Congrats you found the best belly fat burning exercises at home for females.
Trying to lose belly fat can be a discouraging experience. It’s difficult to know which exercises will help you burn fat and which won’t.
You’ve tried countless diets and exercise programs, but nothing seems to work. You’re starting to feel like you’ll never be able to get rid of the stubborn belly fat.
This workout is the answer! It’s a bodyweight workout designed specifically for reducing belly fat and will help you achieve the results you’ve been looking for. With this home workout, you’ll be able to see progress quickly and stay motivated throughout your journey!
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Belly Fat Burning Exercises at Home for Females: 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!
Belly Fat Burning Exercises at Home for Females: How this Workout Works
It’s important to know that the way a workout is arranged is just as crucial as the individual exercises.
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
Belly Fat Burning Exercises at Home for Females Exercise 1: side shuffle
Want to avoid doing side shuffle 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 shuffle correctly.
- Start slow with the shuffle and slowly build up the speed of your movements
- Keep your chest lifted and your eyes forward
- Focus on smaller, quicker shuffle steps as opposed to large steps from side to side
- Maintain the slight knee bend throughout Make sure to engage your core, this will help with achieving proper form as well as give you balance
- If possible, leave objects at each side so you shuffle the same distance left-to-right
Belly Fat Burning Exercises at Home for Females Exercise 2: skaters with low impact modification
Want to avoid doing skaters 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 skaters with low impact modification correctly.
- To make the exercise low-impact, perform the movement with small jumps and focus on the lateral movement during skaters with low-impact modification
- If you have knee or ankle issues, you can perform a modified version by stepping instead of jumping
- Repeat the movement, alternating sides and swinging your arms for an extra burn
- Avoid leaning too far forward
- Focus on keeping your core engaged and your hips level
Belly Fat Burning Exercises at Home for Females Exercise 3: clap jacks
Want to avoid doing clap 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 clap jacks correctly.
- When you jump your feet, aim to have them go wider than shoulder width apart
- Avoid hunching over or arching your back during the exercise
- Clap your hands overhead and jump your feet apart simultaneously
- Use your arms to help generate momentum and power for your jumps
- If you need a break from clapping, rest your hands on your waist throughout the exercise instead of clapping
Belly Fat Burning Exercises at Home for Females Exercise 4: cross jacks
Want to avoid doing cross jacks incorrectly? Try this Premium workout video. It’s free for 14 days.
Quick tips to do cross jacks correctly.
- start with a slow pace
- keep your head up
- keep your core engaged
- step if you’re not in the mood to jump
- get a full range of motion with your arms
- keep your back straight and avoid leaning forward or backward
- use your stomach muscles to help you keep your balance
Belly Fat Burning Exercises at Home for Females Exercise 5: side reaches
Want to avoid doing side reaches incorrectly? Try this Premium workout video. It’s free for 14 days.
Quick tips to do side reaches correctly.
- Keep your back straight when doing side reaches
- Maintain a tall posture
- Keep your core engaged during these side reaches Keep your feet close to each other
- Extend each arm as far as possible
- Maintain a strong, firm core as you move
3 Belly Fat Burning Exercises at Home for Females Tips & Advice
Replace White or Milk Chocolate With Dark Chocolate
Dark chocolate is a great source of antioxidants and can help satisfy our sweet tooth without adding a lot of calories.
Plus, it’s easy to take wherever you go.
When buying dark chocolate, look for varieties that are at least 70% cocoa.
This will ensure you’re getting the most health benefits.
If 70% cocoa makes you feel like you’re eating dirt, start with a lower amount like 40%.
Then you can slowly work your way up to 70% dark chocolate.
It’s not that bad, promise 🙂
Use this hack to drink more water
It’s important to drink plenty of water while trying to burn fat.
Water is essential for a healthy metabolism and helps us feel full and energized.
It also flushes out toxins and waste from the body – which can build up during the fat-loss process.
The best way to drink water is to fill up a large, cup with a straw and get to sipping all day long.
I personally have a 20-ounce cup I take with me everywhere.
I get a headstart on my water consumption by drinking 20oz with my vitamins every morning.
Avoid Trendy Diets
While these trendy diets may promise quick results, they often deprive the body of key nutrients and can be difficult to sustain.
Instead, focus on eating a balanced diet that includes plenty of whole foods.
Whole foods, such as fruits and vegetables, are packed with vitamins, minerals, and fiber.
Eating more of these foods helps us feel full for longer and provide our bodies with the nutrients they need.
In addition, try to avoid processed foods as much as possible.
These foods are often high in unhealthy fats and added sugars that can lead to belly fat, weight gain and other health issues.
Eating whole foods instead can help you reach your goal of a flat stomach.
Belly Fat Burning Exercises at Home for Females Frequently Asked Questions (FAQ)
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 :)).
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 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.
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.
Quick Note – on Intensity of Belly 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.
Workout Options (Belly Fat Burning Exercises at Home for Females)
There are two workout options for belly fat in this post.
Regardless of the option you choose, please be sure to do a thorough warm up and cool down.
Here’s a good multi-purpose warm up that most people can easily do.
- 20 sec jumping jacks
- 20 sec squats
- 20 sec lunges
For your cool down, I recommend doing your favorite gentle streches for at least 5 minutes.
Belly Fat Workout Video (Option 1):
Do you want to try a follow along belly fat workout?
Simply press play on the video below.
It’s only 7 minutes long. You’ll be done before you know it!
Workout Video: Very INTENSE Abs Workout – Burn Belly Fat
Belly Fat Workout (Option 2):
Do you want to try a self-paced belly fat workout?
I have you covered.
Follow the workout outline below.
Belly Fat Burning Exercises at Home for Females: 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.
Workout Instructions (1/2)
Do each exercise for 30 seconds. Take a 10 second break between each exercise.
- side shuffle
- skaters with low impact modification
- clap jacks
- cross jacks
- side reaches
Workout Instructions (2/2)
Once you complete all the exercises above as explained, take a 1 minute break, then repeat the exercises as follows
- side reaches
- cross jacks
- clap jacks
- skaters with low impact modification
- side shuffle
Once you complete this second round, congratulations! Your belly fat burning exercises at home for females 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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Belly Fat Burning Exercises at Home for Females – Printable