You did it. You found the best home workout to lose belly fat.
Struggling to get rid of stubborn belly fat?
You want to get rid of the belly fat, but you don’t know where to start. You try dieting and exercising, but nothing seems to work.
This workout provides five simple and effective exercises that have been scientifically proven to 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 moves.
Not losing belly fat? Take this instant quiz. Find out what could be blocking your progress
Best Home Workout to Lose 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
Best Home Workout to Lose 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 Home Workout to Lose Belly Fat Exercise 1: shuffle pumps with modification
Want to avoid doing shuffle pumps with modification incorrectly? Try this Premium workout video. It’s free for 14 days.
Quick tips to do shuffle pumps with modification correctly.
- Extend your arms fully to get a full range of motion
- Go at your own pace
- Suck your stomach in (but don’t hold your breath)
Best Home Workout to Lose Belly Fat Exercise 2: reverse x taps
Want to avoid doing reverse x 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 reverse x taps correctly.
- Always move from back-to-front and side-to-side using the balls of your feet
- The secret here is to stay light on your feet and create rhythm as best you can
- Look straight ahead as much as possible during this exercise. It’s okay to look down to make sure your form is good but the majority of the time, look ahead, soldier! You’ve got this!
- For the best form, keep your core nice and tight and engaged
- Avoid leaning to overcompensate on your weak side ; stay as balanced in the middle as you can Start with a slower pace and build up the pace once you have a rhythm
Best Home Workout to Lose Belly Fat Exercise 3: static runners
Want to avoid doing static runners 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 static runners correctly.
- Keep your standing/balancing leg firmly planted in the ground for balance during the static runners exercise
- Move your arms and your legs as if you are running (but going nowhere)
- Keep your eyes locked on an a static object in front of you this will help your balance
- Start “running” slowly. Very very slowly then pick up the pace from there
- Keep your core engaged as you do static runners
- Bring your knee up to around waist level with each run. You’ll do one side first then the other
Best Home Workout to Lose Belly Fat Exercise 4: ski jumps with low impact modification
Want to avoid doing ski jumps 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 ski jumps with low impact modification correctly.
- Land with a slight bend in your knees and try to absorb the impact with your muscles while performing ski jumps
- By swinging your arms as you jump, you can increase your momentum and improve your balance upon landing
- Keep your arms and hands close to your body to help with balance
- Land softly on the balls of your feet rather than flat-footed or on your heels
- Leverage the power of your legs to propel yourself upwards and execute the lateral jump
- Do the low impact version if you are new ski jumps it is equally as effective
Best Home Workout to Lose Belly Fat Exercise 5: switch kicks with low impact modification
Want to avoid doing switch kicks 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 switch kicks with low impact modification correctly.
- Focus on form rather than speed while performing switch kicks
- Practice slowly at first to build muscle memory and improve technique
- Focus on using your hips and booty to generate power rather than relying solely on your leg muscles
- Tighten your abs and glutes to create a stable base for the kick
- Raise your knee to waist level for each kick
3 Best Home Workout to Lose Belly Fat Tips & Advice
Audit Your Pantry
You don’t have to remove EVERYTHING “unhealthy” from your pantry.
Just do a quick audit to remove the worst offenders – you know the ones.
The cookies that are impossible to stop eating once we start.
The sweets that are hidden inside the flower vase from 7 years ago.
Lol
Removing unhealthy foods from your pantry is a great way to reduce temptation.
Chips and refined crackers can be replaced with healthier snacks like fruits and nuts.
Not only are these healthier, but they also contain vital nutrients like vitamins, minerals, and healthy fats that can help reduce belly fat.
So, if you’re looking to reduce your belly fat, do an audit of the pantry to set yourself up for success!
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.
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.
Best Home Workout to Lose Belly Fat Frequently Asked Questions (FAQ)
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 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.
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.
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 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 :)).
Workout Options (Best Home Workout to Lose 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: Tabata Cardio to Burn 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 Home Workout to Lose Belly Fat: Workout Outline
⏩⏩ swipe right to see the next move
-
shuffle pumps with modification -
reverse x taps -
static runners -
ski jumps with low impact modification -
switch kicks with low impact modification
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.
- shuffle pumps with modification
- reverse x taps
- static runners
- ski jumps with low impact modification
- switch kicks 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
- switch kicks with low impact modification
- ski jumps with low impact modification
- static runners
- reverse x taps
- shuffle pumps with modification
Once you complete this second round, congratulations! Your best home workout to lose 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.
Are You Ready for Something that Works?
Try this Premium Workout
Gentle Reminder: Do your best and leave the rest
Best Home Workout to Lose Belly Fat – Printable
