This belly fat workout for runners is so good! You have to try it.
Like, are you looking to say goodbye to stubborn belly fat while boosting your running performance?
As a wannabe runner myself, I salute you.
I say I’m a wanna be runner because I genuinely love the sport – but my knees have a different opinion 😩
One day, I’ll hire a personal running coach to make my running dreams come true.
But for now, I’m here to help my runner friends banish belly fat while upping that endurance.
Say hello to a stronger core and increased endurance with this expert-crafted belly fat workout specifically for runners like you.
I can already see you enjoying your runs with ease and flaunting those toned abs.
Not losing belly fat? Take this instant quiz. Find out what could be blocking your progress
Belly Fat Workout for Runners: 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.
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 Runners Exercise 1: bupees with low impact modification
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 🙂
- 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 Runners Exercise 2: hop clap
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 Runners Exercise 3: ski jumps with low impact modification
Want to avoid doing ski jumps 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 ski jumps with low impact modification correctly.
- Land with a slight bend in your knees and try to absorb the impact with your muscles while performing ski jumps
- By swinging your arms as you jump, you can increase your momentum and improve your balance upon landing
- Keep your arms and hands close to your body to help with balance
- Land softly on the balls of your feet rather than flat-footed or on your heels
- Leverage the power of your legs to propel yourself upwards and execute the lateral jump
- Do the low impact version if you are new ski jumps it is equally as effective
Belly Fat Workout for Runners Exercise 4: knee catches with low impact modification
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 Runners Exercise 5: clap jacks
Want to avoid doing clap jacks 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 clap jacks correctly.
- When you jump your feet, aim to have them go wider than shoulder width apart
- Avoid hunching over or arching your back during the exercise
- Clap your hands overhead and jump your feet apart simultaneously
- Use your arms to help generate momentum and power for your jumps
- If you need a break from clapping, rest your hands on your waist throughout the exercise instead of clapping
3 Belly Fat Tips for Runners
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.
Don’t fall for this lie about exercise…
Exercise is an essential part of a healthy lifestyle.
However, you have to really make sure you’re doing the right program for you.
You don’t have to go to the gym to get your exercise.
It is easier, faster, and highly effective to workout at home.
Especially if you’re doing Koboko Fitness workouts.
Maybe go for a walk in the morning or during breaks during the day.
Make sure that you’re really listening to your body when you exercise.
There is no point in reaching an extreme level of intensity one day, then being wiped out for 3 months.
Some people think that if you’re not dying, you’re not working hard enough.
Those people are ex-professional athletes and gym rats.
They are not regular everyday people like you and me.
You want to push yourself but know your personal limit – and stick to it!
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.
Belly Fat Workout for Runners Frequently Asked Questions (FAQ)
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.
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.
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.
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 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 Runners)
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 5 minutes long. You’ll be done before you know it!
Workout Video: 5 Min Lower Abs Exercises | Best Lower Belly Fat Home Workout Routine
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 Runners: 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.
- bupees with low impact modification
- hop clap
- ski jumps with low impact modification
- knee catches with low impact modification
- clap jacks
Workout Instructions (2/2)
Once you complete all the exercises above as explained, take a 1 minute break, then repeat the exercises as follows
- clap jacks
- knee catches with low impact modification
- ski jumps with low impact modification
- hop clap
- bupees with low impact modification
Once you complete this second round, congratulations! Your belly fat workout for runners 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?
Gentle Reminder: Do your best and leave the rest
Belly Fat Workout for Runners – Printable