Bingo! You now have the belly fat workout for busy professionals.
You know how it gets super busy with your work?
And next thing you know, it’s been 3 months without a workout?
I have something exciting to share with you to avoid that.
It’s this belly fat workout that you can do in just 10 minutes a day!
Yes, you heard me right. 10 minutes of simple exercises that will help you burn that stubborn belly fat and get in shape.
Don’t worry, it’s not some crazy intense workout that you can’t sustain.
It’s a fun and easy routine that anyone can do, even if you have no experience with fitness.
Plus, it’s designed for busy professionals like you, who don’t have time to go to the gym or follow a strict diet.
All you need is to show up and follow my lead!
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Belly Fat Workout for Busy Professionals: 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 Workout for Busy Professionals Exercise 1: ball shots
Want to avoid doing ball shots incorrectly? Try this Premium workout video. It’s free for 14 days.
Quick tips to do ball shots correctly.
- pretend you’re picking an imaginary ball from the floor
- imagine yourself throwing the winning shot in a basketball game
- tighten your butt to propel your body as you release the ball
Belly Fat Workout for Busy Professionals Exercise 2: rope reaches with low impact modification
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 Workout for Busy Professionals Exercise 3: shuffle pumps with modification
Want to avoid doing shuffle pumps with modification incorrectly? Try this Premium workout video. It’s free for 14 days.
Quick tips to do shuffle pumps with modification correctly.
- Extend your arms fully to get a full range of motion
- Go at your own pace
- Suck your stomach in (but don’t hold your breath)
Belly Fat Workout for Busy Professionals Exercise 4: jump rope
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 Busy Professionals Exercise 5: side skaters
Want to avoid doing side skaters 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 skaters correctly.
- This exercise reminds me of the way you run when you miss the bus to work and rent is due Bring your arms as far back and forward as you can without risking losing your balance
- Most of the work here is done with your legs and arms; keep your core centered and engaged Step the foot that is moving as far out as possible
- Keep the stationary foot firmly planted on the ground throughout the side skaters
3 Belly Fat Tips for Busy Professionals
Take Healthy Snacks With You
Take healthy snacks with you when you’re traveling or on the go.
When you’re out and about, it can be hard to find healthy options.
That’s why it’s important to plan ahead and bring snacks that are high in protein and fiber, such as nuts, seeds, and fruit.
These snacks can help you stay full and energized throughout the day.
Plus, they’re easy to take with you wherever you go.
If you hate salads, do this…
I really struggled to eat salads for a long time.
And to be honest, I still don’t eat salads.
I eat vegetables in literally every form – except salads.
There is just something about eating cold leaves that genuinely makes me feel sad haha.
If you’re like me – fear not.
Just eat your vegetables in other forms.
Personally, I enjoy a nice warm bowl of okro soup.
I love sauteed baby bok choy, sauteed baby kale, and sauteed collard greens.
I enjoy all of these vegetables several times a week.
The key is to sautee them on the lowest heat possible to preserve as much of the vitamin c content as you can.
I’m not fancy at all with my sautees either.
I just use some coconut aminos (you can use soy sauce if you prefer), any oil i have on hand (coconut and olive are staples), some onion powder (listen, i am NOT cutting onions Loolll).
Toss together and eat.
I have also been known to throw baby spinach and plant-based milk together in a blender and chugged the whole thing down.
I don’t recommend the blending thing.
Even i realize that’s a bit wild and extreme.
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.
Belly Fat Workout for Busy Professionals 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 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 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.
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.
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.
Is there a specific time of day that’s best for cardio exercises for losing belly fat?
The best time of day to do cardio exercises for losing belly fat is as follows.
If you’re a morning person, do your workout as soon as possible after you wake up. Your goal is to get your workout done before 11am.
If you’re a night owl, do your workout right before dinner. So for example, if dinner is at 6:30pm, do your workout around 5:30pm
If you are neither a morning person nor a night owl, do your workout around 1:30pm
These are the best times for you to workout because they are based on your biology (chronotype).
If your schedule does not allow you to exercise during the time that is biologically best for you, try to identify things you can deprioritize.
For example, maybe you’re a morning person and book club is at 9am. You might want to consider deprioritizing book club so you can exercise.
Perhaps there is another book club that meets over lunch. That kind of thing.
If there truly is no hope to exercise at your ideal time, then pick a time that is close to your ideal time even if it is not perfect and stick to it.
You will have the most energy, highest motivation, adherence and consistency when you use this approach to exercise timing.
Workout Options (Belly Fat Workout for Busy Professionals)
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 5 minutes long. You’ll be done before you know it!
Workout Video: 5 Min Lower Belly Fat Tabata – No Equipment | 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 Workout for Busy Professionals: 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.
- ball shots
- rope reaches with low impact modification
- shuffle pumps with modification
- jump rope
- side skaters
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 skaters
- jump rope
- shuffle pumps with modification
- rope reaches with low impact modification
- ball shots
Once you complete this second round, congratulations! Your belly fat workout for busy professionals 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.