Congrats you found the best exercises to lose belly fat – female edition. You might also enjoy taking this quiz.
Trying to get rid of stubborn belly fat is a challenge we all face at some point in time.
You’ve tried countless diets and workouts, but nothing seems to work. You feel like you’re stuck in a never-ending cycle of frustration and disappointment.
With this workout, you can finally make progress toward your body goals!
You get 5 simple yet effective exercises that have been scientifically proven to help burn belly fat in weeks. Get ready to experience an enjoyable cardio workout and reduce your waistline faster than ever before with just 5 simple exercises.
Not losing belly fat? Take this instant quiz. Find out what could be blocking your progress
Best Exercises to Lose Belly Fat – Female: Who this Workout is For
This workout is exclusively created for women who are finding it difficult to get rid of belly fat.
And also have a minimum of 30 pounds to give away to anyone that wants it 😄
While this workout is technically available to everyone, it may not be suitable for those who are already very thin or only have a small amount of belly fat remaining.
But, no worries. There are many other workouts available for you on here, like my ab workouts or booty workouts. You can even try this awesome workout plan for women.
So, don’t worry, I have something for everyone. Lots of love!
Best Exercises to Lose Belly Fat – Female: 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 Lose Belly Fat – Female Exercise 1: side shuffle
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
Best Exercises to Lose Belly Fat – Female Exercise 2: high roller step – right
Want to avoid doing high roller step – right 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 step – right correctly.
- Stand tall with your feet shoulder-width apart and your weight evenly distributed on both feet. Keep your shoulders relaxed and your core engaged Practice the basic step first to develop your coordination. The basic step involves stepping forward with your right foot, pivoting on your left foot, and stepping back with your right foot.
- Keep your feet close to the ground and make small, controlled movements. Use the ball of your foot to pivot and shift your weight smoothly from one foot to the other.
- Keep your upper body still and centered. Avoid swaying or leaning to the side, Start practicing the high roller step right at a slow pace. As you become more comfortable with the move, gradually increase your speed
Best Exercises to Lose Belly Fat – Female Exercise 3: 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
Best Exercises to Lose Belly Fat – Female Exercise 4: jump rope
Want to avoid doing jump rope 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 jump rope correctly.
- Keep your feet together, and your knees slightly bent throughout your jump rope exercise
- Keep your elbows close to your body and use a small, circular motion to help generate momentum
- Don’t jump too high off the ground. Instead, focus on making quick, low jumps
- Focus on landing softly on the balls of your feet with each jump to reduce the impact on your joints
- Look straight ahead as you jump. You can focus on a spot in front of you to help maintain balance and stability
Best Exercises to Lose Belly Fat – Female 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 Best Exercises to Lose Belly Fat – Female Tips & Advice
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 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.
Work out an eating routine
Some people do well eating the same meal on repeat for a month.
Others do well switching it up every meal.
Some people do well eating in front of the TV (I can hear the collective GASP!
Other people need peace and quiet.
You’ll be amazed at how easy it is to burn excess fat, when you work out a routine that works for YOU.
You are not “average”.
Definitely not a double blind study science experiment.
You are a unique individual with unique needs.
So embrace that.
Experiment and do what works for YOU.
If something is not working – say you eat rice and beans 3 days in a row and you find it gross.
Well, now you know.
Don’t do that again.
Try something else.
Best Exercises to Lose Belly Fat – Female 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.
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.
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.
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 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.
Workout Options (Best Exercises to Lose Belly Fat – Female)
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 10 minutes long. You’ll be done before you know it!
Workout Video: Cardio Workout to Lose Belly Fat | 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 Lose Belly Fat – Female: 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 shuffle
- high roller step – right
- hinge splits
- jump rope
- 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
- jump rope
- hinge splits
- high roller step – right
- side shuffle
Once you complete this second round, congratulations! Your best exercises to lose belly fat female 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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Gentle Reminder: You might not get to your goal immediately. But you will get there eventually
Best Exercises to Lose Belly Fat Female – Printable