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Belly Fat Workout for Nurses (+ Helpful Workout Video) 😄

Nurses are a group of people in society that I consider to be unsung heroes. 🤷‍♀️

My friend is a Nurse (and also a Nurse Practitioner) and IT’S A HARD JOB!

I’m making this workout for her.

If you’re a Nurse (or Nurse Practitioner) too, girl, I hear you, seel you, feel you.

It’s time to put down the scrubs for 10 minutes and take care of YOU with this quick belly fat workout.

As you tirelessly care for others, it’s essential to prioritize your own health and well-being.

This workout is a top tier selection of effective exercises and wellness tips to help nurses trim down and tone up while spreading joy and positivity.

Say goodbye to belly fat and hello to a healthier, happier you!

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

Belly Fat Workout for Nurses: 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 Nurses 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 Nurses Exercise 2: hop clap

hop clap exercise demo

Want to avoid doing hop clap 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 hop clap correctly.

  • Stand with your feet hip-width apart and your knees slightly bent. Keep your weight evenly distributed on both feet and engage your core muscles
  • Bend your knees and use your leg muscles to jump up and off the ground
  • As you jump, bring your arms up to chest height As you reach the peak of your jump, clap your hands together gently. Keep your fingers relaxed and slightly spread apart
  • As you land, bend your knees to absorb the impact and then immediately jump again to perform another hop clap. Keep your movements fluid and rhythmic

Belly Fat Workout for Nurses Exercise 3: x taps

x taps exercise demo

Want to avoid doing x 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 x taps correctly.

  • Aim to make quick, light movements nothing too heavy or stressful for your feet
  • Try to look straight ahead instead of looking down
  • Mentally make an “X” with your legs and just keep going. Don’t stress about being perfect. Just keep moving. I’m proud and happy you’re here!
  • Keep your core engaged. You might find this exercise surprisingly challenging but keep breathing
  • Hop on the balls of your feet (the front part near your toes) not the heels
  • Start slow; and then build up your pace gradually as you feel comfortable

Belly Fat Workout for Nurses Exercise 4: lateral suspensions

lateral suspensions exercise demo

Want to avoid doing lateral suspensions 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 lateral suspensions correctly.

  • You’re going to hop to the side then hold. Then hop to the other side then hold. That’s it
  • Interlock your fingers (or just hold your hands together) to help maintain your balance
  • Deceptively easy as this exercise looks it’s actually quite challenging so have grace for yourself if you don’t get it right away
  • Keep the standing leg firmly planted on the ground. Keep a soft bend in the knee as well Be sure to look to the side you are hopping (look where you are going vibes)
  • Always try to keep your core engaged as you do lateral suspensions

Belly Fat Workout for Nurses Exercise 5: Shimmy

Shimmy exercise demo

Want to avoid doing Shimmy 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 Shimmy correctly.

  • Keep a soft bend in your knees while doing a shimmy
  • Keep your arms up your elbows should almost be as high as your shoulders
  • Maintain a steady pace
  • Land on the balls of your feet (not your heels)
  • Move your hips all the way to each side (you’re turning your body slightly to each side)
  • Focus on the movement of your feet even paced and steady
  • Engage your core muscles to maintain stability throughout the movement
  • Keep your feet grounded and shoulder-width apart

3 Belly Fat Tips for Nurses

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.

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 Simple Carbs With Complex Carbs

Simple carbs, such as cookies and cake, are quickly digested and can cause a spike in your blood sugar levels.

Complex carbs, on the other hand, take longer to digest and can provide your body with sustained energy.

Examples of complex carbs include brown rice, quinoa, and oats.

Belly Fat Workout for Nurses Frequently Asked Questions (FAQ)

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 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.

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.

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!

Workout Options (Belly Fat Workout for Nurses)

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

Workout Video: 5 Min Round Hips + Flat Belly Workout – No Equipment

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 Nurses: Workout Outline

⏩⏩ swipe right to see the next move

  • Belly Fat Workout for Nurses-touch jacks with low impact option exercise
  • Belly Fat Workout for Nurses-hop clap exercise
  • Belly Fat Workout for Nurses-x taps exercise
  • Belly Fat Workout for Nurses-lateral suspensions exercise
  • Belly Fat Workout for Nurses-Shimmy 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. hop clap
  3. x taps
  4. lateral suspensions
  5. Shimmy

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. Shimmy
  2. lateral suspensions
  3. x taps
  4. hop clap
  5. touch jacks with low impact option

Once you complete this second round, congratulations! Your belly fat workout for nurses 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 Level Up?

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