Looking for the Best Cardio for belly fat? You’re in luck. You found it!
Trying to lose belly fat can be a confusing and complicated process.
You’ve tried everything from dieting to home workouts, but nothing seems to work.
This Cardio for Belly Fat Workout provides an easy-to-follow routine that will help you reduce your belly fat quickly and effectively.
With tips from a Certified Personal Trainer, you can rest assured that you are doing the exercises correctly and getting the most out of your workout.
Not losing belly fat? Take this instant quiz. Find out what could be blocking your progress
Who this Cardio for Belly Fat Workout is For
This Cardio Workout is specifically designed for women that are struggling with belly fat and have at least 30 pounds to lose.
Although anyone can technically do this workout, it is not designed for anyone that is already very thin.
Or people that are slim and just have a tiny bit of belly fat remaining.
But don’t worry, even if this workout is not for you, I have PLENTY of other workouts that are.
Just look up my ab workouts for example. I haven’t left anyone out. xo
How this Belly Fat Cardio 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).
Best Cardio for Belly Fat Exercise 1: Back taps
Want to avoid doing Back taps 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 Back taps correctly.
– Keep your shoulders relaxed and avoid arching your back during the back taps
– Imagine you are clapping your shoulder blades togehter in the back, and you’ll get the idea of what your arms are supposed to be doing 🙂
– Keep both arms parallel to the floor (as best you can)
– Only move one foot away when the other lands
– Ensure that the core is engaged throughout the exercise for better stability
Best Cardio for Belly Fat Exercise 2: lateral suspensions
Want to avoid doing lateral suspensions 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 lateral suspensions correctly.
– You’re going to hop to the side then hold. Then hop to the other side then hold. That’s it
– Interlock your fingers (or just hold your hands together) to help maintain your balance
– Deceptively easy as this exercise looks – it’s actually quite challenging so have grace for yourself if you don’t get it right away
– Keep the standing leg firmly planted on the ground. Keep a soft bend in the knee as well – Be sure to look to the side you are hopping (look where you are going vibes)
– Always try to keep your core engaged as you do lateral suspensions
Best Cardio for Belly Fat Exercise 3: power hops
Want to avoid doing power hops 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 power hops correctly.
– Always keep your neck and back straight, only bending as you move into each hop
– As you bring one leg up, be prepared to bounce on the other foot to create speed
– Bring your knee up to meet your elbow
– Start with your feet shoulder-width apart and try to retain that distance throughout the exercise – Keep your core engaged as you do power hops
Best Cardio for Belly Fat Exercise 4: side steps with arms
Want to avoid doing side steps with arms 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 side steps with arms correctly.
– Aim to maintain a steady pace as you step from side to side
– Start with a slow pace then increase the pace, then finally add in your arms
– Keep your chest open and head straight (you are a whole QUEEN remember???) 🙂
– Remember to keep your arms up – don’t let them droop to the side
– Bring your arms out as much as you can with each movement backwards
– Keep your neck as straight as you can, only looking down to make sure your from is correct
Best Cardio for Belly Fat Exercise 5: rope reaches
Want to avoid doing rope reaches 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 rope reaches correctly.
– Bring your elbows all the way down past your waist to get a full range of motion with your rope reaches
– Go for small and short steps – When you “pop” your foot out, you want to gently tap the back of your heel on the floor
– Keep your core tight and engaged throughout the rope reaches
– Keep your neck and back as straight as you can
3 Best Cardio for Belly Fat Tips & Advice
If you hate salads, do this…
I really struggled to eat salads for a long time. And to be honest, I still don’t eat salads. I eat vegetables in literally every form – except salads. There is just something about eating cold leaves that genuinely makes me feel sad haha. If you’re like me – fear not. Just eat your vegetables in other forms. Personally, I enjoy a nice warm bowl of okro soup. I love sauteed baby bok choy, sauteed baby kale, and sauteed collard greens. I enjoy all of these vegetables several times a week. The key is to sautee them on the lowest heat possible to preserve as much of the vitamin c content as you can. I’m not fancy at all with my sautees either. I just use some coconut aminos (you can use soy sauce if you prefer), any oil i have on hand (coconut and olive are staples), some onion powder (listen, i am NOT cutting onions Loolll). Toss together and eat. I have also been known to throw baby spinach and plant-based milk together in a blender and chugged the whole thing down. I don’t recommend the blending thing. Even i realize that’s a bit wild and extreme.
Consider Eating Breakfast
While some people swear by skipping breakfast, others find that eating breakfast helps them stay energized and focused throughout the day.
