Best Cardio For Stomach Fat (+ Quick Printable) ⏰

You’re about to experience the best cardio for stomach fat.

Belly fat is one of the hardest areas to reduce.

The thought of having to do hours of cardio to get rid of your belly fat can be daunting and time consuming.

This workout is designed by a professional certified personal trainer to help you reduce your belly fat quickly and effectively. With this home workout, you will start to see your belly fat shrink in no time. Plus, the instructions are easy to follow and tips are included to help you do the exercises correctly.

Not losing belly fat? Take this instant quiz. Find out what could be blocking your progress

Best Cardio For Stomach Fat: Who this Workout is For

This workout is exclusively created for women who are finding it difficult to get rid of belly fat.

And also have a minimum of 30 pounds to give away to anyone that wants it 😄

While this workout is technically available to everyone, it may not be suitable for those who are already very thin or only have a small amount of belly fat remaining.

But, no worries. There are many other workouts available for you on here, like my ab workouts or booty workouts.

So, don’t worry, I have something for everyone. Lots of love!

Best Cardio For Stomach Fat: How this Workout Works

Did you know that the way a workout is organized is just as important as the individual exercises themselves?

For example, you might know that jumping jacks are good for burning fat.

But do you know the best exercises to combine with jumping jacks to actually get results?

This is where my input as a Personal Trainer comes in very handy.

I’ve helped you pick the right exercises AND combined them in the right order to get you results.

In this workout, you’re getting exercises that will raise your heart rate, strategically target your biggest muscle groups, and make you sweat.

Together, these stimuli signal to your body to burn fat quickly during your workout and to continue to burn fat after your workout.

Your part in this process is to keep showing up and stay consistent.

You can do that by using the free exercises here on my blog – or you can start a free trial for a more efficient experience (video format, real-time guidance, perfectly organized).

Exercises in this Workout for Belly Fat

Best Cardio For Stomach Fat Exercise 1: high roller step – left

Want to avoid doing high roller step – left incorrectly? Try this Premium workout video. So you can be confident you’re not wasting any time. Try it free for 14 days.

Quick tips to do high roller step – left correctly.

Keep your feet at hip width apart Keep a soft bend in the foot that is on the floor for balance
For the leg you bring upward, just gently tap it to the ground when you make contact with the floor (no foot slamming please :)) Try to bring your knee up to waist level Keep your arms high up (above your head)
Create a consistent rotation clockwise then anticlockwise
Try to keep your eyes focused on your arms to help create a straight back and correct posture
Engage your core as you do the high roller step

Best Cardio For Stomach Fat Exercise 2: twist jacks

Want to avoid doing twist jacks incorrectly? Try this Premium workout video. So you can be confident you’re not wasting any time. Try it free for 14 days.

Quick tips to do twist jacks correctly.

Focus on powering this movement with your hips
Do not bring your knees up too high; they should cross-over, not come up high
Let your arms swing loosely – think delicate happy ballerina 🙂
Keep your shoulders loose and relaxed as well Picture yourself wearing a beautiful dress and twirling in it that’s a great analogy for this exercise

Best Cardio For Stomach Fat Exercise 3: hop clap

Want to avoid doing hop clap incorrectly? Try this Premium workout video. So you can be confident you’re not wasting any time. Try it free for 14 days.

Quick tips to do hop clap correctly.

Stand with your feet hip-width apart and your knees slightly bent. Keep your weight evenly distributed on both feet and engage your core muscles
Bend your knees and use your leg muscles to jump up and off the ground
As you jump, bring your arms up to chest height As you reach the peak of your jump, clap your hands together gently. Keep your fingers relaxed and slightly spread apart
As you land, bend your knees to absorb the impact and then immediately jump again to perform another hop clap. Keep your movements fluid and rhythmic

Best Cardio For Stomach Fat Exercise 4: jog punch

Want to avoid doing jog punch incorrectly? Try this Premium workout video. So you can be confident you’re not wasting any time. Try it free for 14 days.

