take the quiz today

Belly Fat Workout for Gardeners (+ Video that Works) πŸ™Œ

Are you a gardener struggling to shed those extra pounds around your belly?

As a fellow gardener myself, I’ve got you covered!

I understand that you’re already maintaining an active lifestyle while tending to your garden.

But it can still be challenging to hit all your fitness goals. A little bit of core strength is also extremely helpful for successful gardening.

That’s why I’ve designed a belly fat workout specifically tailored for gardeners like you!

In this post, I’ll share effective exercises and tips to help you get rid of that stubborn belly fat.

Get ready to sculpt your midsection and build the strength to enjoy the beauty of your garden.

Let’s dig in!

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

Belly Fat Workout for Gardeners: 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.

take the quiz today

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 Gardeners Exercise 1: bupees with low impact modification

bupees with low impact modification exercise demo

Want to avoid doing bupees with low impact modification incorrectly? Try this Premium workout video. It’s free for 14 days.

Quick tips to do bupees with low impact modification correctly.

  • Remember to breathe πŸ™‚
  • Suck in your stomach (while still breathing) to stabilize your core
  • Go at your own pace
  • Step your feet instead of jumping if you need to

Belly Fat Workout for Gardeners Exercise 2: touch jacks with low impact option

touch jacks with low impact option exercise demo

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

  • Do the low impact option if you prefer
  • Start with moving just your legs once you have that down, add in your arms
  • Use your core to support your body
  • Keep your shoulders down and pulled back
  • Keep your back straight
  • Start with a moderate pace
  • Use a light touch
  • Breathe in and out deeply (or as best you can)

Belly Fat Workout for Gardeners Exercise 3: jog punch

jog punch exercise demo

Want to avoid doing jog punch 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 jog punch correctly.

  • Keep your feet shoulder-width apart, with your toes pointed forward. Your knees should be slightly bent.
  • As you punch, extend your arms as far out as is comfortable for you One common mistake when performing a jog punch is to let your elbow stick out too far. Keep your elbow in close to your body, and imagine that you are punching a target at eye level
  • As you punch, drive your shoulder and torso forward to add more power to your punch. Your arm should be fully extended at the moment of impact (with your imaginary object)
  • Like any exercise, the jog punch takes time and practice to master. Start slow and focus on getting the technique right before adding speed and power

Belly Fat Workout for Gardeners Exercise 4: cross jacks

cross jacks exercise demo

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

Quick tips to do cross jacks correctly.

  • start with a slow pace
  • keep your head up
  • keep your core engaged
  • step if you’re not in the mood to jump
  • get a full range of motion with your arms
  • keep your back straight and avoid leaning forward or backward
  • use your stomach muscles to help you keep your balance

Belly Fat Workout for Gardeners Exercise 5: penguins

penguins exercise demo

Want to avoid doing penguins 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 penguins correctly.

  • Keep your posture upright and avoid leaning forward or to one side while doing the penguins
  • Focus on keeping your movements smooth and controlled (try not to rush through the exercise)
  • Bring your elbows all the way down for a full range of motion
  • Avoid swinging your arms too much and keep them close to your body
  • Keep your core engaged throughout the exercise to maintain stability

3 Belly Fat Tips for Gardeners

If you hate salads, do this…

I really struggled to eat salads for a long time.

And to be honest, I still don’t eat salads.

I eat vegetables in literally every form – except salads.

There is just something about eating cold leaves that genuinely makes me feel sad haha.

If you’re like me – fear not.

Just eat your vegetables in other forms.

Personally, I enjoy a nice warm bowl of okro soup.

I love sauteed baby bok choy, sauteed baby kale, and sauteed collard greens.

I enjoy all of these vegetables several times a week.

The key is to sautee them on the lowest heat possible to preserve as much of the vitamin c content as you can.

I’m not fancy at all with my sautees either.

I just use some coconut aminos (you can use soy sauce if you prefer), any oil i have on hand (coconut and olive are staples), some onion powder (listen, i am NOT cutting onions Loolll).

Toss together and eat.

I have also been known to throw baby spinach and plant-based milk together in a blender and chugged the whole thing down.

I don’t recommend the blending thing.

Even i realize that’s a bit wild and extreme.

Avoid crash dieting (please)

Crash diets are not really a healthy way to reduce belly fat.

Eating fewer than 1,200 calories a day will slow down your metabolism, preventing it from burning calories and using nutrients effectively.

This can lead to further health problems and even an increase in belly fat.

It is much healthier to make long-term changes in diet and lifestyle, such as reducing intake of processed foods, exercising regularly, and drinking plenty of water.

This will not only help to reduce your belly fat but also provide the body with the nutrients it needs to stay healthy and energized.

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.

Belly Fat Workout for Gardeners Frequently Asked Questions (FAQ)

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!

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 πŸ˜‚

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.

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.

How much water should I drink each day to aid in belly fat loss?

The standard accepted guideline is to drink at least 8 cups (64 ounces) of water per day for overall health.

It’s a good idea to optimize your health as much as possible – so test out drinking this amount of water.

If it works for you and your body feels great doing it, continue.

If not, adjust till you find the amount of water that feels best to your body.

Don’t be afraid to trust yourself on this.

The standard recommendation may or may not be right for you.

It is just a great starting point to experiment from.

For example, someone living in Arizona (where it is HOT in the summer) might need more water than someone living in Wisconsin or Michigan.

One thing to note though: drinking a ton of water (above and beyond what is reasonable) has not been shown to accelerate fat loss.

I’ve seen people try this and it is – quite frankly – dangerous.

The safe, effective way to reduce belly fat is to eat right, exercise, sleep, and say no to drama (aka reduce stress).

Overall, drinking enough water is important for overall health and can support weight loss efforts, but it is not a substitute for the methods mentioned above.

Workout Options (Belly Fat Workout for Gardeners)

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 Gardeners: Workout Outline

⏩⏩ swipe right to see the next move

  • Belly Fat Workout for Gardeners-bupees with low impact modification exercise
  • Belly Fat Workout for Gardeners-touch jacks with low impact option exercise
  • Belly Fat Workout for Gardeners-jog punch exercise
  • Belly Fat Workout for Gardeners-cross jacks exercise
  • Belly Fat Workout for Gardeners-penguins 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. bupees with low impact modification
  2. touch jacks with low impact option
  3. jog punch
  4. cross jacks
  5. penguins

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. penguins
  2. cross jacks
  3. jog punch
  4. touch jacks with low impact option
  5. bupees with low impact modification

Once you complete this second round, congratulations! Your belly fat workout for gardeners 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 Gardeners exercise

Gentle Reminder: You are worthy

Belly Fat Workout for Gardeners Pin 1 Jul 15 2024

Belly Fat Workout for Gardeners – Printable

Belly Fat Workout for Gardeners Pin 2  Jul 15 2024