If you want to burn belly fat [1], unfortunately spot reducing isn't an option [2], Jillian Michaels told POPSUGAR. "Reducing overall body fat will help you decrease belly fat [3] as well as a diet that is clean," Jillian said. It should be low in processed sugars, flours, and alcohol, and calorie-controlled to prevent overeating. To figure out your ideal calorie target [4] and nutritional needs, we recommend speaking to a registered dietitian. She also said, "Keep sodium down to avoid water retention and drink water to flush out excess water weight."
Of course, you can also exercise to reduce your overall body fat [5]. "You'll want to condition the muscles under the fat so when you lose that top layer, your tummy is toned," Jillian explained. She said to focus on functional exercises that work multiple muscle groups like push-ups [6], mountain climbers, planks [7], and lunges to burn calories and condition your core.
Don't worry, we won't leave you hanging! Here's a belly fat circuit workout designed by Jillian that comes from her new app, My Fitness by Jillian Michaels [9]. Jillian explained she combines HIIT intervals [10] into strength and conditioning circuits. "There is no rest in between exercises so your heart rate stays up and time isn't wasted," she said. "These exercises incorporate multiple muscle groups and utilise bodyweight and free weight resistance training to maximise efficiency and condition core muscles." Let's do this!
Jillian Michaels Belly Fat Workout Circuit 1
Equipment needed: 2 lightweight dumbbells
Directions: After warming up for five minutes [11], repeat this circuit workout twice. For the side plank pops, do the left side the first time through, then on the right side on the second round. At the end, do this five-minute stretching routine [12].
| Exercises | Time |
|---|---|
| Forward Lunges with Dumbbell Chop | 25 seconds |
| Plankups | 25 seconds |
| Side Plank Pops | 25 seconds |
| Lateral Burpees | 25 seconds |
| Hollowman Hold | 25 seconds) |
Forward Lunges With Dumbbell Chop
- Hold both dumbbells with both hands, feet hip-distance apart.
- Rip the weight over and behind the shoulder.
- As you lunge forward with the right foot, chop the hands down diagonally across the body into the front leg. Make sure not to hinge at the hips and compromise your core.
- Step the right foot back as you circle the dumbbells behind the head. Keep alternating sides for 25 seconds.
Plankups:
- Start in a plank position.
- Drop down onto your forearms one at a time, then press back up to plank.
- Keep alternating sides for 25 seconds.
Side Plank Pops
- Begin in a side plank position on the left side.
- Lower the hips toward the ground, then raise them back up to complete the rep.
- Do as many reps as you can with correct form for 25 seconds.
- Do this exercise on the opposite side when repeating the circuit.
Lateral Burpees:
- Stand with your feet hip-distance apart.
- Jump up then crouch down, placing the hands on floor under the shoulders.
- Jump your feet out to left side.
- Hop your feet back to centre, then jump straight up and return to the crouch position. Repeat on the opposite side to complete the rep.
- Keep alternating sides for 25 seconds.
Hollowman Hold:
- Lie face up with your arms at your sides, palms up.
- Your legs are extended with the feet together.
- Lift your head, shoulders, and legs a few inches off the floor, hollowing out your belly.
- Press your lower back into the floor, holding like this for 25 seconds.