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Best Exercises to Burn Belly Fat (+ Follow Along Video) 🎥

Ready to try the best exercises to burn belly fat?

Trying to lose belly fat can be a long and grueling process. Many people don’t know where to start or which exercises are most effective for burning belly fat.

You’ve tried everything, but nothing seems to work. You’re stuck in a rut and it’s hard to find the motivation to keep going.

This workout is designed specifically to target belly fat. It includes helpful tips and straightforward instructions that will help you reach your goals quickly and effectively. Try it today and start seeing results!

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

Best Exercises to Burn Belly Fat: Who this Workout is For

This workout is specifically designed for women that are struggling with belly fat and have at least 30 pounds to lose.

Although anyone can technically do this workout, it is not designed for anyone that is already very thin.

Or people that are slim and just have a tiny bit of belly fat remaining.

But don’t worry, even if this workout is not for you, I have PLENTY of other workouts that are.

Just look up my ab workouts for example.

I haven’t left anyone out. xo

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Best Exercises to Burn Belly Fat: 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.

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

Best Exercises to Burn Belly Fat Exercise 1: Single tray taps

Single tray taps exercise demo

Want to avoid doing Single tray taps 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 Single tray taps correctly.

  • try to keep your feet moving at all times throughout the single tray taps exercise
  • make sure your arms aren’t drooping too low towards your waist
  • raise your arms as high as possible elbows should be around chin level or higher
  • with your arms, imagine you’re trying to clap with your elbows and you’ll be on the right track
  • keep your core engaged to stabilize your body

Best Exercises to Burn Belly Fat Exercise 2: side highs

side highs exercise demo

Want to avoid doing side highs 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 highs correctly.

  • Stay on the balls of your feet (the part near your toes) so you can move from side to side swiftly and easily like the wind! whoosh
  • Don’t use too much force or effort when bringing your knee up
  • The same goes for the elbow movement; keep it smooth and flowing avoid jerky sudden movements if you can Gently touch each elbow to the opposite knee
  • Move as quickly as you can from side to side without losing your balance, rhythm, and pace Keep your core engaged as you do side highs

Best Exercises to Burn Belly Fat Exercise 3: 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

Best Exercises to Burn Belly Fat Exercise 4: speed bag punches

speed bag punches exercise demo

Want to avoid doing speed bag 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 speed bag punches correctly.

  • Stand in front of your imaginary speed bag with your feet shoulder-width apart, knees slightly bent, and weight evenly distributed. Keep your hands up and elbows close to your body
  • Focus your eyes on the imaginary speed bag and maintain a steady rhythm as you punch
  • Vary the speed and intensity of your punches, and try to hit the bag with different parts of your hand (e.g. knuckles, palm, or fist)
  • Maintain a steady rhythm and tempo. Start slow and gradually increase your speed as you get more comfortable with the technique
  • Focus on breathing deeply and staying loose, and let your punches flow naturally

Best Exercises to Burn Belly Fat Exercise 5: rope reaches with low impact modification

rope reaches with low impact modification exercise demo

Want to avoid doing rope reaches with low impact modification incorrectly? Try this Premium workout video. It’s free for 14 days.

Quick tips to do rope reaches with low impact modification correctly.

  • Keep a slight bend in your knee
  • Bring your elbows all the way down past your waist to get a full range of motion with your rope reaches
  • Keep your steps small and short When you “”pop”” your foot out, you want to gently tap the back of your heel on the floor
  • Keep your core tight and engaged throughout the rope reaches
  • Keep your neck and back as straight as you can

3 Best Exercises to Burn Belly Fat Tips & Advice

Remember the proteins

When you’re trying to burn fat, it is important to have protein with every meal.

Protein is crucial for burning fat as it helps you feel full longer and helps build muscle.

Muscle burns fat all on its own while you are at rest – so the more muscle you have, the more fat you (theoretically) burn without lifting a finger.

Pretty cool eh?

Things like chicken, fish, beans, nuts, lentils, and eggs are great options for proteins.

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.

Avoid Trendy Diets

While these trendy diets may promise quick results, they often deprive the body of key nutrients and can be difficult to sustain.

Instead, focus on eating a balanced diet that includes plenty of whole foods.

Whole foods, such as fruits and vegetables, are packed with vitamins, minerals, and fiber.

Eating more of these foods helps us feel full for longer and provide our bodies with the nutrients they need.

In addition, try to avoid processed foods as much as possible.

These foods are often high in unhealthy fats and added sugars that can lead to belly fat, weight gain and other health issues.

Eating whole foods instead can help you reach your goal of a flat stomach.

Best Exercises to Burn Belly Fat 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 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!

What is the best way to get started with doing cardio exercises?

The smart (but unsexy) way to go is slow and steady.

Sart with shorter workouts fewer times a week than what you think you can handle.

This will dramatically increase your consistency, prevent injury and avoid burnout.

Additional tips on how to get started with cardio exercises:

1. Talk to your doctor: Before starting any new exercise routine, consult with your doctor to ensure you’re physically ready for it.

2. Choose cardio you like: my sister LOVES swimming and you will never catch her running. This works for her and I encourage her to stick with it! I on the other hand love the *idea* of running. Implementing running into my life though, is a different story LOL

3. Choose low-intensity over high intensity: People think the harder the workout, the better. Wrong. This mindset is the reason most of us can’t stick to our routine (not talking about you. I’m talking about myself or the neighbor or the cat. yes, the cat). 😂

My point is, go for low intensity in the beginning. Do step jacks instead of jumping jacks for example.

Go for a walk instead of running. And for heavens sake, leave the jump squats alone.

Leave that for the athletes that need to jump to make money. You and I are just trying to be healthy and cute and have thriving relationships.

Finally, listen and respond to what your body needs. It’s frustrating to need rest when you want to exercise. But the body has its own wisdom that is different from what we typically want. The best solution is to cooperate with your body and rest when you need.

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.

Workout Options (Best Exercises to Burn Belly Fat)

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: Love Handles & Belly Fat Workout | Standing Only – Home 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.

Best Exercises to Burn Belly Fat: Workout Outline

⏩⏩ swipe right to see the next move

  • Best Exercises to Burn Belly Fat-Single tray taps exercise
  • Best Exercises to Burn Belly Fat-side highs exercise
  • Best Exercises to Burn Belly Fat-high punches exercise
  • Best Exercises to Burn Belly Fat-speed bag punches exercise
  • Best Exercises to Burn Belly Fat-rope reaches with low impact modification 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. Single tray taps
  2. side highs
  3. high punches
  4. speed bag punches
  5. rope reaches 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

  1. rope reaches with low impact modification
  2. speed bag punches
  3. high punches
  4. side highs
  5. Single tray taps

Once you complete this second round, congratulations! Your best exercises to burn belly fat 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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