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Belly Fat Workout for Cyclists (+ Simple Workout Video) ๐Ÿ“

Bingo! You now have the belly fat workout for cyclists.

Do you have extra pounds around your belly that are making it harder to fuel your cycling potential?

It’s time to say goodbye to stubborn belly fat with this fabulous workout designed specifically for cyclists.

I understand the frustration of carrying excess weight, even when you’re putting in the effort.

But fear not, I’ve got your back (and your abs).

Forget endless crunches and ineffective exercises โ€“ this belly fat workout for cyclists is designed to help you shed those extra pounds while improving your cycling performance.

Get ready to boost your power in the saddle and say hello to a leaner, fitter you.

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

Belly Fat Workout for Cyclists: How this Workout Works

Did you know that the way a workout is organized is just as important as the individual exercises themselves?

For example, you might know that jumping jacks are good for burning fat.

But do you know the best exercises to combine with jumping jacks to actually get results?

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This is where my input as a Personal Trainer comes in very handy.

Iโ€™ve helped you pick the right exercises AND combined them in the right order to get you results.

In this workout, youโ€™re getting exercises that will raise your heart rate, strategically target your biggest muscle groups, and make you sweat.

Together, these stimuli signal to your body to burn fat quickly during your workout and to continue to burn fat after your workout.

Your part in this process is to keep showing up and stay consistent.

You can do that by using the free exercises here on my blog – or you can start a free trial for a more efficient experience (video format, real-time guidance, perfectly organized).

Exercises in this Workout for Belly Fat

Belly Fat Workout for Cyclists Exercise 1: high roller

high roller exercise demo
Want to avoid doing high roller incorrectly? Try this Premium workout video. So you can be confident youโ€™re not wasting any time. Try it free for 14 days.

Quick tips to do high roller correctly.

  • Remember to move your feet as you are rolling your hands
  • You’re doing a gentle skip from side to side nice and natural. Nothing too hectic
  • Raise your arms as high as you can โ€“ the higher they are, the better
  • Keep your back straight (as best you can)
  • Your fists should be forehead level or higher throughout this exercise


Belly Fat Workout for Cyclists Exercise 2: shuffle pumps with modification

shuffle pumps with modification exercise demo
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 Cyclists Exercise 3: Up and outs

Up and outs exercise demo
Want to avoid doing Up and outs incorrectly? Try this Premium workout video. And be confident youโ€™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 Cyclists Exercise 4: bupees with low impact modification

bupees with low impact modification exercise demo
Want to avoid doing bupees with low impact modification incorrectly? Try this Premium workout video. It’s free for 14 days.

Quick tips to do bupees with low impact modification correctly.

  • Remember to breathe ๐Ÿ™‚
  • Suck in your stomach (while still breathing) to stabilize your core
  • Go at your own pace
  • Step your feet instead of jumping if you need to


Belly Fat Workout for Cyclists Exercise 5: lateral suspensions

lateral suspensions exercise demo
Want to avoid doing lateral suspensions incorrectly? Try this Premium workout video. So you can be confident youโ€™re not wasting any time. Try it free for 14 days.

Quick tips to do lateral suspensions correctly.

  • You’re going to hop to the side then hold. Then hop to the other side then hold. That’s it
  • Interlock your fingers (or just hold your hands together) to help maintain your balance
  • Deceptively easy as this exercise looks it’s actually quite challenging so have grace for yourself if you don’t get it right away
  • Keep the standing leg firmly planted on the ground. Keep a soft bend in the knee as well Be sure to look to the side you are hopping (look where you are going vibes)
  • Always try to keep your core engaged as you do lateral suspensions


3 Belly Fat Tips for Cyclists

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 โ€“ 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, itโ€™s important to note that it may not be right for everyone, so itโ€™s best to experiment and see what works for you.

Read a food label or three ๐Ÿ˜€

Keep in mind, this is not just about calories.

It is also about looking out for unnecessary additives like coloring, โ€œnatural flavoringโ€, excessive amounts of sugar.

And the absence of useful nutrients like fiber.

Learning to read food labels is an important part of making informed choices when we go grocery shopping.

It can ensure that we are getting the nutrition that our bodies need while avoiding ingredients that have unhealthy consequences.

Reading food labels can help us understand what nutrients and additives are in what we eat, so that we can make better decisions and actively work towards burning fat in a healthy way.

So, the next time you reach out for a snack, take some time to read its label – your body will thank you!

Replace Simple Carbs With Complex Carbs

Simple carbs, such as cookies and cake, are quickly digested and can cause a spike in your blood sugar levels.

Complex carbs, on the other hand, take longer to digest and can provide your body with sustained energy.

Examples of complex carbs include brown rice, quinoa, and oats.



Belly Fat Workout for Cyclists 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 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 โ€“

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 โ€“

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 โ€“

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 โ€“

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). ๐Ÿ˜‚

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.

How will I know if my cardio routine is helping me lose belly fat?

So you’re doing jumping jacks, sweating salty water, and out of breath.

But is the work you’re doing actually paying off? How will you know? Fair questions.

This is how to know if your cardio routine is helping you lose belly fat:

1. Duration:

I feel like i’m coming straight for your neck with this one but hear me out.

The FIRST way to know if what you’re doing is working is to ask yourself “how long have I been doing this for?” If the answer is anything less than 3 times a week for 4 weeks, you are worrying about the wrong thing my bestie lover gorgeous queen friend.

Focus on getting to that level first. You’ve got this. You can do it.

2. The dreaded scale:

If you’re losing weight overall, then you’re losing belly fat too.

The speed at which fat comes off the belly is determined by genetics. Some people lose fat from their face before they notice a change in their belly fat. It’s just the way it is.

The scale is not a perfect measurement though. Sometimes, the scale says you’ve gained weight but it’s just water…or new muscle from working out.

So take anything the scale says with a grain of salt.

3. Waist measurement.

You can take measurements of your waistline with a tape measure every 3 weeks to see the change.

If you’re losing belly fat, you should see a decrease in your waistline measurements.

This one is a toughie for me because i don’t trust myself to measure exactly the same part of my waist each time. Plus, how tight exactly should the tape measure be?

If this works for you, go for it. I personally don’t do this method because when i tried it, it definitely brought out the crazy in me ๐Ÿคฃ๐Ÿคฃ๐Ÿคฃ

4. Clothes.

This is by far my favorite way. Are your pants (trousers for you Brits) feeling looser? Can you breathe in that dress? Bingo! Your belly fat is shrinking for sure.

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.



Workout Options (Belly Fat Workout for Cyclists)

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

Workout Video: Toning & Weight Loss Home Workout \\ Train Arms, Booty, Belly

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 Cyclists: Workout Outline

โฉโฉ swipe right to see the next move

  • Belly Fat Workout for Cyclists-high roller exercise
  • Belly Fat Workout for Cyclists-shuffle pumps with modification exercise
  • Belly Fat Workout for Cyclists-Up and outs exercise
  • Belly Fat Workout for Cyclists-bupees with low impact modification exercise
  • Belly Fat Workout for Cyclists-lateral suspensions 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. high roller
  2. shuffle pumps with modification
  3. Up and outs
  4. bupees with low impact modification
  5. lateral suspensions

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. lateral suspensions
  2. bupees with low impact modification
  3. Up and outs
  4. shuffle pumps with modification
  5. high roller

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

Ready to Get Faster Results?

Try this Premium Workout

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