Kick That Gut to the Curb: Best Exercises Lose Belly Fat for Men Over 40
By Joshua Van, Founder of Dad Bod 40
Hello Guys, welcome back to Dad Bod 40. As always, this is the space to get honest and realistic information about diet, nutrition, training, and most importantly to enjoy life after 40. One of the most annoying parts of getting older is belly fat. Not only is it uncomfortable and makes it difficult to button your shirt, but it also is a serious risk factor to your health. That layer of visceral fat around your organs can increase your risk for heart disease and diabetes. The good news is that with the right exercises to lose belly fat at home and at the gym, you can trim down and feel good about yourself again.
Hi, I am Joshua Van, just a regular guy that has been searching for as long as I can remember about what has worked and what has not for us 40+ year-old men. Today, I am going to share with you my list of best male exercises to lose belly fat from all of the research I have compiled in 2025. If you are asking yourself, “What exercises should I do to lose belly fat?” or, “Does running on a treadmill help lose belly fat?” I have included a detailed plan to help you slim down and feel energized again. So let’s go!
Key Takeaways
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No shortcuts: You can’t just zap belly fat, but good workouts to lose belly fat and eating less will carve you up.
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Mix it up: Cardio, weights, and treadmill workouts keep the calories burning.
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Core’s your friend: Stuff like planks makes your abs tight and your back happy.
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Live better: Good food, solid sleep, and less stress are half the battle.
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Stay at it: Aim for a couple hours of moving a week, plus some lifting.
Why Your Gut’s Winning After 40
Once you hit 40, your body’s like, “Nah, I’m good.” Your metabolism slows, hormones go wild, and muscle starts dipping out. That’s when belly fat sets up shop. A 2025 Harvard Health article says visceral fat can bump your heart disease risk by a third. Unlike that soft subcutaneous fat you can pinch, visceral fat’s sneaky, hiding inside and causing chaos.
Losing it’s not just about looking sharp—it’s about being around for the long haul. Best part? You don’t need a gym or all day to make it happen. With exercises to lose belly fat at home, some smarter eats, and a little hustle, you can ditch the Dad Bod.
How to Actually Lose Fat
It’s dead simple: burn more than you eat. You can’t just target belly fat (wouldn’t that be nice?), but a 2025 Men’s Fitness piece says mixing cardio, weights, and better food is how you tackle visceral fat.
My Go-To Exercises to Lose Belly Fat for Men Over 40
Here’s my shortlist of male exercises to lose belly fat. They’re easy to pick up, work at home or the gym, and hit hard on fat and strength.
1. High-Intensity Interval Training (HIIT)
This is my go-to method for burning fat quickly. You sprint hard for a few minutes, rest, and you’ll torch a huge amount of calories in a short time. In 2025, Men’s Health reports that HIIT can outperform steady cardio by up to 30% when it comes to calories burned.
How to Do It
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At the Gym: On a treadmill, alternate between 20 seconds of sprinting and 40 seconds of walking. Repeat for 15 minutes.
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At Home: Do burpees, jumping jacks, or mountain climbers. Perform each exercise for 30 seconds at high intensity, rest for 30 seconds. Do 4 rounds.
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Frequency: 2–3 times a week.
Can you use a treadmill to lose belly fat? Absolutely! Treadmill workouts, especially HIIT, make you sweat buckets and reduce visceral fat when you’re in a caloric deficit.
2. Lifting Weights
Muscle’s your secret weapon—it burns calories even when you’re kicked back. WebMD in 2025 says lifting piles on muscle, keeping your metabolism lit.
Best Moves
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Deadlifts: Hits your core, back, legs. Grab medium dumbbells, 12 reps, 3 sets.
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Squats: Works legs, abs. 15 reps, 3 sets with bodyweight or weights.
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Overhead Press: Tones shoulders, tightens your middle. 10–12 reps, 3 sets.
Tip: Start with light weights (5–10 pounds), more reps to stay safe. If you’re feeling strong, go heavier, fewer reps.
3. Core Bangers
Core moves won’t burn belly fat solo, but they make your abs solid and your posture on point. My top exercises to lose belly fat at home:
Planks
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How: Hold a forearm plank, body straight, 30–60 seconds.
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Why It’s Dope: Works your whole core, sides included.
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How Often: 3 sets, 3–4 times a week.
Mountain Climbers
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How: In a plank, pull knees to chest fast, 30 seconds.
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Why It’s Dope: Cardio plus abs, gets you gassed.
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How Often: 3 sets in HIIT.
Russian Twists
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How: Sit, lean back, twist side to side with a small weight, 20 reps.
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Why It’s Dope: Slims your waist by hitting side abs.
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How Often: 3 sets, 2–3 times a week.
4. Easy Cardio
Steady-state cardio such as walking or swimming can help burn fat and reduce visceral fat. According to the British Heart Foundation, in 2025, 2.5 hours a week of easy cardio is enough to keep your heart healthy and your waist trim.
Possibilities
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Walk on a Treadmill: Set a steady pace of 3–4 miles per hour for 30–45 minutes. Can you lose belly fat on a treadmill? Yes, but only if you’re also in a calorie deficit.
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Cycling or Rowing: Great low-impact options that can burn 300–500 calories per hour.
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Shake It at Home: Turn on some tunes, dance, or jump rope for 20–30 minutes.
5. Deadmill Sprints
Loved this from Men’s Health (2024). Shut off the treadmill, push the belt with your legs. It’s a beast for legs and heart.
How to Do It
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Push the belt 20–30 seconds, rest a minute, 5 rounds.
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Why It’s Dope: Torches calories, builds leg power.
Life Hacks to Drop Belly Fat
Workouts are clutch, but here’s how I seal the deal:
Eat Like You Mean It
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Protein’s king: Eat more eggs, chicken, Greek yogurt—about the size of your fist.
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Avoid bad carbs: If you’re eating white bread, switch to oats or sweet potatoes instead.
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Eat good fats: A handful of nuts or half an avocado will keep you satisfied.
Sleep and Zen
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Rack 7–9 hours: Less sleep makes you snacky, per Texas Health (2025).
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Chill out: Walk or breathe deep to keep stress (and belly fat) low.
Don’t Quit
Plan your week, stick to it. I scribble my workouts and meals in a notebook—keeps me locked in.
Frequently Asked Questions About Exercises to Lose Belly Fat
What exercises do I do to lose belly fat?
Combine HIIT, weightlifting (squats, deadlifts), and core exercises (planks). Aim for 2–3 hours of cardio per week, and weightlifting 2–3 times.
Does a treadmill help lose belly fat?
For sure! Treadmill workouts like sprints or walking burn calories, cut visceral fat if you eat less.
Can I do exercises to lose belly fat at home?
Yup! Burpees, planks, mountain climbers are dope male exercises to lose belly fat, no gear needed.
How fast can I lose belly fat?
With steady work and eating, maybe 8–12 weeks for results. Visceral fat drops quicker than soft fat, but keep grinding.
Do crunches kill belly fat?
Nah. Crunches build abs, but cardio, weights, and eating less lose belly fat.
References
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Harvard Health. (2025). Belly Fat and Your Health.
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Men’s Fitness. (2025). Quick Fat Loss Tricks.
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Men’s Health. (2024). 25 Fat-Busting Moves.
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WebMD. (2025). Workouts to Get Lean.
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British Heart Foundation. (2025). Cardio for Health.
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Texas Health. (2025). Fit Past 40.
