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Belly Fat Workout for Boy Moms (+ Quick Workout Video) ⏰

Hey there, fellow boy moms! Time to do the belly fat workout for boy moms.

If you’ve ever seen my YouTube workouts, you’ve probably seen me try to do a plank with a child climbing on top of my head πŸ˜‚πŸ˜‚

I know every child is different.

But my situation is not very different from what i’ve seen and heard from other boy moms.

Boys see you exercising and think it’s time to wrestle and play.

And what can you do as a mom? Let them join in (or workout when they’re finally asleep).

To my fellow boy moms out there, this one is for you!

Get ready for a stronger, fitter, energized you in no time.

Because, let’s face it, you need it to keep up with these boys!

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

Belly Fat Workout for Boy Moms: 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 Boy Moms Exercise 1: quick high knees

quick high knees exercise demo

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

Quick tips to do quick high knees correctly.

  • Keep your toes pointed forward
  • Bend knees softly Try to bring your knees high enough to reach your waistline This means you’re aiming to have your thighs are parallel to the ground each time you raise your leg
  • Basically, you’re making a 90 degree angle with your legs with each raise (or at least trying to)
  • Keep back straight (do your best)
  • Keep core engaged (suck in your stomach but continue to breathe)
  • Keep your head and eyes forward (avoid looking at the ground)

Belly Fat Workout for Boy Moms Exercise 2: Up and outs

Up and outs exercise demo

Want to avoid doing Up and outs 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 Up and outs correctly.

  • keep your back straight
  • bring your heel as close to your booty as possible. if you’re flexible enough, your heel should actually slightly graze your butt bring your elbows as far down as possible (we’re going for a full range of motion here)
  • keep your shoulders down and back
  • use your abs to engage your core during the Up and Outs exercise
  • keep your head up and eyes forward
  • make sure you are using those leg muscles to move as quickly as your body will allow

Belly Fat Workout for Boy Moms Exercise 3: hop clap

hop clap exercise demo

Want to avoid doing hop clap 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 hop clap correctly.

  • Stand with your feet hip-width apart and your knees slightly bent. Keep your weight evenly distributed on both feet and engage your core muscles
  • Bend your knees and use your leg muscles to jump up and off the ground
  • As you jump, bring your arms up to chest height As you reach the peak of your jump, clap your hands together gently. Keep your fingers relaxed and slightly spread apart
  • As you land, bend your knees to absorb the impact and then immediately jump again to perform another hop clap. Keep your movements fluid and rhythmic

Belly Fat Workout for Boy Moms Exercise 4: skaters with low impact modification

skaters with low impact modification exercise demo

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 Workout for Boy Moms Exercise 5: 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

3 Belly Fat Tips for Boy Moms

Eat Less Sugar

Sugar can be found in many of the packaged foods we buy, such as cereals, breads, and granola bars.

Refined sugar has very few nutrients and can cause our bodies to store fat more easily, making it difficult to lose belly fat.

Instead, opt for natural sweeteners like honey, agave nectar, or maple syrup.

Another way to reduce sugar intake is to avoid sugary drinks like soda, energy drinks, and fruit juices.

These beverages are often loaded with sugar and can quickly increase our calorie intake without providing any nutrition.

Try switching to water or unsweetened tea or coffee instead.

Finally, be sure to check the labels of any processed food that you buy.

Many of these foods can be high in sugar, even if they don’t taste sweet.

Avoiding processed foods is a great way to reduce sugar intake and help you reach your goal of a flatter stomach.

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.

Eat sloooooowwwlllyyy (this one is hard for me to do!)

Eating slowly and properly chewing your food is an essential tip to reduce belly fat.

Eating slowly allows your body to register when you are full, preventing overeating and thus reducing the chances of excess fat accumulation in the belly area.

Additionally, proper chewing of food helps to break down the food particles into smaller pieces, which makes them easier to digest.

This helps the body to absorb the nutrients from the food more efficiently, which can help in burning fat.

Additionally, slow eating can also help control the body’s hormone levels (insulin & ghrelin, I’m looking at you!).

All in all, eating slowly and properly chewing your food is an effective strategy to reduce belly fat and maintain a healthy weight.

Belly Fat Workout for Boy Moms 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 πŸ˜…

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 :)).

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! πŸ™‚

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 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!

Can you combine cardio with other types of exercises to target belly fat more effectively?

Yes, it’s a wonderful idea to combine cardio with other types of exercises.

Specifically, you also want to be doing certain resistance and isometric exercises as well.

For example

1. Planks –

This is an isometric exercise that targets the core muscles, including the abs, obliques, and back muscles. Planks help you develop strength in your core. And massively increase the results you get out of your other exercises.

2. Crunches –

For those that don’t naturally have the “abs gene”, we actually have to do situps and crunches to develop those muscies.

When you hear someone say they got abs by cleaning up their diet alone, just know you are listening to someone that genetically doesn’t store a lot of fat on their belly like the rest of us.

3. Squats –

Surprised to see this on here? Dont be. Squats target the glutes, hamstrings, and quads, which are some of the biggest muscles in our bodies.

When these big muscles are strong and developed, they increase our metabolism. Which means we burn more calories just by existing.

Don’t sleep on squats even if your main goal is to get rid of excess belly fat.

4. Deadlifts –

Same logic as squats. This exercise targets the back muscles, glutes, and hamstrings. These are also massive muscles in the body.

Combine these kinds of exercises with cardio + correct eating and you’ll be on your way to your dream belly.

Workout Options (Belly Fat Workout for Boy Moms)

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

Workout Video: 4 Tummy Fat Exercises to Lose Belly Fat + Booty Workout ➟ No Equipment Home Workout for Women

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 Boy Moms: Workout Outline

⏩⏩ swipe right to see the next move

  • Belly Fat Workout for Boy Moms-quick high knees exercise
  • Belly Fat Workout for Boy Moms-Up and outs exercise
  • Belly Fat Workout for Boy Moms-hop clap exercise
  • Belly Fat Workout for Boy Moms-skaters with low impact modification exercise
  • Belly Fat Workout for Boy Moms-burpee with low impact modification 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. quick high knees
  2. Up and outs
  3. hop clap
  4. skaters with low impact modification
  5. burpee with low impact modification

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. burpee with low impact modification
  2. skaters with low impact modification
  3. hop clap
  4. Up and outs
  5. quick high knees

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

Are You Ready to Make a Change?

Try this Premium Workout

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