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Belly Fat Workout for Bookworms (+ Awesome Video) ❤

Are you a bookworm trying to reduce belly fat? I’ve got you covered!

I understand the struggle of balancing a love for reading with a desire to stay fit.

I don’t know about you but I have days where all I want to do is curl up with my phone and read all day.

Yes, I know – the phone is not the same as a physical book 😜 but I do it anyway!

Reading is great but moving is also essential.

That’s why I’ve created the ultimate belly fat workout specifically designed for book lovers like you and I!

Say goodbye to the “book belly” and hello to a toned and trim bodyoddyyy.

In this workout, I’ll share some effective exercises that you can do right from the comfort of your reading nook.

Get ready to turn the page on belly fat and start your fitness journey today!

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

Belly Fat Workout for Bookworms: 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

Belly Fat Workout for Bookworms Exercise 1: 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

Belly Fat Workout for Bookworms Exercise 2: jump rope

jump rope exercise demo

Want to avoid doing jump rope 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 jump rope correctly.

  • Keep your feet together, and your knees slightly bent throughout your jump rope exercise
  • Keep your elbows close to your body and use a small, circular motion to help generate momentum
  • Don’t jump too high off the ground. Instead, focus on making quick, low jumps
  • Focus on landing softly on the balls of your feet with each jump to reduce the impact on your joints
  • Look straight ahead as you jump. You can focus on a spot in front of you to help maintain balance and stability

Belly Fat Workout for Bookworms Exercise 3: low high kicks

low high kicks exercise demo

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 Workout for Bookworms Exercise 4: high roller step – left

high roller step - left exercise demo

Want to avoid doing high roller step – left 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 high roller step – left correctly.

  • Keep your feet at hip width apart Keep a soft bend in the foot that is on the floor for balance
  • For the leg you bring upward, just gently tap it to the ground when you make contact with the floor (no foot slamming please :)) Try to bring your knee up to waist level Keep your arms high up (above your head)
  • Create a consistent rotation clockwise then anticlockwise
  • Try to keep your eyes focused on your arms to help create a straight back and correct posture
  • Engage your core as you do the high roller step

Belly Fat Workout for Bookworms 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 Tips for Bookworms

Try snacking on apples

Eating an apple as a default go-to snack is one of the best ways to feel fuller for longer on the journey to reducing belly fat.

Apples are high in fiber and water, making them an incredibly filling snack.

The fiber helps to slow down digestion, preventing spikes in insulin levels, which in turn helps to reduce belly fat.

Additionally, apples contain phytonutrients and antioxidants, which can help protect against certain diseases and illnesses.

Plus, they taste great!

Eating an apple as a go-to snack is a great way to get in a few essential nutrients and stay fuller for longer.

Eat More Lean Proteins

Proteins are essential for building and maintaining muscle, which can help us tone our core.

Examples of lean proteins include skinless chicken, fish, eggs, and plain Greek yogurt.

These foods are also high in other nutrients, such as calcium and B vitamins.

Struggle with emotional eating? Try a mood journal

Mood journals can be an effective way to identify triggers that lead to emotional eating.

This type of journaling involves tracking our moods, thoughts, and behaviors over a period of time in order to recognize patterns in how we respond to certain situations.

Personally, I found that I am VERY happy anytime I am eating (aren’t we all?

LOL)

When tracking your moods, it is important to record the date and time of the day, the intensity of the mood, and any thoughts, feelings, or behaviors that come with it.

Try the various free apps in the app stores specifically for mood journaling and emotion management.

Mood journals can be a helpful tool in understanding why we turn to emotional eating and how to better manage it.

By tracking our moods and behaviors over time, we can better identify what activities might trigger emotional eating and belly fat.

Belly Fat Workout for Bookworms Frequently Asked Questions (FAQ)

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.

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.

Are there any other lifestyle changes I should make in order to optimize my results?

Yes, there are many lifestyle changes you can make to get better results when losing belly fat.

You already know about diet and exercise – so I won’t bore you. But did you know about these other changes?

1. Chill out. Listen, this one is HILARIOUS for me to say. I am literally the most non-chill person I know. But alas – stressing out about every little thing makes your body pump out cortisol.

Cortisol tells your body that you are clearly in danger and fat needs to be stored around your belly to keep you safe.

So, if you’re a little stress ball, you better start doing some woosah when people cut you off in traffic.

I personally find breathwork to be helpful. Scented candles and a warm shower also do the trick. Forget all these people talking about cold plunges. I need my mirrors MISTY when i shower 😂

2. Sleep. Yes, it’s true. Not sleeping = pump cortisol = belly pooch. Aim for 8 hours of sleep per night so even if something happens to disrupt your plan, you will at least get 7 hours (if not the full 8).

3. Drink waterrrr: it will help flush out toxins, reduce fluid retention, and make your belly appear flatter. Yes, it will also have you running to the bathroom every 5 minutes and run up your toilet paper bill. But it is a small price to pay.

Pee up, ladies!

The standard recommendation is to aim for at least 8-10 glasses of water per day. However, i’ve noticed some of us are more thirsty than others (no pun intended).

Pay attention to your personal thirst level and hydrate accordingly.

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!

Workout Options (Belly Fat Workout for Bookworms)

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

Workout Video: 7 Minute Workout to Lose 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 Workout for Bookworms: Workout Outline

⏩⏩ swipe right to see the next move

  • Belly Fat Workout for Bookworms-knee ups exercise
  • Belly Fat Workout for Bookworms-jump rope exercise
  • Belly Fat Workout for Bookworms-low high kicks exercise
  • Belly Fat Workout for Bookworms-high roller step - left exercise
  • Belly Fat Workout for Bookworms-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. knee ups
  2. jump rope
  3. low high kicks
  4. high roller step – left
  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. high roller step – left
  3. low high kicks
  4. jump rope
  5. knee ups

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

Would You Like to Save Time?

Try this Premium Workout

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