You did it. You found the exercises to lose belly fat at home. PERFECT for beginners who are female.
Belly fat can be stubborn and hard to get rid of.
You’ve tried different exercises and diets, but nothing seems to work. You don’t have the time or energy to go to the gym every day and you feel like you’re stuck in a rut.
This workout is the perfect solution. This workout was designed by a Certified Personal Trainer (CPT) to help you reduce belly fat quickly and effectively. Plus, the awesome tips included will help you make sure you’re doing the exercises correctly.
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Exercises to Lose Belly Fat at Home For Beginners, Female: Who this Workout is For
Hey ladies! 👋
If you’re trying to get rid of belly fat and have at least 30 pounds to lose, then this workout is perfect for you.
Although this workout was not made for people that are already very thin or have very little belly fat left, don’t worry!
I’ve gotchu. There are other workouts right here on my site just for my skinny legends too!
I have something for everyone to achieve their fitness goals.
So let’s get started, burn some calories, and have some fun! xo
Exercises to Lose Belly Fat at Home For Beginners, Female: 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
Exercises to Lose Belly Fat at Home For Beginners, Female Exercise 1: ball shots
Want to avoid doing ball shots incorrectly? Try this Premium workout video. It’s free for 14 days.
Quick tips to do ball shots correctly.
- pretend you’re picking an imaginary ball from the floor
- imagine yourself throwing the winning shot in a basketball game
- tighten your butt to propel your body as you release the ball
Exercises to Lose Belly Fat at Home For Beginners, Female Exercise 2: low high kicks
Want to avoid doing low high 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 low high kicks correctly.
- Keep your arms together for balance
- Alternatively, hold on to a wall or chair
- Focus your eyes on the kicking leg to help engage the muscles
- Lock your core into place (suck in your stomach) Start slow and low Your balancing leg should be kept flat on the floor so you always have a stable base
- Keep your shoulders relaxed and avoid holding tension in your neck
Exercises to Lose Belly Fat at Home For Beginners, Female Exercise 3: Shimmy
Want to avoid doing Shimmy 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 Shimmy correctly.
- Keep a soft bend in your knees while doing a shimmy
- Keep your arms up your elbows should almost be as high as your shoulders
- Maintain a steady pace
- Land on the balls of your feet (not your heels)
- Move your hips all the way to each side (you’re turning your body slightly to each side)
- Focus on the movement of your feet even paced and steady
- Engage your core muscles to maintain stability throughout the movement
- Keep your feet grounded and shoulder-width apart
Exercises to Lose Belly Fat at Home For Beginners, Female Exercise 4: Double Tray taps
Want to avoid doing Double Tray 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 Double Tray taps correctly.
- Focus on tapping the elbows lightly and quickly (don’t hit them hard together during the double tray taps)
- Use your arms to help maintain your balance
- Pay attention to your posture and keep your back straight throughout the exercise
- Keep your core engaged by sucking them in while continuing to breathe
- Start at a slow pace so you can focus on maintaining good form. Then pick up the speed when you feel comfortable
Exercises to Lose Belly Fat at Home For Beginners, Female 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 Tips & Advice on Exercises to Lose Belly Fat at Home For Beginners, Female
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.
Remember the proteins
When you’re trying to burn fat, it is important to have protein with every meal.
Protein is crucial for burning fat as it helps you feel full longer and helps build muscle.
Muscle burns fat all on its own while you are at rest – so the more muscle you have, the more fat you (theoretically) burn without lifting a finger.
Pretty cool eh?
Things like chicken, fish, beans, nuts, lentils, and eggs are great options for proteins.
Replace White or Milk Chocolate With Dark Chocolate
Dark chocolate is a great source of antioxidants and can help satisfy our sweet tooth without adding a lot of calories.
Plus, it’s easy to take wherever you go.
When buying dark chocolate, look for varieties that are at least 70% cocoa.
This will ensure you’re getting the most health benefits.
If 70% cocoa makes you feel like you’re eating dirt, start with a lower amount like 40%.
Then you can slowly work your way up to 70% dark chocolate.
It’s not that bad, promise 🙂
Exercises to Lose Belly Fat at Home For Beginners, Female (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:
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 🤣🤣🤣
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.
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.
Are there any specific diet plans that complement cardio exercises for belly fat reduction?
Yes, there are specific diet plans that can complement cardio exercises for belly fat reduction. In fact, diet and exercise go hand in hand when it comes to losing belly fat. The right combination of both is essential for achieving optimal results.
To reduce belly fat, it is important to focus on a diet that has fewer calories than you burn in the day, enough protein, and rich in fiber.
Some people do very well on a low carb, high fat, high protein diet. If you choose this route, make sure you still incorporate lots of fresh organic vegetables into your diet to get all the micronutrients your body needs to function properly.
Another diet that is effective in complementing cardio exercises for belly fat reduction is the Mediterranean Diet: This diet is rich in healthy fats, protein, and fiber. It includes foods like fish, whole grains, vegetables, and fruits. This diet plan is associated with reduced belly fat, as well as improved heart health.
Please note that I am using the word “diet” very loosely here. I personally (and professionally) do not believe in or support dieting. I support a health-first approach and most diets do a lot of harm to the female body.
If you think your metabolism is compromised, please talk to a doctor.
In summary, any diet that has fewer calories than you burn in a day, plus sufficient protein and fiber is useful for belly fat reduction.
Specific examples of such diets that can complement cardio exercises for belly fat reduction, are the Mediterranean Diet, and the low carb diet. Remember to consult with a healthcare professional or a registered Dietician to come up with a plan that is right for you.
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 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 :)).
Workout Options (Exercises to Lose Belly Fat at Home For Beginners, Female)
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 Tabata Workout \\ Burn Belly Fat
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 to Lose Belly Fat at Home For Beginners, Female: 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.
- ball shots
- low high kicks
- Double Tray taps
- 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
- Double Tray taps
- low high kicks
- ball shots
Once you complete this second round, congratulations! Your exercises to lose belly fat at home for beginners female 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.
Are You Ready to Make a Change?
Gentle Reminder: Your worthiness is not in question
Exercises to Lose Belly Fat at Home For Beginners Female – Printable