You’ve discovered the belly fat workout for travellers.
Say goodbye to skipping workouts while traveling.
I’m not gonna lie. I personally find it challenging to prioritize my fitness goals when I am away from home.
It’s like: new environment. New routine. Who dis? 💅
But if you’re a better person than me and you DO want to workout while travelling, I gatchu.
Whether you’re catching flights or road-tripping, this belly fat workout for travelers is amazing for staying in shape.
Get ready to sweat it out with my traveler-friendly belly fat workout!
Not losing belly fat? Take this instant quiz. Find out what could be blocking your progress
Belly Fat Workout for Travellers: 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 Travellers Exercise 1: side steps with arms
Want to avoid doing side steps with arms 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 side steps with arms correctly.
- Aim to maintain a steady pace as you step from side to side
- Start with a slow pace then increase the pace, then finally add in your arms
- Keep your chest open and head straight (you are a whole QUEEN remember???) 🙂
- Remember to keep your arms up don’t let them droop to the side
- Bring your arms out as much as you can with each movement backwards
- Keep your neck as straight as you can, only looking down to make sure your from is correct
Belly Fat Workout for Travellers Exercise 2: 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 Travellers Exercise 3: Back taps
Want to avoid doing Back 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 Back taps correctly.
- Keep your shoulders relaxed and avoid arching your back during the back taps
- Imagine you are clapping your shoulder blades togehter in the back, and you’ll get the idea of what your arms are supposed to be doing 🙂 Keep both arms parallel to the floor (as best you can)
- Only move one foot away when the other lands
- Ensure that the core is engaged throughout the exercise for better stability
Belly Fat Workout for Travellers Exercise 4: burpees
Want to avoid doing burpees incorrectly? Try this Premium workout video. It’s free for 14 days.
Quick tips to do burpees correctly.
- Start slowly and build up intensity over time
- Make sure to keep your core engaged throughout the exercise
- Use your arms to support your body as you approach the floor Focus on engaging your butt as you jump at the top of the exercise
- Land softly each time you transition into and out of the burpee.
- Remember to breathe 🙂
Belly Fat Workout for Travellers Exercise 5: 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
3 Belly Fat Tips for Travellers
Eat sloooooowwwlllyyy (this one is hard for me to do!)
Eating slowly and properly chewing your food is an essential tip to reduce belly fat.
Eating slowly allows your body to register when you are full, preventing overeating and thus reducing the chances of excess fat accumulation in the belly area.
Additionally, proper chewing of food helps to break down the food particles into smaller pieces, which makes them easier to digest.
This helps the body to absorb the nutrients from the food more efficiently, which can help in burning fat.
Additionally, slow eating can also help control the body’s hormone levels (insulin & ghrelin, I’m looking at you!).
All in all, eating slowly and properly chewing your food is an effective strategy to reduce belly fat and maintain a healthy weight.
Struggle with emotional eating? Try a mood journal
Mood journals can be an effective way to identify triggers that lead to emotional eating.
This type of journaling involves tracking our moods, thoughts, and behaviors over a period of time in order to recognize patterns in how we respond to certain situations.
Personally, I found that I am VERY happy anytime I am eating (aren’t we all?
When tracking your moods, it is important to record the date and time of the day, the intensity of the mood, and any thoughts, feelings, or behaviors that come with it.
Try the various free apps in the app stores specifically for mood journaling and emotion management.
Mood journals can be a helpful tool in understanding why we turn to emotional eating and how to better manage it.
By tracking our moods and behaviors over time, we can better identify what activities might trigger emotional eating and belly fat.
Replace White or Milk Chocolate With Dark Chocolate
Dark chocolate is a great source of antioxidants and can help satisfy our sweet tooth without adding a lot of calories.
Plus, it’s easy to take wherever you go.
When buying dark chocolate, look for varieties that are at least 70% cocoa.
This will ensure you’re getting the most health benefits.
If 70% cocoa makes you feel like you’re eating dirt, start with a lower amount like 40%.
Then you can slowly work your way up to 70% dark chocolate.
It’s not that bad, promise 🙂
Belly Fat Workout for Travellers 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.
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.
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.
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.
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.
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 Travellers)
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: Burn Belly Fat | 5 Simple Exercises To Get Rid Of Belly Fat ➟ Flat Tummy – Fat Burn
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 Travellers: 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 steps with arms
- jumping jacks with low impact option
- Back taps
- knee catches with low impact modification
Workout Instructions (2/2)
Once you complete all the exercises above as explained, take a 1 minute break, then repeat the exercises as follows
- knee catches with low impact modification
- Back taps
- jumping jacks with low impact option
- side steps with arms
Once you complete this second round, congratulations! Your belly fat workout for travellers 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.