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Belly Fat Workout for Every Mom (+ Awesome Workout Video) 👈

Calling all mommas! Say goodbye to stubborn belly fat with this effective and achievable workout routine designed exclusively for you.

As a busy mom, finding time for exercise can be a challenge (understatement of the century 😩).

But I get it. And this belly fat workout is tailored to fit into your hectic schedule.

Get ready to feel energized and excited as you embark on this journey to a flatter tummy.

Say hello to confidence and join countless other moms who have successfully trimmed their midsection.

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

Belly Fat Workout for Every Mom: 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?

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

I’ve helped you pick the right exercises AND combined them in the right order to get you results.

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In this workout, you’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 Every Mom Exercise 1: rope reaches with low impact modification

rope reaches with low impact modification exercise demo

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 Every Mom Exercise 2: march steps

march steps exercise demo

Want to avoid doing march steps 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 march steps correctly.

  • Keep your back as straight as possible during march steps
  • Relax your neck as you move your arms
  • Bring your arms as far forward and back as you can Raise each knee as high as you can with each step
  • Suck your belly in and remember to breathe 🙂

Belly Fat Workout for Every Mom Exercise 3: side skaters

side skaters exercise demo

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

Belly Fat Workout for Every Mom 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 Every Mom Exercise 5: high roller step – left

high roller step - left exercise demo

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

3 Belly Fat Tips for Every Mom

Work out an eating routine

Some people do well eating the same meal on repeat for a month.

Others do well switching it up every meal.

Some people do well eating in front of the TV (I can hear the collective GASP!

haha).

Other people need peace and quiet.

You’ll be amazed at how easy it is to burn excess fat, when you work out a routine that works for YOU.

You are not “average”, a double blind study or science experiment.

You are a unique individual with unique needs.

So embrace that.

Experiment and do what works for YOU.

If something is not working – say you eat rice and beans 3 days in a row and you find it gross.

Well, now you know.

Don’t do that again.

Try something else.

Love Nuts? Watch Your Portion Sizes

Even healthy foods can become problematic if we eat too much of them.

For example, nuts are a great source of healthy fats, but they are also high in calories and easy to overeat.

When it comes to portion sizes, it’s best to stick to what’s recommended on the nutrition label.

If you’re eating out, try to stick to the recommended portion size or split an entrée with a friend.

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 Every Mom Frequently Asked Questions (FAQ)

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 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 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.

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.

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 Every Mom)

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: Tabata Cardio to Burn Belly Fat | 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 Every Mom: Workout Outline

⏩⏩ swipe right to see the next move

  • Belly Fat Workout for Every Mom-rope reaches with low impact modification exercise
  • Belly Fat Workout for Every Mom-march steps exercise
  • Belly Fat Workout for Every Mom-side skaters exercise
  • Belly Fat Workout for Every Mom-hinge splits exercise
  • Belly Fat Workout for Every Mom-high roller step - left 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. rope reaches with low impact modification
  2. march steps
  3. side skaters
  4. hinge splits
  5. high roller step – left

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. high roller step – left
  2. hinge splits
  3. side skaters
  4. march steps
  5. rope reaches with low impact modification

Once you complete this second round, congratulations! Your belly fat workout for every mom 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 Every Mom exercise

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

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Belly Fat Workout for Every Mom – Printable

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