take the quiz today

Belly Fat Workout for Engineers (+ Nice Video) πŸ‘Œ

You did it. You found the belly fat workout for engineers.

Are you an engineer struggling to shed belly fat despite working out?

You’re not alone! Many engineers face the same struggle.

As a Personal Trainer, with more than 12 engineer friends, I understand your frustration.

That’s why I’ve designed a specialized belly fat workout just for you.

This workout can help reduce the stubborn fat around your midsection, helping you achieve a flatter belly.

No more wondering why you’re not seeing results despite your efforts.

Say goodbye to belly fat and hello to confidence and more energy.

Get ready to engineer your way to a flatter belly with this effective belly fat workout.

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

Belly Fat Workout for Engineers: How this Workout Works

It’s important to know that the way a workout is arranged is just as crucial as the individual exercises.

take the quiz today

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 Engineers Exercise 1: 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


Belly Fat Workout for Engineers Exercise 2: low high kicks

low high kicks exercise demo
Want to avoid doing low high kicks 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 low high kicks correctly.

  • Keep your arms together for balance
  • Alternatively, hold on to a wall or chair
  • Focus your eyes on the kicking leg to help engage the muscles
  • Lock your core into place (suck in your stomach) Start slow and low Your balancing leg should be kept flat on the floor so you always have a stable base
  • Keep your shoulders relaxed and avoid holding tension in your neck


Belly Fat Workout for Engineers Exercise 3: clap jacks

clap jacks exercise demo
Want to avoid doing clap jacks 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 clap jacks correctly.

  • When you jump your feet, aim to have them go wider than shoulder width apart
  • Avoid hunching over or arching your back during the exercise
  • Clap your hands overhead and jump your feet apart simultaneously
  • Use your arms to help generate momentum and power for your jumps
  • If you need a break from clapping, rest your hands on your waist throughout the exercise instead of clapping


Belly Fat Workout for Engineers Exercise 4: hinge splits

hinge splits exercise demo
Want to avoid doing hinge splits 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 hinge splits correctly.

  • When you bring your leg up, raise it as high as it will go
  • Practice a few times before starting the timer if you are timing yourself for this exercise
  • Look straight ahead as you do the hinge splits Gently tap your ankles together on the downward motion
  • Stay on the balls of your feet (the front part near your toes) so that you can remain light on your feet
  • Don’t try to move to fast. Start slow then raise the tempo when you feel ready
  • Keep your arms in an active position throughout the exercise


Belly Fat Workout for Engineers Exercise 5: macarena hops with low impact modification

macarena hops with low impact modification exercise demo
Want to avoid doing macarena hops 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 macarena hops with low impact modification correctly.

  • Make sure to keep a slight bend in your knee don’t let them be stiff Move lightly on your feet; try to be as nimble as you can
  • Keep your back straight and chest open as you bow slightly forward
  • When you straighten up to bring your feet together, make sure your feet touch (full range of motion)
  • Keep your hands on your waist throughout the exercise to help maintain proper balance


3 Belly Fat Tips for Engineers

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.

Reconsider takeout

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!

Watch the sneaky sugars in “healthy” juices

Have you ever looked at the nutrition label on the back of a juice carton and felt shocked by the amount of sugar present?

If so, you aren’t alone!

Store-bought juices are filled with unhealthy and often unnecessary sugar.

Instead, reach for whole fruit to get all the nutrients with significantly less calories and added sugar.

Whole fruits provide fiber that helps fill you up while also satisfying sweet cravings.

With this method, you can keep your calorie intake low while still enjoying sweet indulgences!



Belly Fat Workout for Engineers Frequently Asked Questions (FAQ)

What types of foods should I avoid when trying to lose belly fat?

Avoid everything that has taste and makes you happy and you’ll be good 😐

I’M JOKING! I’M JOKING!!! haha

Yes, some faves will have to go but it’s actually not that bad.

If you’re trying to lose belly fat, avoid these foods:

1. Deep fried, battered fries.

Fries are made out of potatoes – which is a carbohydrate energy source. Oil is fat – which is also an energy source. When you combine them, you’re making an energy + energy combo. Too much energy gets stored as fat. So – an easy way to avoid accumulating belly fat is to let go of deep fried battered potatoes.

Try a baked or boiled potato instead.

2. Orange juice

Oranges are great because the orange provides fiber.

However, when you strip the fiber to create orange juice, it becomes just another sugary beverage.

Skip the juice as much as possible and eat the actual fruit instead.

3. Apple juice (same reason as above). This logic applies to almost all juices. Ive just mentioned these two because they are the most common here in the States.

4. Bagged chips Things like doritos fall into this category.

To lose belly fat, you need highly nutritious foods and a caloric deficit.

I assure you that bagged chips are not highly nutritious.

And they are not designed to help you maintain a caloric deficit. Quite the opposite actually.

5. Alcohollllllll Yes, this is a big one.

Just say no. No to the beer. No to the wine. No to it all.

Alcohol is high in calories, stresses the cow out of your liver, and can slow down the body’s ability to burn fat.

Drink tea instead.

No, for real that’s what i do. I love green tea. Dandelion tea. Hibiscus tea. All of it.

I have a whole tea collection in my bedroom to keep me on the straight and narrow.

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.

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). πŸ˜‚

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.

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.

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 :)).



Workout Options (Belly Fat Workout for Engineers)

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: Love Handles & Belly Fat Workout | Standing Only – 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 Engineers: Workout Outline

⏩⏩ swipe right to see the next move

  • Belly Fat Workout for Engineers-burpee with low impact modification exercise
  • Belly Fat Workout for Engineers-low high kicks exercise
  • Belly Fat Workout for Engineers-clap jacks exercise
  • Belly Fat Workout for Engineers-hinge splits exercise
  • Belly Fat Workout for Engineers-macarena hops 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. burpee with low impact modification
  2. low high kicks
  3. clap jacks
  4. hinge splits
  5. macarena hops 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. macarena hops with low impact modification
  2. hinge splits
  3. clap jacks
  4. low high kicks
  5. burpee with low impact modification

Once you complete this second round, congratulations! Your belly fat workout for engineers 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 for Something that Works?

Try this Premium Workout

Belly Fat Workout for Engineers exercise

Gentle Reminder: You’ve come this far…just keep going


Belly Fat Workout for Engineers Pin 1 May 27 2024

Belly Fat Workout for Engineers – Printable

Belly Fat Workout for Engineers Pin 2  May 27 2024