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Beginner Exercises to Lose Belly Fat (+ Quick Printable) ⏰

It’s your lucky day, you’re getting the best beginner exercises to lose belly fat.

Belly fat is one of the hardest areas to reduce.

It’s hard to find a workout that works for you and keeps you motivated. You’re tired of wasting time on ineffective workouts that don’t give you the results you want.

This workout is designed to help you shed those extra pounds quickly and easily. With simple instructions and tips from a certified personal trainer, you can get started right away! This workout does double duty because it is also perfect for those that want to lose 30 pounds or more.

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Beginner Exercises to Lose Belly 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!

Beginner Exercises to Lose Belly Fat: How this Workout Works

It’s important to know that the way a workout is arranged is just as crucial as the individual exercises.

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While jumping jacks are great for burning fat, for example, combining them with the right exercises in the right order is the key to seeing results.

As a Personal Trainer, I have assisted you in selecting the appropriate exercises and organizing them in an optimal sequence.

This workout will increase your heart rate, target your largest muscle groups, and make you sweat, all of which indicate to your body to burn fat quickly and continuously.

Your side of the deal is to remain consistent and committed to doing the workout.

You can use the free workouts on my blog or sign up for a free trial to get more efficient guidance in video format.

Ready? Let’s do this!

Exercises in this Workout for Belly Fat

Beginner Exercises to Lose Belly Fat Exercise 1: switch kicks with low impact modification

switch kicks with low impact modification exercise demo

Want to avoid doing switch kicks with low impact modification 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 switch kicks with low impact modification correctly.

  • Focus on form rather than speed while performing switch kicks
  • Practice slowly at first to build muscle memory and improve technique
  • Focus on using your hips and booty to generate power rather than relying solely on your leg muscles
  • Tighten your abs and glutes to create a stable base for the kick
  • Raise your knee to waist level for each kick

Beginner Exercises to Lose Belly Fat Exercise 2: quarter steps

quarter steps exercise demo

Want to avoid doing quarter steps 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 quarter steps correctly.

  • Interlock your fingers so your hands are steady throughout the quarter steps
  • If you need extra support, hold a chair or wall as you step instead of interlocking your fingers
  • You want to be in a slight squatting position (not standing all the way up and also not a deep squat)
  • Tap the foot you are stepping with to your stationary ankle so you know you have completed each rep
  • Suck your belly in as you step

Beginner Exercises to Lose Belly Fat Exercise 3: static runners

static runners exercise demo

Want to avoid doing static runners 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 static runners correctly.

  • Keep your standing/balancing leg firmly planted in the ground for balance during the static runners exercise
  • Move your arms and your legs as if you are running (but going nowhere)
  • Keep your eyes locked on an a static object in front of you this will help your balance
  • Start “running” slowly. Very very slowly then pick up the pace from there
  • Keep your core engaged as you do static runners
  • Bring your knee up to around waist level with each run. You’ll do one side first then the other

Beginner Exercises to Lose Belly Fat Exercise 4: penguins

penguins exercise demo

Want to avoid doing penguins 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 penguins correctly.

  • Keep your posture upright and avoid leaning forward or to one side while doing the penguins
  • Focus on keeping your movements smooth and controlled (try not to rush through the exercise)
  • Bring your elbows all the way down for a full range of motion
  • Avoid swinging your arms too much and keep them close to your body
  • Keep your core engaged throughout the exercise to maintain stability

Beginner Exercises to Lose Belly Fat Exercise 5: knee ups

knee ups exercise demo

Want to avoid doing knee ups 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 knee ups correctly.

  • Bring each knee as high as you can
  • Wave each arm as vigorously as you can
  • Suck your belly in nice and tight
  • Be gentle when you drop your foot back to the ground (don’t bang your foot into the floor…ouch!)
  • Use your abs to keep your body stable
  • Don’t overthink it. Follow along with me and have fun with it

3 Beginner Exercises to Lose Belly Fat Tips & Advice

Enjoy sweet treats in moderation

It’s completely natural to want to indulge in a treat now and then.

Whether it’s a sweet dessert or a salty snack, allowing yourself to enjoy these foods in moderation is key.

When choosing a dessert, be sure to opt for one with natural, whole ingredients like fresh fruits, nuts and honey.

Avoid refined sugar and opt for natural sweeteners like pure maple syrup or dates.

Also, be mindful of portion sizes.

Eating too much sugar and fat can lead to increased belly fat, so it’s important to stick to smaller portions.

Enjoying a sweet treat every now and then is perfectly fine, as long as you’re conscious of what you’re eating and how much.

