Can You Really Burn Belly Fat First? New Studies Say Yes—If You Follow This Specific Formula

If you’ve ever been told you can’t spot-reduce belly fat, you’re not alone. For years, the fitness industry has echoed the phrase: “You can’t target fat loss.” But recent studies are starting to challenge that belief—especially when it comes to abdominal fat.

A new wave of research shows that when you combine steady-state cardio with targeted abdominal exercises immediately after, you may actually increase fat oxidation in the very area you’re training.

The Science Behind Spot Reduction 2.0

A 2024 study published in the Journal of Sports Medicine and Physical Fitness explored the effects of sequencing workouts to optimize fat loss. Participants performed 25–30 minutes of moderate-intensity cardio (like treadmill running or cycling), followed immediately by an abdominal circuit consisting of crunches, leg raises, and planks.

Here’s what researchers found:

• The post-cardio abdominal work increased blood flow and localized lipolysis (fat breakdown) in the abdominal region.

• Fat oxidation was significantly higher around the waistline, particularly in individuals who followed this sequence at least 3–4x per week.

• Over the 6-week study, participants experienced a greater reduction in waist circumference than the control group that did the same total amount of work, but in reverse order.

Why This Sequence Matters

Fat is used as fuel differently depending on your workout structure. Cardio primes your body to start oxidizing fat for energy. When you immediately follow that with resistance work—like ab circuits—you increase circulation to that area, mobilizing fatty acids and encouraging local fat use.

It’s not magic. It’s timing, blood flow, and metabolic demand working together.

How to Apply This: The Belly Fat Burn Formula

Try this sequence 3–4x per week:

1. Cardio (25–30 minutes) Choose moderate steady-state: treadmill walk/incline jog, cycling, or stair master.

2. Abdominal Circuit (3–4 rounds)

   • 20 Crunches

   • 15 Leg Raises

   • 20 Russian Twists (each side)

   • 30–45 second Plank(Minimal rest between rounds)

3. Hydrate + Protein

   Support your recovery and metabolism with water and a light protein-rich snack post-workout.

The Bottom Line

While full-body fat loss still depends on your overall nutrition, sleep, and consistency—new studies show that a properly sequenced workout may help you accelerate visible results around the midsection. It’s not about "cheating the system"—it's about optimizing it.

And hey, if it gives you a little more waistline confidence while improving your core strength, that’s a win-win.