Trying to lose belly fat can be difficult and frustrating.
You’ve tried all the diets and workouts but nothing seems to work. You’re frustrated and feeling discouraged.
This workout is designed specifically to target belly fat. It includes helpful tips and straightforward instructions that will help you reach your goals quickly and effectively. Try it today and start seeing results!
Not losing belly fat? Take this instant quiz. Find out what could be blocking your progress
Exercises to Lose Belly Fat Without Equipment: 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 Without Equipment: 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 Without Equipment Exercise 1: side steps with arms
Want to avoid doing side steps with arms 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 steps with arms correctly.
Aim to maintain a steady pace as you step from side to side
Start with a slow pace then increase the pace, then finally add in your arms
Keep your chest open and head straight (you are a whole QUEEN remember???) 🙂
Remember to keep your arms up don’t let them droop to the side
Bring your arms out as much as you can with each movement backwards
Keep your neck as straight as you can, only looking down to make sure your from is correct
Exercises to Lose Belly Fat Without Equipment Exercise 2: jumping jacks with low impact option
Want to avoid doing jumping 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 jumping jacks with low impact option correctly.
Suck your belly in to keep your core engaged. Focus most of your effort on moving your legs
Move as quickly as you can once you have the movement down
Lock your eyes on a stationary object in front of you to help you maintain a straight back
For lower impact, focus on stepping your foot as fast as you can. No jumping needeed
Pay attention to creating a consistent pace. Don’t start too fast to the point of being unable to complete the round. A nice steady pace is best.
Exercises to Lose Belly Fat Without Equipment Exercise 3: 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
Exercises to Lose Belly Fat Without Equipment Exercise 4: lateral runs
Keep your core engaged by keeping your back straight and your head up.
Keep your arms and legs moving in a fluid motion.
Maintain a good “running” pace.
keep your back as straight as you can.
focus on your breathing (don’t hold your breath)
keep a soft bend in your knee
Exercises to Lose Belly Fat Without Equipment Exercise 5: hop clap
Want to avoid doing hop clap 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 hop clap correctly.
Stand with your feet hip-width apart and your knees slightly bent. Keep your weight evenly distributed on both feet and engage your core muscles
Bend your knees and use your leg muscles to jump up and off the ground
As you jump, bring your arms up to chest height As you reach the peak of your jump, clap your hands together gently. Keep your fingers relaxed and slightly spread apart
As you land, bend your knees to absorb the impact and then immediately jump again to perform another hop clap. Keep your movements fluid and rhythmic
3 Exercises to Lose Belly Fat Without Equipment Tips & Advice
Make Sure You’re Getting Enough Vitamin D
Vitamin D is an essential nutrient for building muscle which helps the body burn calories while you are at rest.
More calories burned while you are at rest means you will have an easier time with losing excess belly fat.
Vitamin D also helps regulate hormones that control blood sugar, inflammation and metabolism, which are all important for managing body fat.
Vitamin D also helps in the absorption of calcium, which is crucial for maintaining strong bones and muscles.
Research has shown that people with higher levels of vitamin D tend to have lower levels of belly fat.
To get your daily dose of vitamin D, you should spend some time outdoors in the sun or take a supplement.
I personally take a vitamin D gummy everyday without fail.
Eating foods such as fish, eggs and mushrooms can also help you get enough of this important nutrient.
So make sure to get your daily dose of vitamin D to help reduce belly fat and keep your muscles strong.
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 🙂
Read a food label or three 😀
Keep in mind, this is not just about calories.
It is also about looking out for unnecessary additives like coloring, “natural flavoring”, excessive amounts of sugar.
And the absence of useful nutrients like fiber.
Learning to read food labels is an important part of making informed choices when we go grocery shopping.
It can ensure that we are getting the nutrition that our bodies need while avoiding ingredients that have unhealthy consequences.
Reading food labels can help us understand what nutrients and additives are in what we eat, so that we can make better decisions and actively work towards burning fat in a healthy way.
So, the next time you reach out for a snack, take some time to read its label – your body will thank you!
Exercises to Lose Belly Fat Without Equipment Frequently Asked Questions (FAQ)
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.
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.
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 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.
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.
Exercises to Lose Belly Fat Without Equipment: Workout Outline
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.
side steps with arms
jumping jacks with low impact option
jump rope
lateral runs
hop clap
Workout Instructions (2/2)
Once you complete all the exercises above as explained, take a 1 minute break, then repeat the exercises as follows
hop clap
lateral runs
jump rope
jumping jacks with low impact option
side steps with arms
Once you complete this second round, congratulations! Your exercises to lose belly fat without equipment workout is complete!
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.
