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Belly Fat Workout for Minimalists (+ Free Workout Video) ✅

Are you tired of complicated workout routines that require expensive equipment and take up hours of your day?

 

Well, I have good news for you.

It turns out that you can achieve a flat belly without all the fuss.

In this workout, we’re going to explore a belly fat workout designed specifically for minimalists.

Yes, you heard that right.

Minimalism isn’t just about decluttering your space; it can also apply to your fitness routine.

So grab your workout mat and get ready to sweat, because we’re about to dive into the world of belly fat-blasting exercises tailored for those who prefer simplicity.

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

Belly Fat Workout for Minimalists: 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.

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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 Minimalists Exercise 1: 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 Minimalists Exercise 2: switch kicks with low impact modification

switch kicks with low impact modification exercise demo

Want to avoid doing switch kicks with low impact modification 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 switch kicks with low impact modification correctly.

  • Focus on form rather than speed while performing switch kicks
  • Practice slowly at first to build muscle memory and improve technique
  • Focus on using your hips and booty to generate power rather than relying solely on your leg muscles
  • Tighten your abs and glutes to create a stable base for the kick
  • Raise your knee to waist level for each kick

Belly Fat Workout for Minimalists Exercise 3: speed squats

speed squats exercise demo

Want to avoid doing speed squats 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 speed squats correctly.

  • With speed squats, we are going for speed
  • Don’t worry about going deep into the squat (we do that in a different squat variation)
  • Keep your head and neck straight – avoid looking down as you squat unless you are checking your form
  • Keep your feet at least shoulder width apart Keep your toes pointed out (not turned in)
  • When lifting up from the squat position, be sure to lift using your booty and leg muscles

Belly Fat Workout for Minimalists Exercise 4: knee catches with low impact modification

knee catches with low impact modification exercise demo

Want to avoid doing knee catches with low impact modification 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 knee catches with low impact modification correctly.

  • Make sure you balance properly on your feet; avoiding standing flat-footed
  • Keep your arms at around waist level
  • Keep your feet shoulder-width apart when doing knee catches
  • Maintain a straight back and keep your eyes facing forward Relax your neck and shoulders as much as possible there is no need to hold any tension in these areas as you move your legs As you lift each knee, be sure to shift your weight to balance your body properly

Belly Fat Workout for Minimalists Exercise 5: heel touches

heel touches exercise demo

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

Quick tips to do heel touches correctly.

  • start with a slow and steady pace
  • gently touch your heels as you move (no need to grab or hold. we’re going for a gentle, elegant light touch)
  • keep your back as straight as you can during heel touches keep your knees slightly and softly bent
  • use your core muscles to help stabilize your posture
  • make sure your feet and ankles are properly aligned when you do heel touches
  • make sure to breathe as you’re moving

3 Belly Fat Tips for Minimalists

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.

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, it’s easy to take wherever you go.

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

This will ensure you’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 🙂

Make a few substitutions

A few small tweaks here and there can make all the difference.

Swap unhealthy fats (like the transfat in some fast food fries) for healthier options like fruit, vegetables, yogurt with live active cultures, whole-grain bread instead of white, and whole-grain rice instead of white pasta.

If you’re drinking sugary beverages and sweet treats regularly, switch to water, herbal tea, or unsweetened almond or coconut milk.

Belly Fat Workout for Minimalists 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.

For example

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.

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.

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.

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 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 Minimalists)

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: Burn Belly Fat | 5 Simple Exercises To Get Rid Of Belly Fat ➟ Flat Tummy – Fat Burn

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 Minimalists: Workout Outline

⏩⏩ swipe right to see the next move

  • Belly Fat Workout for Minimalists-touch jacks with low impact option exercise
  • Belly Fat Workout for Minimalists-switch kicks with low impact modification exercise
  • Belly Fat Workout for Minimalists-speed squats exercise
  • Belly Fat Workout for Minimalists-knee catches with low impact modification exercise
  • Belly Fat Workout for Minimalists-heel touches 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. touch jacks with low impact option
  2. switch kicks with low impact modification
  3. speed squats
  4. knee catches with low impact modification
  5. heel touches

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. heel touches
  2. knee catches with low impact modification
  3. speed squats
  4. switch kicks with low impact modification
  5. touch jacks with low impact option

Once you complete this second round, congratulations! Your belly fat workout for minimalists 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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Belly Fat Workout for Minimalists exercise

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