution, and found it. All that’s left is to do it. And believe me, that’s the hardest part.

Once you start to see the results, you will become more motivated each day. Working out will become a habit you can’t go a day without. If it already is, I will suggest what you might be doing wrong. If all else fails, you will find an effective weight loss “hack” towards end.

First, I want to explain the nature of the exercises and a few things regarding fat lose. After that, I will present the weight lifting exercises to lose belly fat, then I will address some common questions and give some helpful suggestions.


What types of weight lifting exercises are best for losing belly fat?

The types that get your heart beat going! Some are better than others. Whats more important is rep range. A repetition, or rep, is one complete motion for an exercises. A set is group of repetitions done together. As a general rule of thumb, a 1-5 rep range is best for building strength, 6-12 is best for building muscle, and 15+ is best for muscle endurance training.

It is high intensity endurance weight lifting that will help you lose your belly fat. Endurance training is a type of aerobic exercise. Aerobic means “oxygen requiring”. Your body requires more oxygen and thus sends a single to your heart to pump faster (this is why these types of exercises are labeled as “cardio” or “cardiovascular”, of relating to the heart). For each set you do, aim to complete at least 15 reps.

Another important thing is resistance. As a general rule of thumb, if you are training for strength, push as much weight as you can (or more specifically, 90% of the maximum weight you can push for 1 rep, your 1RM).

If you are trying to build muscle, push as much weight as you can to complete 6-10 reps  (75-85% of your 1RM). And finally, for cardiovascular training, push as much as you can complete 15-25 reps for. If you are going over 25 reps with relative ease, increase the weight.

The final thing to consider is the amount of rest you take in between each set. Strength training requires the longest amount of rest as a lot of energy is used. Cardio or endurance training requires very little rest to keep the heart pumping at a high rate.

The longer your heart pumps at an adequate rate, the more calories you will burn. Whats an adequate rate? 205 BPM minus your age is usually enough. Don’t worry to much about this.

What is the best weight lifting program to lose belly fat?

The single, most effective weight lifting program to lose belly fat is circuit training. Circuit training is a style of working out where you complete a set exercises back to back, rest for a few mins, then start over.

The order of the exercises allows one muscle group to rest while another is working. The result is a system that taxes your cardiovascular endurance and burns fat like no other.

Here’s an easy outline to help you build your own circuit by selecting from the best weight lifting exercises to lose belly fat.

The Program

Step 1: Set a limit for each circuit. 

Anywhere from 10-40 minutes is good for circuit training. If this is your first time, I suggest you start with 5 minutes. See how you feel after and adjust. Because you will be alternating between muscle groups, you wont have to rest unless your cardiovascular system is weak.

Step 2: Choose a lower body exercise.

Pick any one of the following lower body exercises and do 15-25 reps. If this is your first round, start with a low weight and warm up. Increase the weight during the next round.

You may either do the same exercise you did in the previous round or start a different one from the list. Once you are done with your lower body exercise, immediately jump to step 3 without resting. 

  • Barbell Squat
  • Plie Dumbbell Squat
  • Barbell or dumbbell Lunges
  • Sumo Dead lift
  • Superman (Body weight exercise, 30-45 seconds each round)
  • Leg press
  • Smith Machine Squat
  • Barbell Step Ups

Step 3: Choose an upper body exercise. 

Do the same as wit step 2. Pick an exercise, complete 15-25 reps, and move on to the next step.

  • Military or Shoulder Press
  • Bench Press
  • Bent-over Barbell Rows
  • Tricep dips
  • T-Bar Rows
  • Front Lat Pulldown

Step 4: Pick a total body movement.

Pick a compound movement and do 15-30 reps.

  • Jumping lunge
  • Burpee
  • Butt Kicks
  • Vertical Mountain Climber
  • Sit ups
  • Punches (do for 60 seconds)
  • Bench hop-over

Step 5: Pick a sprint and do for 1 minute. 

  • Jumping jacks
  • Rope Jumping
  • Burpee
  • Bench hop-over
  • Sprint
  • Jog in place
  • Cycling machine
  • StairMaster

Step 6: Rest for one minute.

Rest for a minute then repeat the cycle. Keep repeating the cycle until you reach the time limit.

How long will it take before I start seeing results?

Depending on how hard you push yourself, you can start seeing results in as little as two weeks. Aim to drop 1-2 pound in body weight each week. Work on your diet and stick to your weight lifting routine. If you don’t see results after a month, fat burners may be a good option for you. See the following section.

Using fat burners to get rid of belly fat. 

Taking fat burners can be a safe and effective way to get ripped. The majority of fat burners work by reducing your appetite and making you feel less hungry. Some utilize thermogenesis, the production of heat in the body, to stimulate your metabolic activity. One fat burner I highly suggest is Vintige Burn.


Vintage Burn is one of the most successful fat burners on the market. It has by far produced the most amount of satisfied customers. It is made by Old Schools Labs, a company based in California that specialize in all-natural fitness supplements.

They claim to produce the world’s first muscle-preserving fat burner. And thousands of customers, including myself, can attest to this claim. The product contains 9 simple and all natural fat burning ingredients—  raspberry ketones, chrysin, caffeine, and 6 extracts (green tea leaf, Green coffee bean, olive leaf, bacopa leaf, garcinia fruit, and forskohlii root extract). Each ingredient is effective in weight loss and is backed by scientific research.

As a matter of fact, Vintage Burn contains 5 out of 6 fat burning ingredients that my research suggests are the most effective fat burners (garcinia cambogia extract, caffeine, raspberry ketones, green coffee bean extract, green tea extract, and CLA). Click the button below for an updated price. Click here for more information regarding fat burners. 

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Mike S.

Mike is the main contributor for Olympic Muscle. He is a full time college student majoring in computer science and biochemistry. When when not in school, Mike spends his time practicing his true passion in life— pushing heavy a** weight.
Mike S.
Many people have issues losing belly fat. Not because it’s inherently difficult to do, but because most have no idea how to begin. Weight loss isn\'t difficult and this article will show you why. Follow this guide, and you will drop 10 pounds guaranteed!

2 thoughts on “Weight Lifting Exercises to Lose Belly Fat | Full Guide”

  1. Hi there
    How many times a week do you suggest to do this routine, to see results in a couple weeks (like you said) ? Also should you avoid to do it on a weightlifting day ?

    Thanks you for your great articles !

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