Are you a teacher struggling to find time to combat belly fat?
I feel you! To me, teachers are our everyday heroes.
I mean, think about it.
Who spends a TON of time with our children on a daily basis? Teachers.
Who knows our kid almost as well as we do? Teachers.
Also, who instills good common sense into our kids when we are not there? Teachers.
If you’re a teacher, I APPRECIATE YOU.
This workout is not to meant diminish you or make you feel bad about your body.
It is to thank you and encourage you to take care of you too even as you help teach other people’s kids all day.
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Belly Fat Workout for Teachers: 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.
That’s great but do you know the best exercises to combine with jumping jacks to actually get results?
This is where my input as a Personal Trainer comes in very handy.
I’ve helped you pick the right exercises AND combined them in the right order to get you results.
In this workout, you’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 Teachers Exercise 1: side reaches
Want to avoid doing side reaches incorrectly? Try this Premium workout video. It’s free for 14 days.
Quick tips to do side reaches correctly.
- Keep your back straight when doing side reaches
- Maintain a tall posture
- Keep your core engaged during these side reaches Keep your feet close to each other
- Extend each arm as far as possible
- Maintain a strong, firm core as you move
Belly Fat Workout for Teachers Exercise 2: hinge splits
Want to avoid doing hinge splits 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 hinge splits correctly.
- When you bring your leg up, raise it as high as it will go
- Practice a few times before starting the timer if you are timing yourself for this exercise
- Look straight ahead as you do the hinge splits Gently tap your ankles together on the downward motion
- Stay on the balls of your feet (the front part near your toes) so that you can remain light on your feet
- Don’t try to move to fast. Start slow then raise the tempo when you feel ready
- Keep your arms in an active position throughout the exercise
Belly Fat Workout for Teachers Exercise 3: lateral runs
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
Belly Fat Workout for Teachers Exercise 4: jumping jacks with low impact option
Want to avoid doing jumping 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 jumping jacks with low impact option correctly.
- Suck your belly in to keep your core engaged. Focus most of your effort on moving your legs
- Move as quickly as you can once you have the movement down
- Lock your eyes on a stationary object in front of you to help you maintain a straight back
- For lower impact, focus on stepping your foot as fast as you can. No jumping needeed
- Pay attention to creating a consistent pace. Don’t start too fast to the point of being unable to complete the round. A nice steady pace is best.
Belly Fat Workout for Teachers Exercise 5: power hops
Want to avoid doing power hops 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 power hops correctly.
- Always keep your neck and back straight, only bending as you move into each hop
- As you bring one leg up, be prepared to bounce on the other foot to create speed
- Bring your knee up to meet your elbow
- Start with your feet shoulder-width apart and try to retain that distance throughout the exercise Keep your core engaged as you do power hops
3 Belly Fat Tips for Teachers
Consider Eating Breakfast
While some people swear by skipping breakfast, others find that eating breakfast helps them stay energized and focused throughout the day.
Studies have shown that people who eat breakfast tend to have an easier time managing their weight.
This is because eating breakfast helps to keep us from over snacking and overeating later in the day.
If you’re not sure if breakfast is right for you, try experimenting and see what works best.
Eat Less Sugar
Sugar can be found in many of the packaged foods we buy, such as cereals, breads, and granola bars.
Refined sugar has very few nutrients and can cause our bodies to store fat more easily, making it difficult to lose belly fat.
Instead, opt for natural sweeteners like honey, agave nectar, or maple syrup.
Another way to reduce sugar intake is to avoid sugary drinks like soda, energy drinks, and fruit juices.
These beverages are often loaded with sugar and can quickly increase our calorie intake without providing any nutrition.
Try switching to water or unsweetened tea or coffee instead.
Finally, be sure to check the labels of any processed food that you buy.
Many of these foods can be high in sugar, even if they don’t taste sweet.
Avoiding processed foods is a great way to reduce sugar intake and help you reach your goal of a flatter stomach.
Get Enough Sleep
Sleep is essential for good health, and it can also help the body let go of excess belly fat with more ease.
When you don’t get enough sleep, your body produces more of the hormone cortisol, which can lead to weight gain in the belly area.
Aim for 7-8 hours of sleep per night to help keep belly fat at healthy levels.
Belly Fat Workout for Teachers Frequently Asked Questions (FAQ)
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.
How will I know if my cardio routine is helping me lose belly fat?
So you’re doing jumping jacks, sweating salty water, and out of breath.
But is the work you’re doing actually paying off? How will you know? Fair questions.
This is how to know if your cardio routine is helping you lose belly fat:
I feel like i’m coming straight for your neck with this one but hear me out.
The FIRST way to know if what you’re doing is working is to ask yourself “how long have I been doing this for?” If the answer is anything less than 3 times a week for 4 weeks, you are worrying about the wrong thing my bestie lover gorgeous queen friend.
Focus on getting to that level first. You’ve got this. You can do it.
2. The dreaded scale:
If you’re losing weight overall, then you’re losing belly fat too.
The speed at which fat comes off the belly is determined by genetics. Some people lose fat from their face before they notice a change in their belly fat. It’s just the way it is.
The scale is not a perfect measurement though. Sometimes, the scale says you’ve gained weight but it’s just water…or new muscle from working out.
So take anything the scale says with a grain of salt.
3. Waist measurement.
You can take measurements of your waistline with a tape measure every 3 weeks to see the change.
If you’re losing belly fat, you should see a decrease in your waistline measurements.
This one is a toughie for me because i don’t trust myself to measure exactly the same part of my waist each time. Plus, how tight exactly should the tape measure be?
If this works for you, go for it. I personally don’t do this method because when i tried it, it definitely brought out the crazy in me 🤣🤣🤣
This is by far my favorite way. Are your pants (trousers for you Brits) feeling looser? Can you breathe in that dress? Bingo! Your belly fat is shrinking for sure.
How often should I do these cardio exercises to get the best results?
The “official” answer from the CDC and the ACSM is to do 30 minutes of exercise, 5 days a week.
The “unofficial” answer (aka what I tell all my friends) is to follow this schedule. This is ideal for those who have fallen off their routine for 3 months or more (it happens to the best of us).
1️⃣: Exercise for 10 minutes ONCE a week for 2 weeks
2️⃣: Then increase to 10 minute workouts THREE days a week for 3 weeks
3️⃣: Increase to 30 minute workouts three days a week for 3 weeks
4️⃣: Evaluate whether you want to stay on step 3 for a while – or move on step 5
5️⃣: Increaase to 30 minute workouts 5 days a week
This is the build up I also use for myself. Most of the time, I get overambitious. I try to jump straight to step 3.
My life throws cold water in my face. And then i go back to follow the plan like i should have done in the first place 😅
Note: the CDC and ACSM also advise doing 2 days of resistance training a week.
I don’t bother mentioning this because it should already be included in a well designed program (like mine :)).
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.
Workout Options (Belly Fat Workout for Teachers)
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 7 minutes long. You’ll be done before you know it!
Workout Video: 7 Minute Workout to Lose Belly Fat 🔥
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 Teachers: 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.
- side reaches
- hinge splits
- lateral runs
- jumping jacks with low impact option
- power hops
Workout Instructions (2/2)
Once you complete all the exercises above as explained, take a 1 minute break, then repeat the exercises as follows
- power hops
- jumping jacks with low impact option
- lateral runs
- hinge splits
- side reaches
Once you complete this second round, congratulations! Your belly fat workout for teachers 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 Teachers – Printable