Running on a treadmill is a popular way to burn calories. But did you know that strength training can be even more effective for burning belly fat? Yes, lifting your body weight or using resistance can help shed fat faster than steady cardio. Strength moves not only burn calories during the workout, but also help your body burn more even after you’re done.
Strength training builds lean muscle. More muscle means a faster metabolism. And that means more fat burned throughout the day. In this article, we’ll look at 6 of the best strength moves that target belly fat better than a treadmill session.
1. Squat to Press
This full-body move works your legs, core, and shoulders. It also raises your heart rate, helping you burn more fat.
Start by standing with your feet shoulder-width apart. Hold a pair of dumbbells at shoulder height. Lower your body into a squat. Make sure your back stays straight and knees do not go past your toes. As you rise back up, press the dumbbells overhead.
Repeat this move for 10 to 12 reps. Do 3 sets. This move is great because it combines lower and upper body movement in one.
Why it works:
Squat to press uses many muscle groups at the same time. It builds strength and keeps your heart rate high. This burns more calories than running at a steady pace.
2. Mountain Climbers
Mountain climbers look like a cardio move, but they’re also a great strength workout for your core, arms, and shoulders.
Start in a push-up position. Bring your right knee toward your chest. Quickly switch legs, bringing your left knee forward while pushing the right leg back. Keep switching legs fast, as if you are “climbing.”
Do this move for 30 seconds to 1 minute. Rest and repeat for 3 rounds.
Why it works:
This move is high-intensity. It targets belly fat while building core strength. It also trains balance and coordination.
3. Kettlebell Swings
Kettlebell swings are one of the best exercises to burn fat and build muscle at the same time. They mostly work your glutes, hamstrings, hips, and core.
Hold a kettlebell with both hands. Stand with your feet slightly wider than hip-width. Swing the kettlebell back between your legs. Then quickly thrust your hips forward to swing the kettlebell up to shoulder level. Keep your arms straight and core tight.
Do 3 sets of 15 to 20 swings.
Why it works:
The hip thrust creates explosive power. This move burns calories fast and strengthens the entire back side of your body. Your core has to stay tight to control the swing, which helps reduce belly fat.
4. Plank with Shoulder Taps
This is a simple bodyweight move that targets the core and stabilizer muscles. It builds strong abs and burns fat by increasing time under tension.
Start in a high plank position. Your hands should be under your shoulders. Keep your feet slightly wider than your hips. Tap your left shoulder with your right hand, then tap your right shoulder with your left hand. Try to keep your hips still.
Do 3 sets of 20 taps (10 each side).
Why it works:
Holding the plank works your entire core. The taps add movement that challenges your balance and makes your core work harder. It’s better than a crunch and safer for your back.
5. Jump Squats
Jump squats turn a simple leg move into a fat-burning blast. This plyometric move builds strength and improves heart health.
Start in a squat position. Push through your heels and jump up. Land softly and go straight back into a squat. Use your arms to help you jump higher.
Do 3 sets of 12 to 15 jumps. Rest 30 seconds between each set.
Why it works:
Jump squats raise your heart rate fast. They burn more calories than walking or jogging. The explosive movement targets leg muscles while improving endurance.
6. Renegade Rows
Renegade rows combine a plank hold with a rowing motion. It targets your back, core, shoulders, and arms.
Start in a high plank with a dumbbell in each hand. Row your right dumbbell toward your waist while keeping your body stable. Lower it and row the left dumbbell. Avoid twisting your hips.
Do 3 sets of 10 to 12 reps on each side.
Why it works:
Renegade rows work your whole body, especially the core. Holding the plank position forces your abs to stay tight, while the row strengthens your upper back and arms. This move helps burn belly fat and build muscle at once.
Why Strength Training Beats the Treadmill
While treadmill runs are great for heart health, they aren’t the best for fat loss. Here’s why strength training is often better:
- Afterburn Effect: Your body burns calories after the workout to repair muscles.
- More Muscle = Higher Metabolism: Muscle burns more calories at rest than fat.
- Full-Body Activation: Most strength moves use multiple muscle groups.
- Improved Body Shape: Lifting helps tone your muscles and tighten your body.
- Lower Impact: Many bodyweight and resistance moves are safer on joints than running.
Tips for Burning Belly Fat with Strength Moves
- Do strength workouts 3 to 4 times per week
- Combine strength training with a clean diet
- Include some high-intensity moves in your routine
- Stay consistent and track your progress
- Get enough sleep and manage stress
Strength Circuit for Belly Fat Burn
Try this 20-minute circuit 3 times a week:
| Exercise | Reps/Time | Sets |
|---|---|---|
| Squat to Press | 12 reps | 3 |
| Mountain Climbers | 1 minute | 3 |
| Kettlebell Swings | 20 swings | 3 |
| Plank Shoulder Taps | 20 taps total | 3 |
| Jump Squats | 15 jumps | 3 |
| Renegade Rows | 10 each side | 3 |
Rest 30 to 60 seconds between each set. Focus on form and controlled breathing.
The Bottom Line
If you’ve been spending hours on the treadmill without seeing results, it might be time to switch things up. These 6 best strength moves can help you burn belly fat faster while also building lean muscle. You don’t need a gym full of machines. With just a few simple exercises, you can get strong, burn fat, and feel great.
Start today, and feel the difference in your energy, strength, and waistline.
