Exercises to Lose Belly Fat at Home For Beginners (+ Easy Printable)

You’ve discovered the exercises to lose belly fat at home for beginners.

Trying to reduce belly fat can be a challenge.

You spend hours in the gym trying to get rid of your belly fat, but no matter how hard you try, it seems like nothing is working.

This workout is the answer! It’s a bodyweight workout designed specifically for reducing belly fat and will help you achieve the results you’ve been looking for. With this home workout, you’ll be able to see progress quickly and stay motivated throughout your journey!

Not losing belly fat? Take this instant quiz. Find out what could be blocking your progress

Exercises to Lose Belly Fat at Home For Beginners: 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

Exercises to Lose Belly Fat at Home For Beginners: 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!

Exercises in this Workout for Belly Fat

Exercises to Lose Belly Fat at Home For Beginners Exercise 1: commando kicks

Want to avoid doing commando 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 commando kicks correctly.

Fully extend each arm as you throw each punch Aim to extend each arm parallel to the ground as you punch
Raise your leg as high as you can as you kick
On your standing leg, make sure that you keep your foot firmly planted on the ground as you kick
Keep your core engaged as you do commando kicks

Exercises to Lose Belly Fat at Home For Beginners Exercise 2: march steps

Want to avoid doing march steps 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 march steps correctly.

Keep your back as straight as possible during march steps
Relax your neck as you move your arms
Bring your arms as far forward and back as you can Raise each knee as high as you can with each step
Suck your belly in and remember to breathe 🙂

Exercises to Lose Belly Fat at Home For Beginners Exercise 3: rope reaches with low impact modification

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

Exercises to Lose Belly Fat at Home For Beginners Exercise 4: quarter steps

Want to avoid doing quarter steps 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 quarter steps correctly.

Interlock your fingers so your hands are steady throughout the quarter steps
If you need extra support, hold a chair or wall as you step instead of interlocking your fingers
You want to be in a slight squatting position (not standing all the way up and also not a deep squat)
Tap the foot you are stepping with to your stationary ankle so you know you have completed each rep
Suck your belly in as you step

Exercises to Lose Belly Fat at Home For Beginners Exercise 5: 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

3 Exercises to Lose Belly Fat at Home For Beginners Tips & Advice

Don’t fall for this lie about exercise…

Exercise is an essential part of a healthy lifestyle.

However, you have to really make sure you’re doing the right program for you.

You don’t have to go to the gym to get your exercise.

It is easier, faster, and highly effective to workout at home. Especially if you’re doing Koboko Fitness workouts.

You can go for a walk in the morning or during breaks during the day.

Make sure that you’re really listening to your body when you exercise.

There is no point in reaching an extreme level of intensity one day, then being wiped out for 3 months.

Some people think that if you’re not dying, you’re not working hard enough.

Those people are ex-professional athletes and gym rats.

They are not regular everyday people like you and me.

You want to push yourself but know your personal limit – and stick to it!

Use this hack to drink more water

It’s important to drink plenty of water while trying to burn fat.

Water is essential for a healthy metabolism and helps us feel full and energized.

It also flushes out toxins and waste from the body – which can build up during the fat-loss process.

The best way to drink water is to fill up a large, cup with a straw and get to sipping all day long.

I personally have a 20-ounce cup I take with me everywhere.

I get a headstart on my water consumption by drinking 20oz with my vitamins every morning.

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.

Lol

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!

Exercises to Lose Belly Fat at Home For Beginners 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 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 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.

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 :)).

Exercises to Lose Belly Fat at Home For Beginners: Workout Outline

⏩⏩ swipe right to see the next move

commando kicks
march steps
rope reaches with low impact modification
quarter steps
high roller step – left

Jump to Exercise Tips

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.

commando kicks
march steps
rope reaches with low impact modification
quarter steps
high roller step – left

Workout Instructions (2/2)

Once you complete all the exercises above as explained, take a 1 minute break, then repeat the exercises as follows

high roller step – left
quarter steps
rope reaches with low impact modification
march steps
commando kicks

Once you complete this second round, congratulations! Your exercises to lose belly fat at home for beginners 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.