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Best Workout to Lose Belly Fat (+ Free Workout Video) ✅

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Best 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!

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Exercises in this Workout for Belly Fat

Best Workout to Lose Belly Fat Exercise 1: low high kicks

low high kicks exercise demo
Want to avoid doing low high kicks 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 low high kicks correctly.

  • Keep your arms together for balance
  • Alternatively, hold on to a wall or chair
  • Focus your eyes on the kicking leg to help engage the muscles
  • Lock your core into place (suck in your stomach) Start slow and low Your balancing leg should be kept flat on the floor so you always have a stable base
  • Keep your shoulders relaxed and avoid holding tension in your neck


Best Workout to Lose Belly Fat Exercise 2: power hops

power hops exercise demo
Want to avoid doing power hops 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 power hops correctly.

  • Always keep your neck and back straight, only bending as you move into each hop
  • As you bring one leg up, be prepared to bounce on the other foot to create speed
  • Bring your knee up to meet your elbow
  • Start with your feet shoulder-width apart and try to retain that distance throughout the exercise Keep your core engaged as you do power hops


Best Workout to Lose Belly Fat Exercise 3: 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


Best Workout to Lose Belly Fat Exercise 4: Bow steps

Bow steps exercise demo
Want to avoid doing Bow steps 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 Bow steps correctly.

  • Maintain a distance of about hip width between your feet Touch your elbows together (if you can) to “”clap”” them. If your elbows can’t clap because the girls are in the way, no worries. Go through your own range of motion. What you can do is all your body needs you to do
  • Raise your knees to chest level as you attempt to clap your elbows
  • Keep looking straight ahead as you move (avoid looking down at your feet)
  • Keep your movements slow and controlled, focusing on your form and balance
  • Suck your stomach in, engage your core and keep your back straight throughout the movement Maintain a relatively straight back Focus on using your ab muscles to assist with the leg movement Once you feel comfortable with


Best Workout to Lose Belly Fat Exercise 5: penguins

penguins exercise demo
Want to avoid doing penguins 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 penguins correctly.

  • Keep your posture upright and avoid leaning forward or to one side while doing the penguins
  • Focus on keeping your movements smooth and controlled (try not to rush through the exercise)
  • Bring your elbows all the way down for a full range of motion
  • Avoid swinging your arms too much and keep them close to your body
  • Keep your core engaged throughout the exercise to maintain stability


3 Belly Fat Tips for

Experiment With Intermittent Fasting

Please note that intermittent fasting is not for everyone.

Furthermore, it might be for you at one point in your fitness journey – but not others.

This is why experimenting is important.

It allows you to find out if this way of eating is right for your unique body.

Intermittent fasting involves alternating periods of eating and fasting, which has been shown to have numerous health benefits for some individuals.

Intermittent fasting helps with weight loss by reducing overall caloric intake.

It can also help reduce inflammation and improve overall health.

Again, remember, it’s important to note that it may not be right for everyone, so it’s best to experiment and see what works for you.

Love Nuts? Watch Your Portion Sizes

Even healthy foods can become problematic if we eat too much of them.

For example, nuts are a great source of healthy fats, but they are also high in calories and easy to overeat.

When it comes to portion sizes, it’s best to stick to what’s recommended on the nutrition label.

If you’re eating out, try to stick to the recommended portion size or split an entrée with a friend.

Reconsider takeout

Takeout isn’t bad – it’s very convenient in a pinch.

But if the goal is to reduce belly fat take out is not really something to rely on.

Those restaurants don’t always use ingredients that are supportive of your body and health goals.

Planning meals ahead of time is the best way to avoid ordering takeout too much.

It’s not always easy to plan meals for the week that are healthy and delicious – but it can be done.

Start by making a list of your favorite meals that you can make ahead.

Then, plan to make double portions of each meal so that you can freeze half and have ready-made meals for busy days.

When cooking, add extra vegetables to your dishes so that they are healthier and more filling.

Planning meals ahead of time will help you avoid unhealthy takeout meals and save you money.

Plus, you’ll be able to enjoy delicious home cooked meals prepared with fresh ingredients.

It’s a win!



Best Workout to Lose Belly Fat 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.

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 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!

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 :)).

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.



Workout Options (Best 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 5 minutes long. You’ll be done before you know it!

Workout Video: 5 Min HIIT Workout For Women – Burn Fat without Doing the Most

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 Workout to Lose Belly Fat: Workout Outline

⏩⏩ swipe right to see the next move

  • Best Workout to Lose Belly Fat-low high kicks exercise
  • Best Workout to Lose Belly Fat-power hops exercise
  • Best Workout to Lose Belly Fat-rope reaches with low impact modification exercise
  • Best Workout to Lose Belly Fat-Bow steps exercise
  • Best Workout to Lose Belly Fat-penguins 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. low high kicks
  2. power hops
  3. rope reaches with low impact modification
  4. Bow steps
  5. penguins

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. penguins
  2. Bow steps
  3. rope reaches with low impact modification
  4. power hops
  5. low high kicks

Once you complete this second round, congratulations! Your best 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.

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Best Workout to Lose Belly Fat exercise

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