Welcome to the ultimate belly fat workout for gamers.
This workout will power up your fitness game without losing any gaming time.
Well, ok – 10 minutes max!
Say bye bye to the infamous gamer belly.
Say hello to an epic workout you can do right beside your epic setup.
Rumor has it, the best gamers are the ones that take 10 minutes to do a quick workout.
Let the belly fat workout quest begin!
Not losing belly fat? Take this instant quiz. Find out what could be blocking your progress
Belly Fat Workout for Gamers: How this Workout Works
It’s important to note that the way a workout is structured is just as crucial as the individual exercises themselves.
Without the proper knowledge of how to combine exercises, it can be tricky to create an effective workout.
As a Personal Trainer, I’ve done the work to select the right exercises and arrange them in a specific order for optimal results.
This workout is designed to elevate your heart rate, target your major muscle groups, and make you SWEAT.
These factors work together to prompt your body to easily burn fat during and after your workout.
Keep in mind that consistency is essential in achieving your fitness goals.
You’re welcome to use the free workouts here on my blog or try a free trial for a more efficient experience.
When you start a free trial, you get access to real-time guidance from me and perfectly organized videos.
Let’s get started :D!
Exercises in this Workout for Belly Fat
Belly Fat Workout for Gamers Exercise 1: 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 Gamers Exercise 2: boxer bounds
Want to avoid doing boxer bounds incorrectly? Try this Premium workout video. It’s free for 14 days.
Quick tips to do boxer bounds correctly.
- Use small side to side bounding motions (no need to jump)
- Start with a slow pace and gradually increase to a comfortable speed over time
- Use your core muscles to help you balance
- Use a smooth, consistent movement pattern
- Keep your shoulders down and back
Belly Fat Workout for Gamers Exercise 3: burpees
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 Gamers Exercise 4: high roller
Want to avoid doing high roller 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 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 – 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 Gamers Exercise 5: Double Tray taps
Want to avoid doing Double Tray 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 Double Tray taps correctly.
- Focus on tapping the elbows lightly and quickly (don’t hit them hard together during the double tray taps)
- Use your arms to help maintain your balance
- Pay attention to your posture and keep your back straight throughout the exercise
- Keep your core engaged by sucking them in while continuing to breathe
- Start at a slow pace so you can focus on maintaining good form. Then pick up the speed when you feel comfortable
3 Belly Fat Tips for Gamers
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.
Consider shorter, more frequent workout sessions
Many people assume that working out for longer periods of time is better than doing shorter ones.
However, this is not always the case.
It is okay to workout for shorter periods of time – and just do it more often.
For example, instead of trying to workout for 1 hour 1 day a week, you might find it easier to be consistent if you switch it to 10 minutes 5 days a week.
At the end of the day, consistency is the name of the game.
Any change that helps you be consistent is moving you in the best direction for you.
Struggle with emotional eating? Try a mood journal
Mood journals can be an effective way to identify triggers that lead to emotional eating.
This type of journaling involves tracking our moods, thoughts, and behaviors over a period of time in order to recognize patterns in how we respond to certain situations.
Personally, I found that I am VERY happy anytime I am eating (aren’t we all?
When tracking your moods, it is important to record the date and time of the day, the intensity of the mood, and any thoughts, feelings, or behaviors that come with it.
Try the various free apps in the app stores specifically for mood journaling and emotion management.
Mood journals can be a helpful tool in understanding why we turn to emotional eating and how to better manage it.
By tracking our moods and behaviors over time, we can better identify what activities might trigger emotional eating and belly fat.
Belly Fat Workout for Gamers Frequently Asked Questions (FAQ)
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.
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.
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.
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:
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 🤣🤣🤣
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.
Workout Options (Belly Fat Workout for Gamers)
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 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 Gamers: 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.
- power hops
- boxer bounds
- high roller
- Double Tray taps
Workout Instructions (2/2)
Once you complete all the exercises above as explained, take a 1 minute break, then repeat the exercises as follows
- Double Tray taps
- high roller
- boxer bounds
- power hops
Once you complete this second round, congratulations! Your belly fat workout for gamers 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 to Make a Change?
Gentle Reminder: You might not get to your goal immediately. But you will get there eventually
Belly Fat Workout for Gamers – Printable