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Belly Fat Workout for Lawyers (+ Helpful Workout Video) ๐Ÿ˜„

Are you a lawyer struggling to get rid of belly fat?

You’re not alone!

Despite putting in the work with your workouts, that stubborn belly fat seems to stick around.

But don’t worry, I’ve got you covered.

In this post, you get to enjoy the quickest belly fat workout for lawyers, helping you shed those unwanted pounds and tone your midsection.

No more wondering why you’re gaining weight when you’re eating less and working out.

Say goodbye to that belly fat and hello to a more confident you!

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

Belly Fat Workout for Lawyers: 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?

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

Iโ€™ve helped you pick the right exercises AND combined them in the right order to get you results.

In this workout, youโ€™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 Lawyers Exercise 1: quarter steps

quarter steps exercise demo

Want to avoid doing quarter steps incorrectly? Try this Premium workout video. So you can be confident youโ€™re not wasting any time. Try it free for 14 days.

Quick tips to do quarter steps correctly.

  • Interlock your fingers so your hands are steady throughout the quarter steps
  • If you need extra support, hold a chair or wall as you step instead of interlocking your fingers
  • You want to be in a slight squatting position (not standing all the way up and also not a deep squat)
  • Tap the foot you are stepping with to your stationary ankle so you know you have completed each rep
  • Suck your belly in as you step

Belly Fat Workout for Lawyers Exercise 2: Back taps

Back taps exercise demo

Want to avoid doing Back taps incorrectly? Try this Premium workout video. So you can be confident youโ€™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 ๐Ÿ™‚ 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 Lawyers Exercise 3: quick butt kicks

quick butt kicks exercise demo

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

Quick tips to do quick butt kicks correctly.

  • Keep your chest and head up. Looking down at your feet can put unnecessary stress on your neck and spine.
  • Land softly: When bringing your foot back to the ground, land softly on the ball of your foot instead of your heel. This will help prevent unnecessary strain on your body and allow for a smoother transition.
  • Notice your form. Make sure your knee is bent at a comfortable angle for your body while lifting your heel as high as possible towards your booty. Keep your core tight.
  • Go at a steady pace: Start off going slow and gradually increase your speed. It is important to maintain good form and not rush this exercise.

Belly Fat Workout for Lawyers Exercise 4: shuffle pumps with modification

shuffle pumps with modification exercise demo

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

Quick tips to do shuffle pumps with modification correctly.

  • Extend your arms fully to get a full range of motion
  • Go at your own pace
  • Suck your stomach in (but don’t hold your breath)

Belly Fat Workout for Lawyers Exercise 5: commando kicks

commando kicks exercise demo

Want to avoid doing commando kicks incorrectly? Try this Premium workout video. So you can be confident youโ€™re not wasting any time. Try it free for 14 days.

Quick tips to do commando kicks correctly.

  • Fully extend each arm as you throw each punch Aim to extend each arm parallel to the ground as you punch
  • Raise your leg as high as you can as you kick
  • On your standing leg, make sure that you keep your foot firmly planted on the ground as you kick
  • Keep your core engaged as you do commando kicks

3 Belly Fat Tips for Lawyers

Eat sloooooowwwlllyyy (this one is hard for me to do!)

Eating slowly and properly chewing your food is an essential tip to reduce belly fat.

Eating slowly allows your body to register when you are full, preventing overeating and thus reducing the chances of excess fat accumulation in the belly area.

Additionally, proper chewing of food helps to break down the food particles into smaller pieces, which makes them easier to digest.

This helps the body to absorb the nutrients from the food more efficiently, which can help in burning fat.

Additionally, slow eating can also help control the bodyโ€™s hormone levels (insulin & ghrelin, I’m looking at you!).

All in all, eating slowly and properly chewing your food is an effective strategy to reduce belly fat and maintain a healthy weight.

Enjoy sweet treats in moderation

It’s completely natural to want to indulge in a treat now and then.

Whether it’s a sweet dessert or a salty snack, allowing yourself to enjoy these foods in moderation is key.

When choosing a dessert, be sure to opt for one with natural, whole ingredients like fresh fruits, nuts and honey.

Avoid refined sugar and opt for natural sweeteners like pure maple syrup or dates.

Also, be mindful of portion sizes.

Eating too much sugar and fat can lead to increased belly fat, so it’s important to stick to smaller portions.

Enjoying a sweet treat every now and then is perfectly fine, as long as you’re conscious of what you’re eating and how much.

Replace White or Milk Chocolate With Dark Chocolate

Dark chocolate is a great source of antioxidants and can help satisfy our sweet tooth without adding a lot of calories.

Plus, itโ€™s easy to take wherever you go.

When buying dark chocolate, look for varieties that are at least 70% cocoa.

This will ensure youโ€™re getting the most health benefits.

If 70% cocoa makes you feel like you’re eating dirt, start with a lower amount like 40%.

Then you can slowly work your way up to 70% dark chocolate.

It’s not that bad, promise ๐Ÿ™‚

Belly Fat Workout for Lawyers Frequently Asked Questions (FAQ)

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.

Are there any specific diet plans that complement cardio exercises for belly fat reduction?

Yes, there are specific diet plans that can complement cardio exercises for belly fat reduction. In fact, diet and exercise go hand in hand when it comes to losing belly fat. The right combination of both is essential for achieving optimal results.

To reduce belly fat, it is important to focus on a diet that has fewer calories than you burn in the day, enough protein, and rich in fiber.

Some people do very well on a low carb, high fat, high protein diet. If you choose this route, make sure you still incorporate lots of fresh organic vegetables into your diet to get all the micronutrients your body needs to function properly.

Another diet that is effective in complementing cardio exercises for belly fat reduction is the Mediterranean Diet: This diet is rich in healthy fats, protein, and fiber. It includes foods like fish, whole grains, vegetables, and fruits. This diet plan is associated with reduced belly fat, as well as improved heart health.

Please note that I am using the word “diet” very loosely here. I personally (and professionally) do not believe in or support dieting. I support a health-first approach and most diets do a lot of harm to the female body.

If you think your metabolism is compromised, please talk to a doctor.

In summary, any diet that has fewer calories than you burn in a day, plus sufficient protein and fiber is useful for belly fat reduction.

Specific examples of such diets that can complement cardio exercises for belly fat reduction, are the Mediterranean Diet, and the low carb diet. Remember to consult with a healthcare professional or a registered Dietician to come up with a plan that is right for you.

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 ๐Ÿ˜

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.

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 ๐Ÿ˜‚

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 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 Lawyers)

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

Workout Video: Cardio HIIT | 30 Minute Weight Loss Full Body Workout – Fat Burning Exercises for Women

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 Lawyers: Workout Outline

โฉโฉ swipe right to see the next move

  • Belly Fat Workout for Lawyers-quarter steps exercise
  • Belly Fat Workout for Lawyers-Back taps exercise
  • Belly Fat Workout for Lawyers-quick butt kicks exercise
  • Belly Fat Workout for Lawyers-shuffle pumps with modification exercise
  • Belly Fat Workout for Lawyers-commando kicks 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. quarter steps
  2. Back taps
  3. quick butt kicks
  4. shuffle pumps with modification
  5. commando kicks

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. commando kicks
  2. shuffle pumps with modification
  3. quick butt kicks
  4. Back taps
  5. quarter steps

Once you complete this second round, congratulations! Your belly fat workout for lawyers 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.

Would You Like to Save Time?

Try this Premium Workout

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