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Exercises for Belly Fat (+ Workout Video) 💪

You’re going to love feeling the burn of these exercises for belly fat.

Trying to lose belly fat can be difficult and frustrating.

You try to eat right and exercise, but it’s hard to stay motivated and consistent with a workout routine.

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

Exercises for 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

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Exercises for Belly Fat: How this Workout Works

It’s important to know that the way a workout is arranged is just as crucial as the individual exercises.

While jumping jacks are great for burning fat, for example, combining them with the right exercises in the right order is the key to seeing results.

As a Personal Trainer, I have assisted you in selecting the appropriate exercises and organizing them in an optimal sequence.

This workout will increase your heart rate, target your largest muscle groups, and make you sweat, all of which indicate to your body to burn fat quickly and continuously.

Your side of the deal is to remain consistent and committed to doing the workout.

You can use the free workouts on my blog or sign up for a free trial to get more efficient guidance in video format.

Ready? Let’s do this!

Exercises in this Workout for Belly Fat

Exercises for Belly Fat Exercise 1: high roller step – right

high roller step - right exercise demo

Want to avoid doing high roller step – right 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 – right correctly.

  • Stand tall with your feet shoulder-width apart and your weight evenly distributed on both feet. Keep your shoulders relaxed and your core engaged Practice the basic step first to develop your coordination. The basic step involves stepping forward with your right foot, pivoting on your left foot, and stepping back with your right foot.
  • Keep your feet close to the ground and make small, controlled movements. Use the ball of your foot to pivot and shift your weight smoothly from one foot to the other.
  • Keep your upper body still and centered. Avoid swaying or leaning to the side, Start practicing the high roller step right at a slow pace. As you become more comfortable with the move, gradually increase your speed

Exercises for Belly Fat Exercise 2: jump rope

jump rope exercise demo

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

Exercises for Belly Fat Exercise 3: hinge splits

hinge splits exercise demo

Want to avoid doing hinge splits 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 hinge splits correctly.

  • When you bring your leg up, raise it as high as it will go
  • Practice a few times before starting the timer if you are timing yourself for this exercise
  • Look straight ahead as you do the hinge splits Gently tap your ankles together on the downward motion
  • Stay on the balls of your feet (the front part near your toes) so that you can remain light on your feet
  • Don’t try to move to fast. Start slow then raise the tempo when you feel ready
  • Keep your arms in an active position throughout the exercise

Exercises for Belly Fat Exercise 4: heel touches

heel touches exercise demo

Want to avoid doing heel touches incorrectly? Try this Premium workout video. It’s free for 14 days.

Quick tips to do heel touches correctly.

  • start with a slow and steady pace
  • gently touch your heels as you move (no need to grab or hold. we’re going for a gentle, elegant light touch)
  • keep your back as straight as you can during heel touches keep your knees slightly and softly bent
  • use your core muscles to help stabilize your posture
  • make sure your feet and ankles are properly aligned when you do heel touches
  • make sure to breathe as you’re moving

Exercises for Belly Fat Exercise 5: side hop punch

side hop punch exercise demo

Want to avoid doing side hop punch 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 side hop punch correctly.

  • Try to keep your feet around shoulder-width apart
  • Keep your core engaged when doing a side hop punch
  • Keep your back as straight as you can as you punch
  • Keep your core nice and tight
  • Fully extend each arm as you punch
  • Keep your elbows tucked in and your fists at chin level while punching during the side hop punch
  • Engage your glutes to power your jumps and punches
  • Land softly and gently to minimize the impact of this exercise
  • Breathe 🙂 avoid holding your breath as you punch
  • Focus on your form and technique rather than speed or repetitions (slow and stead is okay)

3 Exercises for Belly Fat 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!

Consider shorter, more frequent workout sessions

Many people assume that working out for longer periods of time is better than doing shorter ones.

However, this is not always the case.

It is okay to workout for shorter periods of time – and just do it more often.

For example, instead of trying to workout for 1 hour 1 day a week, you might find it easier to be consistent if you switch it to 10 minutes 5 days a week.

At the end of the day, consistency is the name of the game.

Any change that helps you be consistent is moving you in the best direction for you.

Eat More Lean Proteins

Proteins are essential for building and maintaining muscle, which can help us tone our core.

Examples of lean proteins include skinless chicken, fish, eggs, and plain Greek yogurt.

These foods are also high in other nutrients, such as calcium and B vitamins.

Exercises for Belly Fat Frequently Asked Questions (FAQ)

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 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 is the best way to get started with doing cardio exercises?

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.

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 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.

Workout Options (Exercises for 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 6 minutes long. You’ll be done before you know it!

Workout Video: *Quick* + Intense Weightloss Workout for Busy People – Standing Only Cardio Exercises

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.

Exercises for Belly Fat: Workout Outline

⏩⏩ swipe right to see the next move

  • Exercises for Belly Fat-high roller step - right exercise
  • Exercises for Belly Fat-jump rope exercise
  • Exercises for Belly Fat-hinge splits exercise
  • Exercises for Belly Fat-heel touches exercise
  • Exercises for Belly Fat-side hop punch 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. high roller step – right
  2. jump rope
  3. hinge splits
  4. heel touches
  5. side hop punch

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. side hop punch
  2. heel touches
  3. hinge splits
  4. jump rope
  5. high roller step – right

Once you complete this second round, congratulations! Your exercises for 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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