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Do High Knees Burn Belly Fat? (Explained For Beginners)

Many gym-goers have a burning desire to burn belly fat.

(Pun intended.)

But it can be hard to find the most effective exercises for reducing tummy flab.

So, in this article, we look at whether high knees burn belly fat, and other exercises that can help slim your waist.

black man doing high knees

Do High Knees Burn Belly Fat?

The most important thing to know when it comes to reducing belly fat is that you can’t target specific are to burn fat from.

You can do lots of fat-burning exercises, and eventually, you will lose fat from all areas of your body.

(Including your belly.)

The order in which body fat is reduced isn’t something you can control though.

Since high knees burn calories, they can help burn belly fat.

You may not notice any reduction in belly fat in the short term, but if you do high knees as part of a fat-burning program, you can definitely slim your waistline as a result.

The Key To Losing Belly Fat

One of the most crucial parts of burning fat is being in a calorie deficit every day.

This means that you’re burning more calories than you’re consuming.

Although your training program won’t be able to directly target belly fat, being in a calorie deficit over time will result in fat loss.

And eventually, this fat will be burned from your waist.

How Many High Knees Should You Do To Burn Belly Fat?

This will depend on your current strength and fitness levels as well as how many high knees you can do already.

But, as a general rule, 3 to 6 sets of 80 to 100 high knees can be good for burning fat.

You may want to move away from reps and sets for your fat-burning program though.

Instead, you could do as many high knees as you can in 3 minutes before resting for a minute and repeating.

How Often Should You Do High Knees To Burn Belly Fat?

This will also depend on your current fitness levels as well as your overall fitness goals.

Doing high knees 2 to 3 times a week might be suitable for some intense fat-burning programs.

However, others may be suited to once a week.

For most fat burning programs, doing high knees at least twice a week will be beneficial.

Other Great Exercises To Help You Lose Belly Fat


Pull-ups help you lose belly fat very effectively.

They’re a compound exercise, meaning they work multiple muscle groups at once to help you burn even more calories.

Bicep Curls

Another great exercise for burning belly fat is bicep curls.

High reps tend to be better for this exercise if you’re wanting to burn as many calories as possible.

Hip Thrusts

This is a great glute exercise.

As part of a fat-burning program, hip thrusts help reduce belly fat by burning a ton of calories.


One of my favorite leg exercises is lunges.

Lunges can help you burn belly fat over time, assuming you’re in a calorie deficit.

And like high knees, these can be done anywhere at any time.

Rowing Machines

These are great for improving your overall cardiovascular health.

If you do plenty of them at a good intensity, rowing machines can burn belly fat.


Calorie Deficit for Fat Loss