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Belly Fat Workout for Fitness Enthusiasts (+ Simple Workout Video) 📝

This one’s for the fitfam. Are you frustrated with stubborn belly fat that just won’t budge?

 

You’re not alone. Many fitness enthusiasts struggle with trimming their waistline despite their best efforts.

But fear not, because I’m here to help. 🔥

In post, we’ll explore a belly fat workout specifically designed for fitness enthusiasts like you.

Say goodbye to belly fat and hello to a sculpted midsection.

You’ll learn effective exercises, tips, and lifestyle changes that will finally help you conquer that stubborn belly fat.

It’s time to transform your body and boost your confidence.

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

Belly Fat Workout for Fitness Enthusiasts: 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.

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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 Fitness Enthusiasts Exercise 1: Back taps

Back taps exercise demo

Want to avoid doing Back taps 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 Back taps correctly.

  • Keep your shoulders relaxed and avoid arching your back during the back taps
  • Imagine you are clapping your shoulder blades togehter in the back, and you’ll get the idea of what your arms are supposed to be doing 🙂 Keep both arms parallel to the floor (as best you can)
  • Only move one foot away when the other lands
  • Ensure that the core is engaged throughout the exercise for better stability

Belly Fat Workout for Fitness Enthusiasts Exercise 2: 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 Fitness Enthusiasts Exercise 3: the hopper

the hopper exercise demo

Want to avoid doing the hopper 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 the hopper correctly.

  • Do small and controlled hops while performing the hopper
  • Engage your core muscles to bring balance and stability
  • Swing your arms to help generate momentum and increase the height of your hops
  • Land on the balls of your feet to absorb the impact and reduce strain on your joints
  • Keep your chest up and your shoulders back to maintain good posture

Belly Fat Workout for Fitness Enthusiasts Exercise 4: burpees

burpees exercise demo

Want to avoid doing burpees incorrectly? Try this Premium workout video. It’s free for 14 days.

Quick tips to do burpees correctly.

  • Start slowly and build up intensity over time
  • Make sure to keep your core engaged throughout the exercise
  • Use your arms to support your body as you approach the floor Focus on engaging your butt as you jump at the top of the exercise
  • Land softly each time you transition into and out of the burpee.
  • Remember to breathe 🙂

Belly Fat Workout for Fitness Enthusiasts Exercise 5: fly jacks with low impact option

fly jacks with low impact option exercise demo

Want to avoid doing fly jacks with low impact option 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 fly jacks with low impact option correctly.

  • Make sure you do not strain your neck by always keeping yourself facing forward The same goes for your back – do not put extra strain on your legs by bending your back
  • You want to synchronize the movements of your arms and legs Engage your core to stay centered as you move your arms and legs
  • You can leave objects at your side so that you can make sure each step in and out has a consistency to it

3 Belly Fat Tips for Fitness Enthusiasts

Consider Eating Breakfast

While some people swear by skipping breakfast, others find that eating breakfast helps them stay energized and focused throughout the day.

Studies have shown that people who eat breakfast tend to have an easier time managing their weight.

This is because eating breakfast helps to keep us from over snacking and overeating later in the day.

If you’re not sure if breakfast is right for you, try experimenting and see what works best.

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!

Take Healthy Snacks With You

Take healthy snacks with you when you’re traveling or on the go.

When you’re out and about, it can be hard to find healthy options.

That’s why it’s important to plan ahead and bring snacks that are high in protein and fiber, such as nuts, seeds, and fruit.

These snacks can help you stay full and energized throughout the day.

Plus, they’re easy to take with you wherever you go.

Belly Fat Workout for Fitness Enthusiasts 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 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 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 😅

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 :)).

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 🤣🤣🤣

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.

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.

Workout Options (Belly Fat Workout for Fitness Enthusiasts)

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

Workout Video: 7 Minute Workout to Lose Belly Fat 🔥

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 Fitness Enthusiasts: Workout Outline

⏩⏩ swipe right to see the next move

  • Belly Fat Workout for Fitness Enthusiasts-Back taps exercise
  • Belly Fat Workout for Fitness Enthusiasts-clap jacks exercise
  • Belly Fat Workout for Fitness Enthusiasts-the hopper exercise
  • Belly Fat Workout for Fitness Enthusiasts-burpees exercise
  • Belly Fat Workout for Fitness Enthusiasts-fly jacks with low impact option 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. Back taps
  2. clap jacks
  3. the hopper
  4. burpees
  5. fly jacks with low impact option

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. fly jacks with low impact option
  2. burpees
  3. the hopper
  4. clap jacks
  5. Back taps

Once you complete this second round, congratulations! Your belly fat workout for fitness enthusiasts 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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