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Belly Fat Workout (+ Workout Video) 💪

Nice! You now have the belly fat workout you’ve been searching for.

Belly fat is stubborn and hard to get rid of.

You have tried countless diets, workouts and supplements, but nothing seems to work. You feel like you are stuck in an endless cycle of frustration and disappointment.

This workout is the answer! It’s a bodyweight workout designed specifically for reducing belly fat and will help you achieve the results you’ve been looking for. With this home workout, you’ll be able to see progress quickly and stay motivated throughout your journey!

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

Belly Fat Workout: Who this Workout is For

Hey ladies! 👋

If you’re trying to get rid of belly fat and have at least 30 pounds to lose, then this workout is perfect for you.

Although this workout was not made for people that are already very thin or have very little belly fat left, don’t worry!

I’ve gotchu. There are other workouts right here on my site just for my skinny legends too!

I have something for everyone to achieve their fitness goals.

So let’s get started, burn some calories, and have some fun! xo

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Belly Fat Workout: 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.

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 Exercise 1: side shuffle

side shuffle exercise demo

Want to avoid doing side shuffle 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 shuffle correctly.

  • Start slow with the shuffle and slowly build up the speed of your movements
  • Keep your chest lifted and your eyes forward
  • Focus on smaller, quicker shuffle steps as opposed to large steps from side to side
  • Maintain the slight knee bend throughout Make sure to engage your core, this will help with achieving proper form as well as give you balance
  • If possible, leave objects at each side so you shuffle the same distance left-to-right

Belly Fat Workout Exercise 2: Up and outs

Up and outs exercise demo

Want to avoid doing Up and outs incorrectly? Try this Premium workout video. And be confident you’re not wasting any time. It’s free for 14 days.

Quick tips to do Up and outs correctly.

  • keep your back straight
  • bring your heel as close to your booty as possible. if you’re flexible enough, your heel should actually slightly graze your butt bring your elbows as far down as possible (we’re going for a full range of motion here)
  • keep your shoulders down and back
  • use your abs to engage your core during the Up and Outs exercise
  • keep your head up and eyes forward
  • make sure you are using those leg muscles to move as quickly as your body will allow

Belly Fat Workout Exercise 3: jumping jacks with low impact option

jumping jacks with low impact option exercise demo

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 Exercise 4: high roller

high roller exercise demo

Want to avoid doing high roller 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 roller correctly.

  • Remember to move your feet as you are rolling your hands
  • You’re doing a gentle skip from side to side nice and natural. Nothing too hectic
  • Raise your arms as high as you can – the higher they are, the better
  • Keep your back straight (as best you can)
  • Your fists should be forehead level or higher throughout this exercise

Belly Fat Workout Exercise 5: double high knees (low impact)

double high knees (low impact) exercise demo

Want to avoid doing double high knees (low impact) 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 double high knees (low impact) correctly.

  • Focus on lifting your knees high enough to engage your core and get your heart rate up during double high knees
  • Keep your movements as fluid as you can Land on the balls of your feet and keep your knees slightly bent to absorb impact
  • Once you have the movement down, increase your pace
  • Keep your upper body stable and engage your abs to prevent excessive bouncing or swaying

3 Belly Fat Workout Tips & Advice

Try snacking on apples

Eating an apple as a default go-to snack is one of the best ways to feel fuller for longer on the journey to reducing belly fat.

Apples are high in fiber and water, making them an incredibly filling snack.

The fiber helps to slow down digestion, preventing spikes in insulin levels, which in turn helps to reduce belly fat.

Additionally, apples contain phytonutrients and antioxidants, which can help protect against certain diseases and illnesses.

Plus, they taste great!

Eating an apple as a go-to snack is a great way to get in a few essential nutrients and stay fuller for longer.

Enjoy sweet treats in moderation

It’s completely natural to want to indulge in a treat now and then.

Whether it’s a sweet dessert or a salty snack, allowing yourself to enjoy these foods in moderation is key.

When choosing a dessert, be sure to opt for one with natural, whole ingredients like fresh fruits, nuts and honey.

Avoid refined sugar and opt for natural sweeteners like pure maple syrup or dates.

Also, be mindful of portion sizes.

Eating too much sugar and fat can lead to increased belly fat, so it’s important to stick to smaller portions.

Enjoying a sweet treat every now and then is perfectly fine, as long as you’re conscious of what you’re eating and how much.

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 Frequently Asked Questions (FAQ)

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.

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.

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 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 :)).

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.

Workout Options (Belly Fat Workout)

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: Home Workout – Belly Fat & Thigh Fat Tabata

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: Workout Outline

⏩⏩ swipe right to see the next move

  • Belly Fat Workout-side shuffle exercise
  • Belly Fat Workout-Up and outs exercise
  • Belly Fat Workout-jumping jacks with low impact option exercise
  • Belly Fat Workout-high roller exercise
  • Belly Fat Workout-double high knees (low impact) 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. side shuffle
  2. Up and outs
  3. jumping jacks with low impact option
  4. high roller
  5. double high knees (low impact)

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. double high knees (low impact)
  2. high roller
  3. jumping jacks with low impact option
  4. Up and outs
  5. side shuffle

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