You’re going to love feeling the burn of these exercises to reduce belly fat for females at home.
Trying to lose belly fat can be difficult and frustrating.
There are so many different workouts and diets out there, but how do you know which one is the right one for you? It can be difficult to find the time and motivation to stick with a workout plan.
This workout is designed to target your belly fat and help you reduce it quickly and effectively. It includes easy-to-follow instructions, tips from a professional certified personal trainer, and bodyweight exercises that are simple yet effective.
Not losing belly fat? Take this instant quiz. Find out what could be blocking your progress
Exercise to Reduce Belly Fat For Female At Home: 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
Exercise to Reduce Belly Fat For Female At Home: How this Workout Works
Did you know that the way a workout is organized is just as important as the individual exercises themselves?
For example, you might know that jumping jacks are good for burning fat.
But do you know the best exercises to combine with jumping jacks to actually get results?
This is where my input as a Personal Trainer comes in very handy.
I’ve helped you pick the right exercises AND combined them in the right order to get you results.
In this workout, you’re getting exercises that will raise your heart rate, strategically target your biggest muscle groups, and make you sweat.
Together, these stimuli signal to your body to burn fat quickly during your workout and to continue to burn fat after your workout.
Your part in this process is to keep showing up and stay consistent.
You can do that by using the free exercises here on my blog – or you can start a free trial for a more efficient experience (video format, real-time guidance, perfectly organized).
Exercises in this Workout for Belly Fat
Exercise to Reduce Belly Fat For Female At Home Exercise 1: speed bag punches
Want to avoid doing speed bag punches 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 speed bag punches correctly.
- Stand in front of your imaginary speed bag with your feet shoulder-width apart, knees slightly bent, and weight evenly distributed. Keep your hands up and elbows close to your body
- Focus your eyes on the imaginary speed bag and maintain a steady rhythm as you punch
- Vary the speed and intensity of your punches, and try to hit the bag with different parts of your hand (e.g. knuckles, palm, or fist)
- Maintain a steady rhythm and tempo. Start slow and gradually increase your speed as you get more comfortable with the technique
- Focus on breathing deeply and staying loose, and let your punches flow naturally
Exercise to Reduce Belly Fat For Female At Home Exercise 2: twist jacks
Want to avoid doing twist jacks 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 twist jacks correctly.
- Focus on powering this movement with your hips
- Do not bring your knees up too high; they should cross-over, not come up high
- Let your arms swing loosely – think delicate happy ballerina 🙂
- Keep your shoulders loose and relaxed as well Picture yourself wearing a beautiful dress and twirling in it that’s a great analogy for this exercise
Exercise to Reduce Belly Fat For Female At Home Exercise 3: 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
Exercise to Reduce Belly Fat For Female At Home Exercise 4: Back taps
Want to avoid doing Back 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 Back taps correctly.
- Keep your shoulders relaxed and avoid arching your back during the back taps
- Imagine you are clapping your shoulder blades togehter in the back, and you’ll get the idea of what your arms are supposed to be doing 🙂 Keep both arms parallel to the floor (as best you can)
- Only move one foot away when the other lands
- Ensure that the core is engaged throughout the exercise for better stability
Exercise to Reduce Belly Fat For Female At Home Exercise 5: split taps
Want to avoid doing split 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 split taps correctly.
- Engage your core muscles to help stabilize your torso and maintain good posture
- Stand up tall with your shoulders relaxed Keep your knees slightly bent to help absorb any impact from the tapping
- Make sure these are light, elegant taps (or as best you can manage :))
- Avoid stomping or dragging your foot on the ground to avoid unneeded stress on your joints and to maintain the rhythm of the taps
- Alternate between the two feet and maintain a consistent rhythm
- Avoid leaning forward or back, and instead focus on keeping your core engaged and your shoulders relaxed
3 Exercise to Reduce Belly Fat For Female At Home Tips & Advice
Watch the sneaky sugars in “healthy” juices
Have you ever looked at the nutrition label on the back of a juice carton and felt shocked by the amount of sugar present?
If so, you aren’t alone!
Store-bought juices are filled with unhealthy and often unnecessary sugar.
Instead, reach for whole fruit to get all the nutrients with significantly less calories and added sugar.
Whole fruits provide fiber that helps fill you up while also satisfying sweet cravings.
With this method, you can keep your calorie intake low while still enjoying sweet indulgences!
Apply appetite management
Drinking a glass of plain water 30 minutes before each meal is a great way to manage appetite.
This in turn contributes to weighloss and reduced belly fat.
Additionally, plain water helps to flush toxins out of your body that can help improve your overall health.
So, before your next meal, try drinking a glass of plain water about half an hour beforehand and see how your body feels after the meal.
You should feel satisfied and balanced.
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.
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!
Exercise to Reduce Belly Fat For Female At Home Frequently Asked Questions (FAQ)
What types of foods should I avoid when trying to lose belly fat?
Avoid everything that has taste and makes you happy and you’ll be good 😐
I’M JOKING! I’M JOKING!!! haha
Yes, some faves will have to go but it’s actually not that bad.
If you’re trying to lose belly fat, avoid these foods:
1. Deep fried, battered fries.
Fries are made out of potatoes – which is a carbohydrate energy source. Oil is fat – which is also an energy source. When you combine them, you’re making an energy + energy combo. Too much energy gets stored as fat. So – an easy way to avoid accumulating belly fat is to let go of deep fried battered potatoes.
Try a baked or boiled potato instead.
2. Orange juice
Oranges are great because the orange provides fiber.
However, when you strip the fiber to create orange juice, it becomes just another sugary beverage.
Skip the juice as much as possible and eat the actual fruit instead.
3. Apple juice (same reason as above). This logic applies to almost all juices. Ive just mentioned these two because they are the most common here in the States.
4. Bagged chips Things like doritos fall into this category.
To lose belly fat, you need highly nutritious foods and a caloric deficit.
I assure you that bagged chips are not highly nutritious.
And they are not designed to help you maintain a caloric deficit. Quite the opposite actually.
5. Alcohollllllll Yes, this is a big one.
Just say no. No to the beer. No to the wine. No to it all.
Alcohol is high in calories, stresses the cow out of your liver, and can slow down the body’s ability to burn fat.
Drink tea instead.
No, for real that’s what i do. I love green tea. Dandelion tea. Hibiscus tea. All of it.
I have a whole tea collection in my bedroom to keep me on the straight and narrow.
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.
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.
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 :)).
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.
Workout Options (Exercise to Reduce Belly Fat For Female At Home)
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.
Exercise to Reduce Belly Fat For Female At Home: 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.
- speed bag punches
- twist jacks
- side highs
- Back taps
- split taps
Workout Instructions (2/2)
Once you complete all the exercises above as explained, take a 1 minute break, then repeat the exercises as follows
- split taps
- Back taps
- side highs
- twist jacks
- speed bag punches
Once you complete this second round, congratulations! Your exercise to reduce belly fat for female at home 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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Exercise to Reduce Belly Fat For Female At Home – Printable