Increase whole grains and lean proteins

Adding whole grains or lean meat to salads is a great way to better satisfy the appetite and reduce belly fat.

Whole grains are a great source of fiber and protein, while lean meat such as chicken, turkey and fish provide essential nutrients like iron and zinc.

Both of these add-ons to salads help to keep you feeling full for longer and reduce the urge to snack throughout the day.

Whole grains and lean meat also provide essential vitamins and minerals to help protect your body from disease.

Eating whole grain and lean meat salads regularly can help to reduce belly fat and maintain a healthy weight.

Make Sure You’re Getting Enough Vitamin D

Vitamin D is an essential nutrient for building muscle which helps the body burn calories while you are at rest.

More calories burned while you are at rest means you will have an easier time with losing excess belly fat.

Vitamin D also helps regulate hormones that control blood sugar, inflammation and metabolism, which are all important for managing body fat.

Vitamin D also helps in the absorption of calcium, which is crucial for maintaining strong bones and muscles.

Research has shown that people with higher levels of vitamin D tend to have lower levels of belly fat.

To get your daily dose of vitamin D, you should spend some time outdoors in the sun or take a supplement.

I personally take a vitamin D gummy everyday without fail.

Eating foods such as fish, eggs and mushrooms can also help you get enough of this important nutrient.

So make sure to get your daily dose of vitamin D to help reduce belly fat and keep your muscles strong.

Beginner Exercises to Lose 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.

What is the best way to get started with doing cardio exercises?

The smart (but unsexy) way to go is slow and steady.

Sart with shorter workouts fewer times a week than what you think you can handle.

This will dramatically increase your consistency, prevent injury and avoid burnout.

Additional tips on how to get started with cardio exercises:

1. Talk to your doctor: Before starting any new exercise routine, consult with your doctor to ensure you’re physically ready for it.

2. Choose cardio you like: my sister LOVES swimming and you will never catch her running. This works for her and I encourage her to stick with it! I on the other hand love the *idea* of running. Implementing running into my life though, is a different story LOL

3. Choose low-intensity over high intensity: People think the harder the workout, the better. Wrong. This mindset is the reason most of us can’t stick to our routine (not talking about you. I’m talking about myself or the neighbor or the cat. yes, the cat). 😂

My point is, go for low intensity in the beginning. Do step jacks instead of jumping jacks for example.

Go for a walk instead of running. And for heavens sake, leave the jump squats alone.

Leave that for the athletes that need to jump to make money. You and I are just trying to be healthy and cute and have thriving relationships.

Finally, listen and respond to what your body needs. It’s frustrating to need rest when you want to exercise. But the body has its own wisdom that is different from what we typically want. The best solution is to cooperate with your body and rest when you need.

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 😐


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 much water should I drink each day to aid in belly fat loss?

The standard accepted guideline is to drink at least 8 cups (64 ounces) of water per day for overall health.

It’s a good idea to optimize your health as much as possible – so test out drinking this amount of water.

If it works for you and your body feels great doing it, continue.

If not, adjust till you find the amount of water that feels best to your body.

Don’t be afraid to trust yourself on this.

The standard recommendation may or may not be right for you.

It is just a great starting point to experiment from.

For example, someone living in Arizona (where it is HOT in the summer) might need more water than someone living in Wisconsin or Michigan.

One thing to note though: drinking a ton of water (above and beyond what is reasonable) has not been shown to accelerate fat loss.

I’ve seen people try this and it is – quite frankly – dangerous.

The safe, effective way to reduce belly fat is to eat right, exercise, sleep, and say no to drama (aka reduce stress).

Overall, drinking enough water is important for overall health and can support weight loss efforts, but it is not a substitute for the methods mentioned above.

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!

Beginner Exercises to Lose Belly Fat: Workout Outline

⏩⏩ swipe right to see the next move

  • Beginner Exercises to Lose Belly Fat-switch kicks with low impact modification exercise
  • Beginner Exercises to Lose Belly Fat-quarter steps exercise
  • Beginner Exercises to Lose Belly Fat-static runners exercise
  • Beginner Exercises to Lose Belly Fat-penguins exercise
  • Beginner Exercises to Lose Belly Fat-knee ups exercise
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.

  1. switch kicks with low impact modification
  2. quarter steps
  3. static runners
  4. penguins
  5. knee ups

Workout Instructions (2/2)

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

  1. knee ups
  2. penguins
  3. static runners
  4. quarter steps
  5. switch kicks with low impact modification

Once you complete this second round, congratulations! Your beginner exercises to lose belly 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.

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