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Belly Fat Exercises (+ Free Video)

Thank you for finding me so I can help you with these belly fat exercises.

You want to get rid of your belly fat, but you don’t have the time or energy to go to the gym.

You don’t know which exercises are the most effective for reducing belly fat and toning your core. You’re worried that you might be doing the exercises wrong and not getting the results you want.

This workout is the perfect solution for you!

It only takes 10 minutes, you can do it from the comfort of your own home, and it was designed by a professional Certified Personal Trainer. With tips included to help you avoid doing the exercises wrong, this is the best cardio workout to help reduce belly fat.

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

Belly Fat Exercises: Who this Workout is For

Hey ladies! 👋

If you’re trying to get rid of belly fat and have at least 30 pounds to lose, then this workout is perfect for you.

Although this workout was not made for people that are already very thin or have very little belly fat left, don’t worry!

I’ve gotchu. There are other workouts right here on my site just for my skinny legends too!

I have something for everyone to achieve their fitness goals.

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So let’s get started, burn some calories, and have some fun! xo

Belly Fat Exercises: 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 Exercises Exercise 1: burpee with low impact modification

burpee with low impact modification exercise demo

Want to avoid doing burpee with low impact modification incorrectly? Try this Premium workout video. It’s free for 14 days.

Quick tips to do burpee with low impact modification correctly.

  • Keeping your back straight and your head up when doing burpees
  • Do the low impact modification if you need to!
  • Start with a low number of repetitions, and gradually work your way up
  • Focus on keeping your core engaged while doing burpees
  • Use your legs, core, and booty to power this movement (not your upper body)
  • Be intentional about using your arms to support your body as you approach the ground

Belly Fat Exercises Exercise 2: rope reaches with low impact modification

rope reaches with low impact modification exercise demo

Want to avoid doing rope reaches with low impact modification incorrectly? Try this Premium workout video. It’s free for 14 days.

Quick tips to do rope reaches with low impact modification correctly.

  • Keep a slight bend in your knee
  • Bring your elbows all the way down past your waist to get a full range of motion with your rope reaches
  • Keep your steps small and short 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

Belly Fat Exercises Exercise 3: 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

Belly Fat Exercises Exercise 4: squat jacks

squat jacks exercise demo

Want to avoid doing squat jacks incorrectly? Try this Premium workout video. And be confident you’re not wasting any time. It’s free for 14 days.

Quick tips to do squat jacks correctly.

  • Keep your feet shoulder-width apart, and your toes pointed slightly outward throughout the squat jacks
  • Avoid leaning too far forward or backward as you squat and jump, as this can throw off your balance
  • -Make sure to land softly and quietly on the balls of your feet, not your heels
  • Keep your chest up and open, and avoid hunching forward as you perform the exercise
  • Keep your knees tracking in the same direction as your toes throughout the movement to perfect your form

Belly Fat Exercises Exercise 5: quick butt kicks

quick butt kicks exercise demo

Want to avoid doing quick butt kicks incorrectly? Try this Premium workout video. It’s free for 14 days.

Quick tips to do quick butt kicks correctly.

  • Keep your chest and head up. Looking down at your feet can put unnecessary stress on your neck and spine.
  • Land softly: When bringing your foot back to the ground, land softly on the ball of your foot instead of your heel. This will help prevent unnecessary strain on your body and allow for a smoother transition.
  • Notice your form. Make sure your knee is bent at a comfortable angle for your body while lifting your heel as high as possible towards your booty. Keep your core tight.
  • Go at a steady pace: Start off going slow and gradually increase your speed. It is important to maintain good form and not rush this exercise.

3 Belly Fat Exercises Tips & Advice

Love Nuts? Watch Your Portion Sizes

Even healthy foods can become problematic if we eat too much of them.

For example, nuts are a great source of healthy fats, but they are also high in calories and easy to overeat.

When it comes to portion sizes, it’s best to stick to what’s recommended on the nutrition label.

If you’re eating out, try to stick to the recommended portion size or split an entrée with a friend.

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.

Work out an eating routine

Some people do well eating the same meal on repeat for a month.

Others do well switching it up every meal.

Some people do well eating in front of the TV (I can hear the collective GASP!

haha).

Other people need peace and quiet.

You’ll be amazed at how easy it is to burn excess fat, when you work out a routine that works for YOU.

You are not “average”.

You are not a double blind study science experiment.

You are a unique individual with unique needs.

So embrace that.

Experiment and do what works for YOU.

If something is not working – say you eat rice and beans 3 days in a row and you find it gross.

Well, now you know.

Don’t do that again.

Try something else.

Belly Fat Exercises Frequently Asked Questions (FAQ)

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.

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.

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.

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.

Workout Options (Belly Fat Exercises)

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

Do twice.

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 10 minutes long. You’ll be done before you know it!

Workout Video: Tabata Cardio to Burn Belly Fat | Home Workout

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 Exercises: Workout Outline

⏩⏩ swipe right to see the next move

  • Belly Fat Exercises-burpee with low impact modification exercise
  • Belly Fat Exercises-rope reaches with low impact modification exercise
  • Belly Fat Exercises-switch kicks with low impact modification exercise
  • Belly Fat Exercises-squat jacks exercise
  • Belly Fat Exercises-quick butt kicks 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. burpee with low impact modification
  2. rope reaches with low impact modification
  3. switch kicks with low impact modification
  4. squat jacks
  5. quick butt kicks

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. quick butt kicks
  2. squat jacks
  3. switch kicks with low impact modification
  4. rope reaches with low impact modification
  5. burpee with low impact modification

Once you complete this second round, congratulations! Your belly fat exercises 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.

Ready to Get Faster Results?

Try this Premium Workout

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