Belly Fat Loss Workout (+ Easy Printable)

I’m so happy you stumbled on the belly fat loss workout.

Trying to lose belly fat can be difficult and frustrating.

You’re tired of feeling like you’re not making any progress and you don’t know where to turn for help.

This workout is the perfect solution.

It is an easy-to-follow, bodyweight home workout designed by a professional Certified Personal Trainer. With tips and instructions included, you can reduce your belly fat quickly and effectively!

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

Belly Fat Loss Workout: Who this Workout is For

This 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

Belly Fat Loss Workout: How this Workout Works

It’s important to note that the way a workout is structured is just as crucial as the individual exercises themselves.

Without the proper knowledge of how to combine exercises, it can be tricky to create an effective workout.

As a Personal Trainer, I’ve done the work to select the right exercises and arrange them in a specific order for optimal results.

This workout is designed to elevate your heart rate, target your major muscle groups, and make you SWEAT.

These factors work together to prompt your body to easily burn fat during and after your workout.

Keep in mind that consistency is essential in achieving your fitness goals.

You’re welcome to use the free workouts here on my blog or try a free trial for a more efficient experience.

When you start a free trial, you get access to real-time guidance from me and perfectly organized videos.

Let’s get started :D!

Exercises in this Workout for Belly Fat

Belly Fat Loss Workout Exercise 1: low high kicks

Want to avoid doing low high kicks 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 low high kicks correctly.

Keep your arms together for balance
Alternatively, hold on to a wall or chair
Focus your eyes on the kicking leg to help engage the muscles
Lock your core into place (suck in your stomach) Start slow and low Your balancing leg should be kept flat on the floor so you always have a stable base
Keep your shoulders relaxed and avoid holding tension in your neck

Belly Fat Loss Workout Exercise 2: basic punches

Want to avoid doing basic punches incorrectly? Try this Premium workout video. It’s free for 14 days.

Quick tips to do basic punches correctly.

Make sure to keep your shoulders down and your back straight when doing basic punches
Avoid swinging your arms too much
Extend each arm fully with each punch Keep your core engaged when doing basic punches
Keep your shoulder blades pulled down and away from your neck
Keep your elbows close to your body when you pull your hand back in
Keep your back straight when doing basic punches
Keep your head up

Belly Fat Loss Workout Exercise 3: static runners

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

Belly Fat Loss Workout Exercise 4: the hopper

Want to avoid doing the hopper 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 the hopper correctly.

Do small and controlled hops while performing the hopper
Engage your core muscles to bring balance and stability
Swing your arms to help generate momentum and increase the height of your hops
Land on the balls of your feet to absorb the impact and reduce strain on your joints
Keep your chest up and your shoulders back to maintain good posture

Belly Fat Loss Workout Exercise 5: speed squats

Want to avoid doing speed squats 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 speed squats correctly.

With speed squats, we are going for speed
Don’t worry about going deep into the squat (we do that in a different squat variation)
Keep your head and neck straight – avoid looking down as you squat unless you are checking your form
Keep your feet at least shoulder width apart Keep your toes pointed out (not turned in)
When lifting up from the squat position, be sure to lift using your booty and leg muscles

3 Belly Fat Loss Workout Tips & Advice

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.

Avoid crash dieting (please)

Crash diets are not really a healthy way to reduce belly fat.

Eating fewer than 1,200 calories a day will slow down your metabolism, preventing it from burning calories and using nutrients effectively.

This can lead to further health problems and even an increase in belly fat.

It is much healthier to make long-term changes in diet and lifestyle, such as reducing intake of processed foods, exercising regularly, and drinking plenty of water.

This will not only help to reduce your belly fat but also provide the body with the nutrients it needs to stay healthy and energized.

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.

Belly Fat Loss Workout Frequently Asked Questions (FAQ)

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.

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 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 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.

Belly Fat Loss Workout: Workout Outline

⏩⏩ swipe right to see the next move

low high kicks
basic punches
static runners
the hopper
speed squats

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.

low high kicks
basic punches
static runners
the hopper
speed squats

Workout Instructions (2/2)

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

speed squats
the hopper
static runners
basic punches
low high kicks

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