Using weights builds lean muscle, which means your body burns more calories—even at rest. Plus, resistance training boosts your metabolism, helps with fat loss, and tightens up your core.
🏋️ Best Types of Weights for Fat Loss
You don’t need a full gym setup to get started—just the right tools and moves.
✅ Dumbbells
Perfect for home or gym. Easy to hold and super versatile.
Start with: 2kg–5kg for beginners (you can always go heavier as you build strength)
✅ Kettlebells
Great for full-body moves that raise your heart rate (hello, cardio + strength!).
Start with: 6kg–8kg for most beginners
✅ Medicine Balls
Awesome for core work, slams, and explosive exercises.
Start with: 3kg–5kg
✅ Resistance Bands
Not technically weights, but great for muscle activation and building strength without putting stress on joints.
🧘♀️ Best Weighted Exercises for Belly Fat Loss
Here’s the secret: you want compound movements (exercises that use multiple muscle groups). These burn more calories and help reveal that toned tummy over time.
1. Dumbbell Squats with Shoulder Press
Works legs, glutes, core, and shoulders.
🔥 Calorie burner and full-body strength builder.
2. Kettlebell Swings
Mega fat-burning move that targets your core, glutes, and hamstrings.
💥 Also improves posture and hip strength.
3. Weighted Russian Twists
Great for your obliques (sides of your abs).
👉 Use a medicine ball or dumbbell.
4. Renegade Rows (with Dumbbells)
Targets your core, back, and arms—plus it works your balance.
💪 Total-body move that really hits the abs.
5. Weighted Walking Lunges
Hold dumbbells by your side and lunge forward.
🔥 Burns calories while building strong legs and core.
6. Plank with Shoulder Taps (Bodyweight or Light Weights)
Builds core stability and improves endurance.
Bonus: great for toning the whole midsection.
🕒 How Often Should You Train?
Aim for 3–4 weight training sessions per week, mixing upper body, lower body, and full-body workouts.
Add some cardio (like walking, cycling, or HIIT) 2–3 times a week for even better fat-burning results.
🍎 Don’t Forget: Diet Plays a Big Role
No matter how many weights you lift, you can’t out-train a bad diet. For fat loss (especially around the tummy), focus on:
- Drinking more water 💧
- Cutting down on sugar and processed foods
- Eating more protein and fibre
- Watching your portion sizes
Final Thoughts
Losing belly fat isn’t about crunches or magic machines—it’s about building muscle, staying active, and eating right. The right weights and exercises can help tighten and tone your core while boosting your fat burn across your whole body.
Stick with it, stay consistent, and trust the process. Your goals are totally within reach 🙌