take the quiz today

Belly Fat Workout for THAT Girl (+ Free Video)

This belly fat workout is for THAT girl.

 

You know the one: stunning✅, confident✅, with a fire fashion sense✅. Makeup on point.✅ Edges LAID✅. Finances GREEN✅.

If you are THAT girl, or want to be her, this workout is for you.❤️

I’ve got your back, and your abs too 😉.

In today’s workout, we’ll dive into a belly fat workout that is specifically tailored for THAT girl.

So if you’re ready to say goodbye to that pesky belly fat and hello to a toned and confident you, let’s get started!

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

Belly Fat Workout for THAT Girl: 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.

take the quiz today

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 THAT Girl Exercise 1: quick high knees

quick high knees exercise demo

Want to avoid doing quick high knees incorrectly? Try this Premium workout video. It’s free for 14 days.

Quick tips to do quick high knees correctly.

  • Keep your toes pointed forward
  • Bend knees softly Try to bring your knees high enough to reach your waistline This means you’re aiming to have your thighs are parallel to the ground each time you raise your leg
  • Basically, you’re making a 90 degree angle with your legs with each raise (or at least trying to)
  • Keep back straight (do your best)
  • Keep core engaged (suck in your stomach but continue to breathe)
  • Keep your head and eyes forward (avoid looking at the ground)

Belly Fat Workout for THAT Girl Exercise 2: high punches

high punches exercise demo

Want to avoid doing high punches 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 high punches correctly.

  • Suck your abs in nice and tight when doing the high punches exercise
  • Fully extend your arms at the top of the punch to get a full range of motion
  • Keep your eyes locked on a static object in front of you it will help your form tremendously
  • Keep your feet slightly wider than shoulder-width apart
  • Drop into a tiny itsy bitsy squat with each “swing” to the other side to punch
  • Do this exercise at a moderate pace not too fast, not to slow

Belly Fat Workout for THAT Girl Exercise 3: skaters with low impact modification

skaters with low impact modification exercise demo

Want to avoid doing skaters 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 skaters with low impact modification correctly.

  • To make the exercise low-impact, perform the movement with small jumps and focus on the lateral movement during skaters with low-impact modification
  • If you have knee or ankle issues, you can perform a modified version by stepping instead of jumping
  • Repeat the movement, alternating sides and swinging your arms for an extra burn
  • Avoid leaning too far forward
  • Focus on keeping your core engaged and your hips level

Belly Fat Workout for THAT Girl Exercise 4: cross jacks

cross jacks exercise demo

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

Quick tips to do cross jacks correctly.

  • start with a slow pace
  • keep your head up
  • keep your core engaged
  • step if you’re not in the mood to jump
  • get a full range of motion with your arms
  • keep your back straight and avoid leaning forward or backward
  • use your stomach muscles to help you keep your balance

Belly Fat Workout for THAT Girl Exercise 5: commando kicks

commando kicks exercise demo

Want to avoid doing commando kicks 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 commando kicks correctly.

  • Fully extend each arm as you throw each punch Aim to extend each arm parallel to the ground as you punch
  • Raise your leg as high as you can as you kick
  • On your standing leg, make sure that you keep your foot firmly planted on the ground as you kick
  • Keep your core engaged as you do commando kicks

3 Belly Fat Tips for THAT Girl

Apply appetite management

Drinking a glass of plain water 30 minutes before each meal is a great way to manage appetite.

This in turn contributes to weighloss and reduced belly fat.

Additionally, plain water helps to flush toxins out of your body that can help improve your overall health.

So, before your next meal, try drinking a glass of plain water about half an hour beforehand and see how your body feels after the meal.

You should feel satisfied and balanced.

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.

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.

Belly Fat Workout for THAT Girl 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.

How long does it take to see results from cardio exercises if I want to lose belly fat?

The time it takes to see results from cardio exercises in regards to belly fat loss varies from person to person as it depends on several factors such as age, gender, body composition, diet, and the intensity and duration of the workout. However, consistent cardio exercises coupled with a healthy diet can help reduce belly fat within a few weeks to a few months.

I like to give the general guideline of – give yourself 4 weeks to start to see physical changes. If you are doing my workouts, you will feel a difference immediately on day 1. This is the feedback I have received from thousands of women. But to start to SEE the changes, and have other people notice, you need at least 4 weeks minimum.

Cardio exercises such as jumping jacks, high knees, squat jacks, running, cycling, swimming, and brisk walking are effective in burning calories and reducing body fat, including belly fat. To achieve significant results, try to exercise for 30 minutes a day, 5 days a week.

If that feels out of reach, start wherever you’re at and build up to the recommendation above. It is perfectly normal to start with just a 10 minute workout 3 days a week.

Quick Note – on Intensity of Belly Fat Workouts

There is a misconception that the intensity of the workout is the most important thing. Yes, intensity plays a role. But your consistency is far more important. The person that does a low impact workout everyday is going to see more progress in 1 year than the person that did the hardest workout ever for only 2 months and then fell off.

So forget about high-intensity interval training (HIIT) if it is not for you. Listen to your body and give it what it needs and can handle.

Diet is also an essential factor in losing belly fat. It is important to create a calorie deficit by consuming fewer calories than you burn through exercise and daily activities. Consuming a well-balanced diet that includes plenty of fruits, vegetables, lean protein, and whole grains can also help support belly fat loss.

FYI there are many other awesome benefits of cardio exercises. Cardio exercises provide other health benefits such as improving heart health, reducing the risk of chronic diseases, and boosting mental health. They’re an awesome bunch! 🙂

In summary, the time it takes to see results from cardio exercises in regards to belly fat loss depends on several factors. However, consistent cardio exercise coupled with a healthy diet can produce amazing results. And as a rule of thumb, give yourself a least 4 weeks to start to see results.

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:

1. Duration:

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 🤣🤣🤣

4. Clothes.

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.

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.

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.

Workout Options (Belly Fat Workout for THAT Girl)

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

Workout Video: Intense Flat Stomach + Love Handles Workout

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 THAT Girl: Workout Outline

⏩⏩ swipe right to see the next move

  • Belly Fat Workout for THAT Girl-quick high knees exercise
  • Belly Fat Workout for THAT Girl-high punches exercise
  • Belly Fat Workout for THAT Girl-skaters with low impact modification exercise
  • Belly Fat Workout for THAT Girl-cross jacks exercise
  • Belly Fat Workout for THAT Girl-commando kicks 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. quick high knees
  2. high punches
  3. skaters with low impact modification
  4. cross jacks
  5. commando kicks

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. commando kicks
  2. cross jacks
  3. skaters with low impact modification
  4. high punches
  5. quick high knees

Once you complete this second round, congratulations! Your belly fat workout for that girl 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?

Try this Premium Workout

Belly Fat Workout for THAT Girl exercise

Gentle Reminder: You’ve been through hard things. And you survived. Keep going

Belly Fat Workout for THAT Girl Pin 1 May 13 2024

Belly Fat Workout for THAT Girl – Printable

Belly Fat Workout for THAT Girl Pin 2  May 13 2024