Workout Routines

10 workouts to burn off your beer belly

Lose the gut and eliminate belly fat with these calorie-incinerating workout routines.

by
10 workouts to burn off your beer belly
Duration 30
Exercises 3-9
Equipment Yes

You don’t have to give up your favorite beer in order to lose that beer belly you’ve been rocking.

Give these 10 workouts a shot to make your gut disappear—and uncover your abs.

Workout notes

Workout 1: Complete exercises marked A and B as a superset—complete the first exercise's prescribed reps, then go directly to the second exercise without resting.

Workout 2: Complete this workout as a circuit. Do 10 rounds of the circuit. As you do the circuit, do one fewer rep for each exercise—10 each on the first round, then 9 each for the second round, until you've completed 10 rounds.

Workout 5: Complete each of the three circuits 3–5 times. Rest 30 seconds after each circuit.

Workout 7: Complete as many rounds as possible of a circuit in 20 minutes. Cycle through the circuits for each workout until you've completed them all.

Workout 8: Set a timer for 10 minutes and complete as many reps as possible of each exercise. Keep track of your reps for each and try to beat your score the following week.

Workout 9: Based on your own experience running and performing body-weight exercise, chose a distance you’d like to run: 1, 3, 5, or 7+ miles. Set a tracker on your phone to alert you every time you've run a quarter-mile. At each quarter-mile mark, perform a set of exercises in sequence—pushups first, situps next, and so on.

Workout 10: This is a special challenge. It’s not only crazy effective for fat-burning, but it’s also a good thermometer or gauge on what your overall fitness level is, and how you feel while being pushed to get through it.

10 workouts to burn off your beer belly 1. Medicine ball workout (perform as a circuit)

Exercise 1A.

Clean and Press You'll need: Medicine Ball How to
Clean and Press thumbnail
3 sets
10 reps
-- rest

Exercise 1B.

Situp and Throw You'll need: Medicine Ball How to
Situp and Throw  thumbnail
3 sets
10 reps
60 rest

Exercise 2A.

Mountain Climber You'll need: Medicine Ball How to
Mountain Climber thumbnail
2 sets
20 (each leg) reps
-- rest

Exercise 2B.

Close-Grip Pushup You'll need: Medicine Ball How to
Close-Grip Pushup  thumbnail
2 sets
15 reps
60 rest

Exercise 3A.

Bulgarian Split Squat You'll need: Dumbbells How to
Bulgarian Split Squat thumbnail
2 sets
10 (each side) reps
-- rest

Exercise 3B.

Seated Knee Tuck You'll need: Bench How to
Seated Knee Tuck thumbnail
2 sets
10 reps
60 rest

10 workouts to burn off your beer belly 2. Bodyweight plyometrics workout

Exercise 1.

Jump Squat You'll need: No Equipment How to
Jump squat thumbnail
-- sets
10 to 1 reps
-- rest

Exercise 2.

Pullup You'll need: Pullup Bar How to
Exercise: How to do an Eccentric Pullup thumbnail
-- sets
10 to 1 reps
-- rest

Exercise 3.

Dip You'll need: Dip Station How to
Dips thumbnail
-- sets
10 to 1 reps
-- rest
Complete 10 rounds.

10 workouts to burn off your beer belly 3. Core-challenging bodyweight workout

Exercise 1A.

Bear Crawl How to
Bear Crawl  thumbnail
3 sets
50 feet reps
-- rest

Exercise 1B.

Crab Walk How to
Crab Walk  thumbnail
3 sets
50 feet reps
As needed rest

Exercise 2.

Parallel Bar Hand Walk How to
Parallel Bar Hand Walk  thumbnail
5 sets
To the end and back reps
As needed rest

Exercise 3A.

Forward Sprint How to
Forward Sprint thumbnail
5 sets
50 yards reps
As needed rest

Exercise 3B.

Backward Sprint How to
Backward Sprint thumbnail
5 sets
50 reps
As needed rest

10 workouts to burn off your beer belly 4. Rowing machine workout

Exercise A.

Rower You'll need: No Equipment How to
Rower thumbnail
-- sets
100 meters reps
30 sec. rest

Exercise B.

Rower You'll need: No Equipment How to
Rower thumbnail
-- sets
200 meters reps
30 sec. rest

Exercise C.

Rower You'll need: No Equipment How to
Rower thumbnail
-- sets
300 meters reps
30 sec. rest

Exercise D.

Rower You'll need: No Equipment How to
Rower thumbnail
-- sets
400 meters reps
30 sec. rest

Exercise E.

Rower You'll need: No Equipment How to
Rower thumbnail
-- sets
500 meters reps
30 sec. rest

Exercise F.

Rower You'll need: No Equipment How to
Rower thumbnail
-- sets
400 meters reps
30 sec. rest

Exercise G.

Rower You'll need: No Equipment How to
Rower thumbnail
-- sets
300 meters reps
30 sec. rest

Exercise H.

Rower You'll need: No Equipment How to
Rower thumbnail
-- sets
200 meters reps
30 sec. rest

Exercise I.

Rower You'll need: No Equipment How to
Rower thumbnail
-- sets
100 meters reps
30 sec. rest

10 workouts to burn off your beer belly 5. Total-body cardio workout, part I

Exercise A.

Overhead Lunge You'll need: Barbell How to
Overhead Lunge thumbnail
-- sets
10 reps
0 sec. rest

Exercise B.

Skydiver Lunge You'll need: No Equipment How to
Skydiver Lunge thumbnail
-- sets
12 reps
0 sec. rest

Exercise C.

Glute Bridge How to
Glute bridge thumbnail
-- sets
12 reps
30 sec. rest

10 workouts to burn off your beer belly 5. Total-body cardio workout, part II

Exercise A.