Quick tips to do jog punch correctly.

Keep your feet shoulder-width apart, with your toes pointed forward. Your knees should be slightly bent.
As you punch, extend your arms as far out as is comfortable for you One common mistake when performing a jog punch is to let your elbow stick out too far. Keep your elbow in close to your body, and imagine that you are punching a target at eye level
As you punch, drive your shoulder and torso forward to add more power to your punch. Your arm should be fully extended at the moment of impact (with your imaginary object)
Like any exercise, the jog punch takes time and practice to master. Start slow and focus on getting the technique right before adding speed and power

Best Cardio For Stomach Fat Exercise 5: Single tray taps

Want to avoid doing Single tray taps incorrectly? Try this Premium workout video. And be confident you’re not wasting any time. Try it free for 14 days.

Quick tips to do Single tray taps correctly.

try to keep your feet moving at all times throughout the single tray taps exercise
make sure your arms aren’t drooping too low towards your waist
raise your arms as high as possible elbows should be around chin level or higher
with your arms, imagine you’re trying to clap with your elbows and you’ll be on the right track
keep your core engaged to stabilize your body

3 Best Cardio For Stomach Fat Tips & Advice

Replace Simple Carbs With Complex Carbs

Simple carbs, such as cookies and cake, are quickly digested and can cause a spike in your blood sugar levels.

Complex carbs, on the other hand, take longer to digest and can provide your body with sustained energy.

Examples of complex carbs include brown rice, quinoa, and oats.

Eat Less Sugar

Sugar can be found in many of the packaged foods we buy, such as cereals, breads, and granola bars.

Refined sugar has very few nutrients and can cause our bodies to store fat more easily, making it difficult to lose belly fat.

Instead, opt for natural sweeteners like honey, agave nectar, or maple syrup.

Another way to reduce sugar intake is to avoid sugary drinks like soda, energy drinks, and fruit juices.

These beverages are often loaded with sugar and can quickly increase our calorie intake without providing any nutrition.

Try switching to water or unsweetened tea or coffee instead.

Finally, be sure to check the labels of any processed food that you buy.

Many of these foods can be high in sugar, even if they don’t taste sweet.

Avoiding processed foods is a great way to reduce sugar intake and help you reach your goal of a flatter stomach.

Apply appetite management

Drinking a glass of plain water 30 minutes before each meal is a great way to manage appetite.

This in turn contributes to weighloss and reduced belly fat.

Additionally, plain water helps to flush toxins out of your body that can help improve your overall health.

So, before your next meal, try drinking a glass of plain water about half an hour beforehand and see how your body feels after the meal.

You should feel satisfied and balanced.

Best Cardio For Stomach Fat Frequently Asked Questions (FAQ)

Can doing cardio exercises alone be enough to get rid of stubborn belly fat?

Stubborn belly fat is often associated with visceral fat, which is the fat that surrounds the organs in the abdominal area.

It is considered to be one of the most dangerous types of fat as it can increase the risk of chronic diseases like heart disease, diabetes, and more.

While cardio exercises can help burn calories and reduce overall body fat, they are not specifically targeted towards visceral fat.

So, relying solely on cardio exercises may not be 100% effective in reducing stubborn belly fat.

To achieve significant results, a combination of cardio and strength training exercises, along with a healthy diet, is recommended.

Strength training exercises, such as squats and lunges can help build muscle mass and increase metabolism, leading to a higher rate of calorie burn even at rest. Many studies have shown that a combination of exercise and diet is more effective in reducing visceral fat than exercise alone.

Also, a healthy diet that is rich in protein, fiber, and healthy fats, and low in processed and sugary foods, can also aid in reducing belly fat. Consuming fewer calories than the body needs can create a calorie deficit, leading to weight loss and a reduction in belly fat.

To summarize, while cardio exercises are great for burning calories, losing weight, overall fitness and health, they may not be enough to get rid of stubborn belly fat.

