You’ve tried all the diets and workouts but nothing seems to work. You’re frustrated and feeling discouraged.
This workout is the perfect solution! It only takes 10 minutes and requires no equipment. Plus, it’s designed by a professional Certified Personal Trainer who provides expert tips so you know you’re doing it right! You’ll be able to get rid of that belly fat with no confusion or stress!
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Who this Cardio to Burn Belly Fat 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
How this Cardio to Burn Belly Fat 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
Cardio to Burn Belly Fat Exercise 1: power hops
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
Cardio to Burn Belly Fat Exercise 2: high roller step – left
Want to avoid doing high roller step – left 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 – left correctly.
Keep your feet at hip width apart Keep a soft bend in the foot that is on the floor for balance
For the leg you bring upward, just gently tap it to the ground when you make contact with the floor (no foot slamming please :)) Try to bring your knee up to waist level Keep your arms high up (above your head)
Create a consistent rotation clockwise then anticlockwise
Try to keep your eyes focused on your arms to help create a straight back and correct posture
Engage your core as you do the high roller step
Cardio to Burn Belly Fat Exercise 3: 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
Cardio to Burn Belly Fat Exercise 4: half burpees
Want to avoid doing half burpees 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 half burpees correctly.
Start with a slower pace to begin with as you do the half burpee
Only increase the pace you move your feet back and forth when you feel comfortable
Breathing is essential – make sure to keep breathing all through (don’t hold your breath)
Always keep your legs hip-width apart to avoid putting too much pressure on any one leg
Engage your glute muscles as you stand up
Go for just a small hop no big jumping movements are needed for this exercise
Cardio to Burn Belly Fat Exercise 5: fly jacks with low impact option
Want to avoid doing fly 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 fly jacks with low impact option correctly.
Make sure you do not strain your neck by always keeping yourself facing forward The same goes for your back – do not put extra strain on your legs by bending your back
You want to synchronize the movements of your arms and legs Engage your core to stay centered as you move your arms and legs
You can leave objects at your side so that you can make sure each step in and out has a consistency to it
3 Cardio to Burn Belly Fat Tips & Advice
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.
Get Enough Sleep
Sleep is essential for good health, and it can also help the body let go of excess belly fat with more ease.
When you don’t get enough sleep, your body produces more of the hormone cortisol, which can lead to weight gain in the belly area.
Aim for 7-8 hours of sleep per night to help keep belly fat at healthy levels.
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.
Cardio to Burn Belly Fat Frequently Asked Questions (FAQ)
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.
What are the most effective cardio exercises for losing belly fat?
When it comes to losing belly fat through cardio exercises, there are a few exercises that are particularly effective.
These exercises help to increase the heart rate, burn calories, and reduce overall body fat, including belly fat.
1. Jumping Jacks (or Step Jacks):
Doing jumping jacks or step jacks is a great way to increase cardiovascular endurance and burn calories. The step jack is a low impact modification which is easier on the knees.
These exercises can be done anywhere, making them one of the most accessible cardio exercises. Incorporating jumping jacks or step jacks into an overall workout of about 30 minutes a day, five days a week, can help to reduce belly fat and body fat overall.
2. High Knees:
High Knees is another great cardio exercise that can be done indoors or outdoors. It also has a low-impact modification which you will typically see in my workouts.
High Knees are a little easier on the joints and can help to burn a significant amount of calories. Like jumping jacks, high knees – when incorporated into a well designed 30 minute workout, five days a week, can help to reduce belly fat and body fat too.
3. Squat Jacks:
Squat Jacks is a form of cardio exercise that does double duty. It not only helps burn calories in the moment, but also helps strengthen the leg muscles so the muscles there continue to burn calories when you rest.
This type of exercise can help to burn calories, increase cardiovascular endurance, strengthen muscle, and build overall endurance, making it a powerhouse exercise to add into your rouine.
These are just 3 easy to remember, solid exercises that are extremely effective for reaching your goal of burning belly fat.
There are many other exercises that are also effective and you will see them featured in lots of my workouts.
Remember that with exercise, variety is also important. So spice up your routine with jumping jacks, high knees, and squat jacks – but don’t get stuck in a rut with them.
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.
Are there any other lifestyle changes I should make in order to optimize my results?
Yes, there are many lifestyle changes you can make to get better results when losing belly fat.
You already know about diet and exercise – so I won’t bore you. But did you know about these other changes?
1. Chill out. Listen, this one is HILARIOUS for me to say. I am literally the most non-chill person I know. But alas – stressing out about every little thing makes your body pump out cortisol.
Cortisol tells your body that you are clearly in danger and fat needs to be stored around your belly to keep you safe.
So, if you’re a little stress ball, you better start doing some woosah when people cut you off in traffic.
I personally find breathwork to be helpful. Scented candles and a warm shower also do the trick. Forget all these people talking about cold plunges. I need my mirrors MISTY when i shower 😂
2. Sleep. Yes, it’s true. Not sleeping = pump cortisol = belly pooch. Aim for 8 hours of sleep per night so even if something happens to disrupt your plan, you will at least get 7 hours (if not the full 8).
3. Drink waterrrr: it will help flush out toxins, reduce fluid retention, and make your belly appear flatter. Yes, it will also have you running to the bathroom every 5 minutes and run up your toilet paper bill. But it is a small price to pay.
Pee up, ladies!
The standard recommendation is to aim for at least 8-10 glasses of water per day. However, i’ve noticed some of us are more thirsty than others (no pun intended).
Pay attention to your personal thirst level and hydrate accordingly.
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.
power hops
high roller step – left
reverse x taps
half burpees
fly jacks with low impact option
Workout Instructions (2/2)
Once you complete all the exercises above as explained, take a 1 minute break, then repeat the exercises as follows
fly jacks with low impact option
half burpees
reverse x taps
high roller step – left
power hops
Once you complete this second round, congratulations! Your cardio to burn belly fat workout is complete!
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.