Sumo Squat You'll need: No Equipment How to
Sumo Squat thumbnail
-- sets
15 reps
0 sec. rest

Exercise B.

Pike Pushup How to
Pike Pushup  thumbnail
-- sets
12 reps
0 sec. rest

Exercise C.

Frog Thrust You'll need: No Equipment How to
Frog Thrust  thumbnail
-- sets
10 reps
30 sec. rest

10 workouts to burn off your beer belly 5. Total-body cardio workout, part III

Exercise 1.

Plank/Side Plank Combo You'll need: No Equipment How to
Bird-dog thumbnail
2 sets
15 sec. on each side reps
10 sec. rest

10 workouts to burn off your beer belly 6. Sprint workout

Exercise Warmup:

Run How to
Run thumbnail
-- sets
3–7 min. reps
-- rest
Gradually increase your pace.

Exercise Intervals:

Sprint You'll need: No Equipment How to
Man sprinting on track thumbnail
7 sets
20-40 yards reps
As needed. rest

10 workouts to burn off your beer belly 7A. 20-minute workout, Circuit A

Exercise 1.

Run How to
Run thumbnail
-- sets
Walk one minute, sprint one minute reps
-- rest
Use a treadmill

Exercise 2.

Dummbbell Flye You'll need: Dumbbells How to
Dumbbell Flye thumbnail
-- sets
8-10 reps
-- rest

Exercise 3.

Pushup How to
Pushup  thumbnail
-- sets
No more than 15 reps
-- rest

Exercise 4.

Plank You'll need: No Equipment How to
Plank thumbnail
-- sets
30 seconds reps
-- rest

10 workouts to burn off your beer belly 7B. 20-minute workout, Circuit B

Exercise 1.

Pullup You'll need: Pullup Bar How to
Exercise: How to do an Eccentric Pullup thumbnail
-- sets
As many as possible reps
-- rest

Exercise 2.

Dumbbell Lateral Raise You'll need: Dumbbells How to
Dumbbell Lateral Raise  thumbnail
-- sets
12-15 reps
-- rest

Exercise 3.

Lying Dumbbell Skull Crusher You'll need: Dumbbells How to
Lying Dumbbell Skull Crusher  thumbnail
-- sets
10-12 reps
-- rest

Exercise 4.

Side-to-Side Hop You'll need: No Equipment How to
Side-to-Side Hop  thumbnail
-- sets
30 seconds reps
-- rest

10 workouts to burn off your beer belly 7C. 20-minute workout, Circuit C

Exercise 1.

Dumbbell Lunge You'll need: Dumbbells How to
Dumbbell Lunge thumbnail
-- sets
20 (each leg) reps
-- rest

Exercise 2.

Burpee You'll need: No Equipment How to
Burpee thumbnail
-- sets
-- reps
-- rest

10 workouts to burn off your beer belly 7D. 20-minute workout, Circuit D

Exercise 1.

Floor Pullover You'll need: Barbell How to
Pullover thumbnail
-- sets
10 reps
-- rest

Exercise 2.

Hop Onto Bench You'll need: Bench How to
Hop Onto Bench thumbnail
-- sets
20 reps
-- rest

10 workouts to burn off your beer belly 7E. 20-minute workout, Circuit E

Exercise 1.

Dumbbell Curl You'll need: Dumbbells How to
Dumbbell Curl thumbnail
-- sets
15 reps
-- rest

Exercise 2.

Lateral Band Walk You'll need: Resistance Band How to
Lateral Band Walk  thumbnail
-- sets
20 reps
-- rest

10 workouts to burn off your beer belly 7F. 20-minute workout, Circuit F

Exercise 1.

Stepup You'll need: Dumbbells How to
Stepup thumbnail
-- sets
30 seconds reps
-- rest

Exercise 2.

Leg Lift You'll need: Bench How to
Leg Lift  thumbnail
-- sets
To failure reps
-- rest

10 workouts to burn off your beer belly 8. Anywhere AMRAP workout

Exercise 1.

Prisoner Squat You'll need: No Equipment How to
Prisoner Squat  thumbnail
1 sets
As many as possible in 10 min. reps
As needed. rest

Exercise 2.

Seal Jump You'll need: No Equipment How to
Seal Jump thumbnail
1 sets
As many as possible in 10 min. reps
As needed. rest

Exercise 3.

Pushup How to
Pushup  thumbnail
1 sets
As many as possible in 10 min. reps
As needed. rest

Exercise 4.

Side-to-Side Jump You'll need: Jump Rope How to
Side-to-Side Jump  thumbnail
1 sets
As many as possible in 10 min. reps
As needed. rest

Exercise 5.

Burpee You'll need: No Equipment How to
Burpee thumbnail
1 sets
As many as possible in 10 min. reps
As needed. rest

10 workouts to burn off your beer belly 9. Muscle run

Exercise 1.

Pushup How to
Pushup  thumbnail
1 sets
25 reps
-- rest

Exercise 2.

Situp You'll need: No Equipment How to
5 CrossFit Workouts You Can Do With Only Dumbbells thumbnail
2 sets
25 reps
-- rest

Exercise 3.

Jump Squat You'll need: No Equipment How to
Jump squat thumbnail
3 sets
25 reps
-- rest

Exercise 4.

Crunch You'll need: Swiss Ball How to
Crunch  thumbnail
4 sets
25 reps
-- rest

10 workouts to burn off your beer belly 10. Power-hour cardio routine

Exercise 1.

Jump Rope You'll need: Jump Rope How to
Jump Rope thumbnail
-- sets
800 reps
As needed. rest

Exercise 2.

Run How to
Run thumbnail
-- sets
1/4 mile reps
As needed. rest
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