A combination of cardio, strength training, and a healthy diet is recommended to achieve significant results in reducing belly fat.

Are there any specific diet plans that complement cardio exercises for belly fat reduction?

Yes, there are specific diet plans that can complement cardio exercises for belly fat reduction. In fact, diet and exercise go hand in hand when it comes to losing belly fat. The right combination of both is essential for achieving optimal results.

To reduce belly fat, it is important to focus on a diet that has fewer calories than you burn in the day, enough protein, and rich in fiber.

Some people do very well on a low carb, high fat, high protein diet. If you choose this route, make sure you still incorporate lots of fresh organic vegetables into your diet to get all the micronutrients your body needs to function properly.

Another diet that is effective in complementing cardio exercises for belly fat reduction is the Mediterranean Diet: This diet is rich in healthy fats, protein, and fiber. It includes foods like fish, whole grains, vegetables, and fruits. This diet plan is associated with reduced belly fat, as well as improved heart health.

Please note that I am using the word “diet” very loosely here. I personally (and professionally) do not believe in or support dieting. I support a health-first approach and most diets do a lot of harm to the female body.

If you think your metabolism is compromised, please talk to a doctor.

In summary, any diet that has fewer calories than you burn in a day, plus sufficient protein and fiber is useful for belly fat reduction.

Specific examples of such diets that can complement cardio exercises for belly fat reduction, are the Mediterranean Diet, and the low carb diet. Remember to consult with a healthcare professional or a registered Dietician to come up with a plan that is right for you.

What types of foods should I avoid when trying to lose belly fat?

Avoid everything that has taste and makes you happy and you’ll be good 😐

I’M JOKING! I’M JOKING!!! haha

Yes, some faves will have to go but it’s actually not that bad.

If you’re trying to lose belly fat, avoid these foods:

1. Deep fried, battered fries.

Fries are made out of potatoes – which is a carbohydrate energy source. Oil is fat – which is also an energy source. When you combine them, you’re making an energy + energy combo. Too much energy gets stored as fat. So – an easy way to avoid accumulating belly fat is to let go of deep fried battered potatoes.

Try a baked or boiled potato instead.

2. Orange juice

Oranges are great because the orange provides fiber.

However, when you strip the fiber to create orange juice, it becomes just another sugary beverage.

Skip the juice as much as possible and eat the actual fruit instead.

3. Apple juice (same reason as above).

This logic applies to almost all juices. Ive just mentioned these two because they are the most common here in the States.

4. Bagged chips Things like doritos fall into this category.

To lose belly fat, you need highly nutritious foods and a caloric deficit.

I assure you that bagged chips are not highly nutritious.

And they are not designed to help you maintain a caloric deficit. Quite the opposite actually.

5. Alcohollllllll Yes, this is a big one.

Just say no. No to the beer. No to the wine. No to it all.

Alcohol is high in calories, stresses the cow out of your liver, and can slow down the body’s ability to burn fat.

Drink tea instead.

No, for real that’s what i do. I love green tea. Dandelion tea. Hibiscus tea. All of it.

I have a whole tea collection in my bedroom to keep me on the straight and narrow.

How often should I do these cardio exercises to get the best results?

The “official” answer from the CDC and the ACSM is to do 30 minutes of exercise, 5 days a week.

The “unofficial” answer (aka what I tell all my friends) is to follow this schedule. This is ideal for those who have fallen off their routine for 3 months or more (it happens to the best of us).

1️⃣: Exercise for 10 minutes ONCE a week for 2 weeks

2️⃣: Then increase to 10 minute workouts THREE days a week for 3 weeks

3️⃣: Increase to 30 minute workouts three days a week for 3 weeks

4️⃣: Evaluate whether you want to stay on step 3 for a while – or move on step 5

5️⃣: Increaase to 30 minute workouts 5 days a week

This is the build up I also use for myself. Most of the time, I get overambitious. I try to jump straight to step 3.

