You’re going to love feeling the burn of the belly fat workout for doctors.
Yes, I’m tapping on your shoulder, dear hardworking doctor!
You help us recover from all sorts of things.
It’s time to save yourself too and keep your health in check.
You already know the risks of excess belly fat.
Get into this specially tailored workout designed to fit seamlessly into your busy schedule.
In just a few minutes a day, you can shed those extra pounds and feel energized to tackle anything that comes your way.
It’s time to prioritize your well-being!
When you prioritize you, you can show up refreshed, revitalized and ready to help your patients with more ease and joy.
Not losing belly fat? Take this instant quiz. Find out what could be blocking your progress
Belly Fat Workout for Doctors: 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 Doctors Exercise 1: half burpees
Want to avoid doing half burpees 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 half burpees correctly.
- Start with a slower pace to begin with as you do the half burpee
- Only increase the pace you move your feet back and forth when you feel comfortable
- Breathing is essential – make sure to keep breathing all through (don’t hold your breath)
- Always keep your legs hip-width apart to avoid putting too much pressure on any one leg
- Engage your glute muscles as you stand up
- Go for just a small hop no big jumping movements are needed for this exercise
Belly Fat Workout for Doctors Exercise 2: 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 Doctors Exercise 3: Shimmy
Want to avoid doing Shimmy 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 Shimmy correctly.
- Keep a soft bend in your knees while doing a shimmy
- Keep your arms up your elbows should almost be as high as your shoulders
- Maintain a steady pace
- Land on the balls of your feet (not your heels)
- Move your hips all the way to each side (you’re turning your body slightly to each side)
- Focus on the movement of your feet even paced and steady
- Engage your core muscles to maintain stability throughout the movement
- Keep your feet grounded and shoulder-width apart
Belly Fat Workout for Doctors Exercise 4: power hops
Want to avoid doing power hops 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 power hops correctly.
- Always keep your neck and back straight, only bending as you move into each hop
- As you bring one leg up, be prepared to bounce on the other foot to create speed
- Bring your knee up to meet your elbow
- Start with your feet shoulder-width apart and try to retain that distance throughout the exercise Keep your core engaged as you do power hops
Belly Fat Workout for Doctors Exercise 5: 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
3 Belly Fat Tips for Doctors
Takeout isn’t bad – it’s very convenient in a pinch.
But if the goal is to reduce belly fat take out is not really something to rely on.
Those restaurants don’t always use ingredients that are supportive of your body and health goals.
Planning meals ahead of time is the best way to avoid ordering takeout too much.
It’s not always easy to plan meals for the week that are healthy and delicious – but it can be done.
Start by making a list of your favorite meals that you can make ahead.
Then, plan to make double portions of each meal so that you can freeze half and have ready-made meals for busy days.
When cooking, add extra vegetables to your dishes so that they are healthier and more filling.
Planning meals ahead of time will help you avoid unhealthy takeout meals and save you money.
Plus, you’ll be able to enjoy delicious home cooked meals prepared with fresh ingredients.
It’s a win!
Audit Your Pantry
You don’t have to remove EVERYTHING “unhealthy” from your pantry.
Just do a quick audit to remove the worst offenders – you know the ones.
The cookies that are impossible to stop eating once we start.
The sweets that are hidden inside the flower vase from 7 years ago.
Removing unhealthy foods from your pantry is a great way to reduce temptation.
Chips and refined crackers can be replaced with healthier snacks like fruits and nuts.
Not only are these healthier, but they also contain vital nutrients like vitamins, minerals, and healthy fats that can help reduce belly fat.
So, if you’re looking to reduce your belly fat, do an audit of the pantry to set yourself up for success!
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 Doctors Frequently Asked Questions (FAQ)
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.
What are the most effective cardio exercises for losing belly fat?
When it comes to losing belly fat through cardio exercises, there are a few exercises that are particularly effective.
These exercises help to increase the heart rate, burn calories, and reduce overall body fat, including belly fat.
1. Jumping Jacks (or Step Jacks):
Doing jumping jacks or step jacks is a great way to increase cardiovascular endurance and burn calories. The step jack is a low impact modification which is easier on the knees.
These exercises can be done anywhere, making them one of the most accessible cardio exercises. Incorporating jumping jacks or step jacks into an overall workout of about 30 minutes a day, five days a week, can help to reduce belly fat and body fat overall.
2. High Knees:
High Knees is another great cardio exercise that can be done indoors or outdoors. It also has a low-impact modification which you will typically see in my workouts.
High Knees are a little easier on the joints and can help to burn a significant amount of calories. Like jumping jacks, high knees – when incorporated into a well designed 30 minute workout, five days a week, can help to reduce belly fat and body fat too.
3. Squat Jacks:
Squat Jacks is a form of cardio exercise that does double duty. It not only helps burn calories in the moment, but also helps strengthen the leg muscles so the muscles there continue to burn calories when you rest.
This type of exercise can help to burn calories, increase cardiovascular endurance, strengthen muscle, and build overall endurance, making it a powerhouse exercise to add into your rouine.
These are just 3 easy to remember, solid exercises that are extremely effective for reaching your goal of burning belly fat.
There are many other exercises that are also effective and you will see them featured in lots of my workouts.
Remember that with exercise, variety is also important. So spice up your routine with jumping jacks, high knees, and squat jacks – but don’t get stuck in a rut with them.
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!
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.
Workout Options (Belly Fat Workout for Doctors)
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 Doctors: 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.
- half burpees
- shuffle pumps with modification
- power hops
- jump rope
Workout Instructions (2/2)
Once you complete all the exercises above as explained, take a 1 minute break, then repeat the exercises as follows
- jump rope
- power hops
- shuffle pumps with modification
- half burpees
Once you complete this second round, congratulations! Your belly fat workout for doctors 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.