While diet plays a huge role in reducing belly fat, Jillian Michaels also recommends exercising to reduce overall body fat, which will help lean out your torso. "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, mountain climbers, planks, and lunges to burn calories and condition your core.
"The techniques that have been shown to burn more calories leading to burning more stored fat would be HIIT training (high intensity interval training), resistance training, functional fitness (exercises that incorporate multiple muscle groups), and circuit training," Jillian said. "I like people to do a minimum of 20 minutes, preferably 30 (not including a three- to five-minute warm up and three- to five-minute cool down). If done properly, it will be enough to see good results — but only if the diet is also on point."
Here's a circuit workout designed by Jillian that comes from her new app, My Fitness by Jillian Michaels to help you reduce belly fat. "I combine HIIT intervals into my strength and conditioning circuits. There is no rest in between exercises, so heart rate stays up and time isn't wasted. The exercises incorporate multiple muscle groups and utilize bodyweight and free-weight resistance training to maximize efficiency and condition core muscles," Jillian explained. The actual workout should take about 21 minutes, so with your warm up and cool down, you'll be done in about half an hour.
Jillian Michaels Belly-Fat Workout
Equipment needed: 2 lightweight dumbbells
Directions: After warming up for five minutes, repeat each circuit twice before moving on to the next circuit. For the side plank pops and the elevator plank, do the left side the first time through, then do the right side on the second round. Ideally there's no rest between exercises, but take a couple minutes to rest between circuits if you need to. At the end, cool down with this five-minute stretching routine.
Circuit 1
Exercises
Time
Forward Lunge with Dumbbell Chop
25 seconds
Plank-up
25 seconds
Side Plank Pop
25 seconds
Lateral Burpee
25 seconds
Hollowman Hold
25 seconds
Circuit 2
Exercises
Time
Elevator Plank
25 seconds
Bicycle Crunch
25 seconds
Inch Worm
25 seconds
Squirm Crunch
25 seconds
Mountain Climber
25 seconds
Circuit 3
Exercises
Time
High Knees
25 seconds
Standing Alternating Toe Tap Crunch
25 seconds
Standing Oblique Crunch (Left Leg)
25 seconds
Standing Oblique Crunch (Right Leg)
25 seconds
Alternating Cyclone Squat
25 seconds
Circuit 1
Image Source: Jillian Michaels
Forward Lunge 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.
Plank-up:
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 Pop
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 Burpee:
Stand with your feet hip-distance apart.
Jump up then crouch down, placing the hands on the floor under the shoulders.
Jump your feet out to left side.
Hop your feet back to center, 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.
1 / 3
Circuit 2
Image Source: Jillian Michaels
Elevator Plank
Starting in a plank position, bring the left knee up to the left triceps and hold, lower the knee down to the wrist, then raise it back up to the triceps.
Bring the leg back to plank position.
This completes one rep. Keep going for 25 seconds.
When repeating this circuit, perform this exercise on the right side.
Bicycle Crunch
Lie on your back with the knees bent and feet lifted off the floor.
Place your fingertips behind your head, with your elbows open wide, and being mindful not to pull on your head. Keep your chin off your chest and your eyes on the ceiling.
Bring the right elbow toward the left knee. Switch and bring the left elbow to the right knee. Continue bicycling the knees for 25 seconds.
Inch Worm
Begin standing, bend forward and tiptoe your hands all the way out into an extended position.
Tiptoe your feet all the way back to the hands. Make sure to keep your legs and arms as straight as possible so your core is doing most of the work.
Do as many inchworms as you can in 25 seconds.
Squirm Crunches
Lie face up with your arms extended at your sides and off the floor.
Lift your head and shoulder blades up as you reach your left hand toward the inside of your left ankle.
Then switch to the other side, reaching your right hand toward the right ankle.
Move side to side for 25 seconds.
Mountain Climber
Get in plank position.
Bring the right knee up toward the chest, tapping the foot on the ground.
Jump and switch so the left knee moves toward the chest and the toes tap the floor.
Continue running in place, popping off the balls of the feet, for a total of 25 seconds.
2 / 3
Circuit 3
Image Source: Jillian Michaels
High Knee
Similar to jogging in place but with a greater range of motion, tilt your pelvis up and forward and bring your knees as high up toward your chest as you possibly can.
Keep alternating knees for 25 seconds.
Standing Alternating Toe Tap Crunch
Stand with your feet hip-distance apart, arms extended up overhead.
Kick your right leg all the way up with power and intensity to touch your toe with your hand at belly-button level.
Keep alternating legs for 25 seconds.
Standing Oblique Crunch (Left Leg)
From a standing position, place your right hand on your waist, left hand behind your head.
Keeping both legs straight, lift the left leg out to the left side, crunching your elbow toward your lifted leg.
Keep going for 25 seconds.
Standing Oblique Crunch (Right Leg)
From a standing position, place your left hand on your waist, right hand behind your head.
Keeping both legs straight, lift the right leg out to the right side, crunching your elbow toward your lifted leg.
Keep going for 25 seconds.
Alternating Cyclone Squat
Stand in a five-pointed star position, with your feet wide, arms in T-position parallel to the floor.
Pivot to one side and drop the back knee down, coming into a lunge, keeping the arms out wide.
Come back up to the start position and rotate to the opposite side.