Studies have shown that people who eat breakfast tend to have an easier time managing their weight. This is because eating breakfast helps to keep us from over snacking and overeating later in the day. If you’re not sure if breakfast is right for you, try experimenting and see what works best.
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.
Best Cardio for Belly Fat Frequently Asked Questions (FAQ)
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.
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.
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.
What are some common mistakes people make when trying to lose belly fat through cardio exercises?
When it comes to losing belly fat through cardio exercises, there are a few common mistakes that are easy to avoid. People that make these mistakes end up slowing down their progress so they’re really good to be aware of. Here are a few examples of mistakes to avoid:
1. Relying solely on cardio: While cardio exercises can be effective for burning calories and melting away fat, they should not be the only type of exercise in your routine. Resistance exercises which target your core muscles are also important. You also want to be doing multi-purpose exercises like planks.
2. Overdoing it: Some people make the mistake of thinking that the more cardio they do, the more fat they will lose. The thing is, too much cardio can actually backfire and cause burnout, rapid adaptation, and injuries. It’s important to find a balance between cardio and resistance exercises that allows you to make steady progress without wasted effort.
3. Relying on steady-state cardio: Steady-state cardio like cycling at a consistent pace, can be effective for burning calories, but it is best to also have other forms of cardio in your routine. For example, i regularly include tabata cardio workouts in my program for this reason. It combines short bursts of intense exercise with periods of rest – similar to HIIT but less awful, more fun, and highly effective.
4. Nutrition Debt: nutrition debt is the mindset of “i’ll eat this now and burn it off later”. I don’t know if you’ve tried this before but it’s very hard to burn off anything we eat. It’s honestly easier and best to eat nutritious foods from the start. Eating a balanced, nutritious diet that is rich in protein, fiber, and healthy fats can support your weight loss efforts and help you to shed belly fat more quickly.
5. Focusing only on abs: core exercises like planks and crunches are PHENOMENAL for sculting and toning the abs. But they cannot – by themselves – remove belly fat. These exercises must be combined with cardio and resisance training to really see some fantastic results.
To sum up, cardio exercises can be an effective way to lose belly fat, but try to avoid these mistakes if you can. It’s okay to be imperfect at this. Afterall, to err is human. Do your best to incorporate resistance training, variety, and healthy eating – and you’ll be on your way!
What are the most effective cardio exercises for losing belly fat?
When it comes to losing belly fat through cardio exercises, there are a few exercises that are particularly effective. These exercises help to increase the heart rate, burn calories, and reduce overall body fat, including belly fat.
1. Jumping Jacks (or Step Jacks): Doing jumping jacks or step jacks is a great way to increase cardiovascular endurance and burn calories. The step jack is a low impact modification which is easier on the knees. These exercises can be done anywhere, making them one of the most accessible cardio exercises. Incorporating jumping jacks or step jacks into an overall workout of about 30 minutes a day, five days a week, can help to reduce belly fat and body fat overall.
2. High Knees: High Knees is another great cardio exercise that can be done indoors or outdoors. It also has a low-impact modification which you will typically see in my workouts. High Knees are a little easier on the joints and can help to burn a significant amount of calories. Like jumping jacks, high knees – when incorporated into a well designed 30 minute workout, five days a week, can help to reduce belly fat and body fat too.
3. Squat Jacks: Squat Jacks is a form of cardio exercise that does double duty. It not only helps burn calories in the moment, but also helps strengthen the leg muscles so the muscles there continue to burn calories when you rest. This type of exercise can help to burn calories, increase cardiovascular endurance, strengthen muscle, and build overall endurance, making it a powerhouse exercise to add into your rouine.
These are just 3 easy to remember, solid exercises that are extremely effective for reaching your goal of burning belly fat. There are many other exercises that are also effective and you will see them featured in lots of my workouts. Remember that with exercise, variety is also important. So spice up your routine with jumping jacks, high knees, and squat jacks – but don’t get stuck in a rut with them.
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.
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Best Cardio for Belly Fat: Workout Outline
⏩⏩ swipe right to see the next move
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.
Do each exercise for 30 seconds. Take a 10 second break between each exercise.
- Back taps
- lateral suspensions
- power hops
- side steps with arms
- rope reaches
Once you complete all the exercises above as explained, take a 1 minute break, then repeat the exercises as follows
- rope reaches
- side steps with arms
- power hops
- lateral suspensions
- Back taps
Once you complete this second round, congratulations! Your Best Cardio for Belly Fat Workout is complete!
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.