I’m so happy you stumbled on the belly fat workout for college students.
We all know that college life can be hectic and demanding.
With classes, homework, and endless clubs, exercise can easily fall by the wayside.
When I was in college, PE is was a requirement. Otherwise, I’m not sure I would ever set foot in the gym!
For the record, I hated PE because it wasn’t just regular basic stuff. It was activities that required skill like volleyball and dancing. 😩😩😩
But this isn’t about me. It’s about you and your current situation trying to lose belly fat while in college.
Fear not! I am here to guide you through an effective belly fat workout routine that is both manageable and achievable as a college student.
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Belly Fat Workout for College Students: 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 Workout for College Students Exercise 1: high roller step – left
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 College Students Exercise 2: 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 College Students Exercise 3: squat jacks
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 Workout for College Students Exercise 4: double high knees (low impact)
Want to avoid doing double high knees (low impact) 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 double high knees (low impact) correctly.
- Focus on lifting your knees high enough to engage your core and get your heart rate up during double high knees
- Keep your movements as fluid as you can Land on the balls of your feet and keep your knees slightly bent to absorb impact
- Once you have the movement down, increase your pace
- Keep your upper body stable and engage your abs to prevent excessive bouncing or swaying
Belly Fat Workout for College Students Exercise 5: side highs
Want to avoid doing side highs 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 highs correctly.
- Stay on the balls of your feet (the part near your toes) so you can move from side to side swiftly and easily like the wind! whoosh
- Don’t use too much force or effort when bringing your knee up
- The same goes for the elbow movement; keep it smooth and flowing avoid jerky sudden movements if you can Gently touch each elbow to the opposite knee
- Move as quickly as you can from side to side without losing your balance, rhythm, and pace Keep your core engaged as you do side highs
3 Belly Fat Tips for College Students
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.
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.
Experiment With Intermittent Fasting
Please note that intermittent fasting is not for everyone.
Furthermore, it might be for you at one point in your fitness journey – but not others.
This is why experimenting is important.
It allows you to find out if this way of eating is right for your unique body.
Intermittent fasting involves alternating periods of eating and fasting, which has been shown to have numerous health benefits for some individuals.
Intermittent fasting helps with weight loss by reducing overall caloric intake.
It can also help reduce inflammation and improve overall health.
Again, remember, it’s important to note that it may not be right for everyone, so it’s best to experiment and see what works for you.
Belly Fat Workout for College Students Frequently Asked Questions (FAQ)
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!
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.
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.
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 Workout for College Students)
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 30 minutes long. You’ll be done before you know it!
Workout Video: Cardio HIIT | 30 Minute Weight Loss Full Body Workout – Fat Burning Exercises 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 College Students: 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.
- high roller step – left
- ball shots
- squat jacks
- double high knees (low impact)
- side highs
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 highs
- double high knees (low impact)
- squat jacks
- ball shots
- high roller step – left
Once you complete this second round, congratulations! Your belly fat workout for college students 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.
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Belly Fat Workout for College Students – Printable