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Belly Fat Workout for Swimmers (+ Workout Video) πŸ’ͺ

Dive into this new workout routine designed specifically for swimmers to tackle that stubborn belly fat. πŸŠπŸ½β€β™€οΈ Yes, you’ve found my special belly fat workout for swimmers. 🀽

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If you’re ready to make a splash in your fitness journey, this workout has you covered.

I’ll take you through effective exercises that target your core muscles while enhancing your performance in the water.

Say goodbye to love handles and hello to a stronger, more toned body.

Whether you’re a beginner like me or a seasoned swimmer, discover how to optimize your time in the pool and achieve your fitness goals with this belly fat workout for swimmers.

Get excited and get to enjoy your swims even more than you already do!

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

Belly Fat Workout for Swimmers: 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.

As a Personal Trainer, I’ve done the work to select the right exercises and arrange them in a specific order for optimal results.

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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 Swimmers Exercise 1: knee ups

knee ups exercise demo

Want to avoid doing knee ups incorrectly? Try this Premium workout video. And be confident you’re not wasting any time. Try it free for 14 days.

Quick tips to do knee ups correctly.

  • Bring each knee as high as you can
  • Wave each arm as vigorously as you can
  • Suck your belly in nice and tight
  • Be gentle when you drop your foot back to the ground (don’t bang your foot into the floor…ouch!)
  • Use your abs to keep your body stable
  • Don’t overthink it. Follow along with me and have fun with it

Belly Fat Workout for Swimmers Exercise 2: boxer bounds

boxer bounds exercise demo

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

Quick tips to do boxer bounds correctly.

  • Use small side to side bounding motions (no need to jump)
  • Start with a slow pace and gradually increase to a comfortable speed over time
  • Use your core muscles to help you balance
  • Use a smooth, consistent movement pattern
  • Keep your shoulders down and back

Belly Fat Workout for Swimmers 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 Swimmers Exercise 4: fly jacks with low impact option

fly jacks with low impact option exercise demo

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

  • Make sure you do not strain your neck by always keeping yourself facing forward The same goes for your back – do not put extra strain on your legs by bending your back
  • You want to synchronize the movements of your arms and legs Engage your core to stay centered as you move your arms and legs
  • You can leave objects at your side so that you can make sure each step in and out has a consistency to it

Belly Fat Workout for Swimmers Exercise 5: lateral runs

lateral runs exercise demo

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

Quick tips to do lateral runs correctly.

  • Keep your core engaged by keeping your back straight and your head up.
  • Keep your arms and legs moving in a fluid motion.
  • Maintain a good “running” pace.
  • keep your back as straight as you can.
  • focus on your breathing (don’t hold your breath)
  • keep a soft bend in your knee

3 Belly Fat Tips for Swimmers

Make Sure You’re Getting Enough Vitamin D

Vitamin D is an essential nutrient for building muscle which helps the body burn calories while you are at rest.

More calories burned while you are at rest means you will have an easier time with losing excess belly fat.

Vitamin D also helps regulate hormones that control blood sugar, inflammation and metabolism, which are all important for managing body fat.

Vitamin D also helps in the absorption of calcium, which is crucial for maintaining strong bones and muscles.

Research has shown that people with higher levels of vitamin D tend to have lower levels of belly fat.

To get your daily dose of vitamin D, you should spend some time outdoors in the sun or take a supplement.

I personally take a vitamin D gummy everyday without fail.

Eating foods such as fish, eggs and mushrooms can also help you get enough of this important nutrient.

So make sure to get your daily dose of vitamin D to help reduce belly fat and keep your muscles strong.

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.

Audit Your Pantry

You don’t have to remove EVERYTHING “unhealthy” from your pantry.

Just do a quick audit to remove the worst offenders – you know the ones.

The cookies that are impossible to stop eating once we start.

The sweets that are hidden inside the flower vase from 7 years ago.

Lol

Removing unhealthy foods from your pantry is a great way to reduce temptation.

Chips and refined crackers can be replaced with healthier snacks like fruits and nuts.

Not only are these healthier, but they also contain vital nutrients like vitamins, minerals, and healthy fats that can help reduce belly fat.

So, if you’re looking to reduce your belly fat, do an audit of the pantry to set yourself up for success!

Belly Fat Workout for Swimmers 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.

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!

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 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.

Workout Options (Belly Fat Workout for Swimmers)

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 Swimmers: Workout Outline

⏩⏩ swipe right to see the next move

  • Belly Fat Workout for Swimmers-knee ups exercise
  • Belly Fat Workout for Swimmers-boxer bounds exercise
  • Belly Fat Workout for Swimmers-x taps exercise
  • Belly Fat Workout for Swimmers-fly jacks with low impact option exercise
  • Belly Fat Workout for Swimmers-lateral runs 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. knee ups
  2. boxer bounds
  3. x taps
  4. fly jacks with low impact option
  5. lateral runs

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. lateral runs
  2. fly jacks with low impact option
  3. x taps
  4. boxer bounds
  5. knee ups

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

Ready to Get Faster Results?

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