My life throws cold water in my face. And then i go back to follow the plan like i should have done in the first place 😅

Note: the CDC and ACSM also advise doing 2 days of resistance training a week.

I don’t bother mentioning this because it should already be included in a well designed program (like mine :)).

How long does it take to see results from cardio exercises if I want to lose belly fat?

The time it takes to see results from cardio exercises in regards to belly fat loss varies from person to person as it depends on several factors such as age, gender, body composition, diet, and the intensity and duration of the workout. However, consistent cardio exercises coupled with a healthy diet can help reduce belly fat within a few weeks to a few months.

I like to give the general guideline of – give yourself 4 weeks to start to see physical changes. If you are doing my workouts, you will feel a difference immediately on day 1. This is the feedback I have received from thousands of women. But to start to SEE the changes, and have other people notice, you need at least 4 weeks minimum.

Cardio exercises such as jumping jacks, high knees, squat jacks, running, cycling, swimming, and brisk walking are effective in burning calories and reducing body fat, including belly fat. To achieve significant results, try to exercise for 30 minutes a day, 5 days a week.

If that feels out of reach, start wherever you’re at and build up to the recommendation above. It is perfectly normal to start with just a 10 minute workout 3 days a week.

Quick Note- on Intensity of Stomach Fat Workouts

There is a misconception that the intensity of the workout is the most important thing. Yes, intensity plays a role. But your consistency is far more important. The person that does a low impact workout everyday is going to see more progress in 1 year than the person that did the hardest workout ever for only 2 months and then fell off.

So forget about high-intensity interval training (HIIT) if it is not for you. Listen to your body and give it what it needs and can handle.

Diet is also an essential factor in losing belly fat. It is important to create a calorie deficit by consuming fewer calories than you burn through exercise and daily activities. Consuming a well-balanced diet that includes plenty of fruits, vegetables, lean protein, and whole grains can also help support belly fat loss.

FYI there are many other awesome benefits of cardio exercises. Cardio exercises provide other health benefits such as improving heart health, reducing the risk of chronic diseases, and boosting mental health. They’re an awesome bunch! 🙂

In summary, the time it takes to see results from cardio exercises in regards to belly fat loss depends on several factors. However, consistent cardio exercise coupled with a healthy diet can produce amazing results. And as a rule of thumb, give yourself a least 4 weeks to start to see results.

Best Cardio For Stomach Fat: Workout Outline

⏩⏩ swipe right to see the next move

high roller step – left
twist jacks
hop clap
jog punch
Single tray taps

Jump to Exercise Tips

Disclaimer: This or any other exercise program may result in injury. Always consult your doctor / physician before beginning this or any other workout or exercise program. By performing any of the exercises in this program or on this site, you agree to the full disclaimer and assume ALL risks of injury from doing so. Koboko Fitness is NOT responsible or liable for any injury or loss you may sustain by participating in this workout or any exercise program. Read the full disclaimer here before you begin.

Workout Instructions (1/2)

Do each exercise for 30 seconds. Take a 10 second break between each exercise.

high roller step – left
twist jacks
hop clap
jog punch
Single tray taps

Workout Instructions (2/2)

Once you complete all the exercises above as explained, take a 1 minute break, then repeat the exercises as follows

Single tray taps
jog punch
hop clap
twist jacks
high roller step – left

Once you complete this second round, congratulations! Your best cardio for stomach fat workout is complete!

Want another belly fat workout? Try this one

A few things to note:

Whenever there are 2 exercises shown side by side, one is a lower impact modification. Always go with the lower impact version if you are a beginner or have not exercised in a long time.
If I show an exercise that you do one leg (or arm) at a time, do the leg (or arm) shown for 15 seconds. Then do your other leg (or arm) for the remaining 15 seconds.

It’s easier for me to show you how to do it with just one arm or leg in this post. But if you’re doing my full-length follow along Premium workout videos, I always show both sides of every exercise.