Bingo! You’ve now got the cardio workout for flat stomach.
Getting a flat stomach is one of the hardest things to do – but it is possible!
You want to get rid of belly fat and have a flat stomach, but you don’t know where to start.
You try dieting and exercising, but nothing seems to work.
This workout is the perfect solution for you.
With this no equipment workout, you can reduce your belly fat and start working towards a flat stomach.
All without having to spend hours in the gym.
Just stay consistent and follow the instructions and you will start to see results!
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Who this Cardio Workout for Flat Stomach is For
This workout is specifically designed for women that are struggling with belly fat and want to have a flat stomach.
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 Workout for Flat Stomach 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, helping you achieve a flat stomach.
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 a Flat Stomach
Cardio Workout for Flat Stomach Exercise 1: 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
Cardio Workout for Flat Stomach Exercise 2: 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
Cardio Workout for Flat Stomach Exercise 3: 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
Cardio Workout for Flat Stomach Exercise 4: macarena hops with low impact modification
Want to avoid doing macarena hops 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 macarena hops with low impact modification correctly.
- Make sure to keep a slight bend in your knee don’t let them be stiff Move lightly on your feet; try to be as nimble as you can
- Keep your back straight and chest open as you bow slightly forward
- When you straighten up to bring your feet together, make sure your feet touch (full range of motion)
- Keep your hands on your waist throughout the exercise to help maintain proper balance
Cardio Workout for Flat Stomach Exercise 5: side highs
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
3 Cardio Workout for Flat Stomach Tips & Advice
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.
Hear me out on green leaf lettuce…
Wrapping sandwich ingredients in lettuce or collard greens, instead of using bread or rolls, is a great way to support your body in reducing belly fat.
Lettuce and collard greens are naturally low in carbs – leaving more room in your meal for healthy fats and proteins.
Additionally, both lettuce and collard greens are rich in vitamins and minerals, providing the body with essential nutrients.
Lettuce and collard greens are also high in fiber, which helps keep you feeling full and aids in digestion.
So, by switching to a lettuce or collard green wrap, you can prevent consumption of excess calories, while still getting all the nutrients you need.
I have to admit, I used to turn my nose at suggestions to use vegetables instead of bread for my sandwiches or wraps.
Like, I couldn’t process the idea or accept it at all.
Then one day, I gave it a try and I was blown away.
The crunchy, delicate leaves stole my heart and I never looked back ever since.
I still eat the breads I love, of course, but if i am eating a wrap or sandwich, I actually PREFER lettuce (green leaf is my fave) to bread.
Collard greens are okay too and i’m happy to use that in place of bread too.
I can’t believe i’m saying this but it’s true.
Avoid crash dieting (please)
Crash diets are not really a healthy way to reduce belly fat.
Eating fewer than 1,200 calories a day will slow down your metabolism, preventing it from burning calories and using nutrients effectively.
This can lead to further health problems and even an increase in belly fat.
It is much healthier to make long-term changes in diet and lifestyle, such as reducing intake of processed foods, exercising regularly, and drinking plenty of water.
This will not only help to reduce your belly fat but also provide the body with the nutrients it needs to stay healthy and energized.
Cardio Workout for Flat Stomach Frequently Asked Questions (FAQ)
How much water should I drink each day to reduce belly fat and have a flat stomach?
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.
Can doing cardio exercises alone be enough to get rid of stubborn belly fat and have a flat stomach?
Stubborn belly fat is often associated with visceral fat, which is the fat that surrounds the organs in the abdominal area.
When there is this much fat, it can be hard to reveal a flat stomach.
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 often should I do these cardio exercises to get my stomach flat?
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).
It will help you have a strong routine to get a flat stomach.
Step 1️⃣: Exercise for 10 minutes ONCE a week for 2 weeks
Step 2️⃣: Then increase to 10 minute workouts THREE days a week for 3 weeks
Step 3️⃣: Increase to 30 minute workouts three days a week for 3 weeks
Step 4️⃣: Evaluate whether you want to stay on step 3 for a while – or move on step 5
Step 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 :)).
How long does it take to see results from cardio exercises to lose belly fat and have a flat stomach?
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.
Intensity of Cardio Workouts for a Flat Stomach
There is a misconception that the intensity of flat stomach workouts is the most important thing.
Yes, intensity plays a role. But your consistency is far more important.
The person that does a low impact flat stomach 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 to get a flat stomach.
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 (in addition to the benefit of getting a flatter stomach).
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 getting a flat stomach 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.
You can have a flat stomach. It just takes effort, consistency, and the right knowledge and information.
What is the best way to get started with doing cardio exercises for a flat somach?
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.
Cardio Workout for Flat Stomach: 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.
Flat Stomach Workout Instructions (1/2)
Do each exercise for 30 seconds. Take a 10 second break between each exercise.
- fly jacks with low impact option
- jump rope
- switch kicks with low impact modification
- macarena hops with low impact modification
- side highs
Flat Stomach Workout Instructions (2/2)
Once you complete all the exercises above as explained, take a 1 minute break, then repeat the exercises as follows
- side highs
- macarena hops with low impact modification
- switch kicks with low impact modification
- jump rope
- fly jacks with low impact option
Once you complete this second round, congratulations! Your cardio workout for flat stomach 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’ve been through hard things. And you survived. Keep going