Exercises to Lose Belly Fat (+ Workout Video) 💪

Nice job finding the exercises to lose belly fat.

Struggling to get rid of stubborn belly fat?

You’ve tried diet and exercise, but it seems like nothing is working. You want to get rid of the extra fat around your stomach, but you don’t know how.

This workout provides an easy-to-follow routine that will help you reduce your belly fat quickly and effectively. With no equipment needed, this workout can fit into any busy schedule and will help you stay motivated as you reach your goals!

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

Exercises to Lose Belly Fat: Who this Workout is For

This workout is exclusively created for women who are finding it difficult to get rid of belly fat.

And also have a minimum of 30 pounds to give away to anyone that wants it 😄

While this workout is technically available to everyone, it may not be suitable for those who are already very thin or only have a small amount of belly fat remaining.

But, no worries. There are many other workouts available for you on here, like my ab workouts or booty workouts.

So, don’t worry, I have something for everyone. Lots of love!

Exercises to Lose Belly Fat: 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 Exercise 1: burpee with low impact modification

Want to avoid doing burpee with low impact modification incorrectly? Try this Premium workout video. It’s free for 14 days.

Quick tips to do burpee with low impact modification correctly.

Keeping your back straight and your head up when doing burpees
Do the low impact modification if you need to!
Start with a low number of repetitions, and gradually work your way up
Focus on keeping your core engaged while doing burpees
Use your legs, core, and booty to power this movement (not your upper body)
Be intentional about using your arms to support your body as you approach the ground

Exercises to Lose Belly Fat Exercise 2: speed squats

Want to avoid doing speed squats 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 squats correctly.

With speed squats, we are going for speed
Don’t worry about going deep into the squat (we do that in a different squat variation)
Keep your head and neck straight – avoid looking down as you squat unless you are checking your form
Keep your feet at least shoulder width apart Keep your toes pointed out (not turned in)
When lifting up from the squat position, be sure to lift using your booty and leg muscles

Exercises to Lose Belly Fat Exercise 3: 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

Exercises to Lose Belly Fat Exercise 4: static runners

Want to avoid doing static runners 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 static runners correctly.

Keep your standing/balancing leg firmly planted in the ground for balance during the static runners exercise
Move your arms and your legs as if you are running (but going nowhere)
Keep your eyes locked on an a static object in front of you this will help your balance
Start “running” slowly. Very very slowly then pick up the pace from there
Keep your core engaged as you do static runners
Bring your knee up to around waist level with each run. You’ll do one side first then the other

Exercises to Lose Belly Fat Exercise 5: cross taps

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

Quick tips to do cross taps correctly.

make sure to use a light touch when tapping your foot
make sure to keep your back straight
breathe as you move avoid holding your breath
focus on keeping your core engaged during the exercise
start slow to get the movement, then you can increase your speed
keep your chest up (don’t hunch your back)
keep your hands moving for that extra burn

3 Exercises to Lose Belly Fat Tips & Advice

Increase whole grains and lean proteins

Adding whole grains or lean meat to salads is a great way to better satisfy the appetite and reduce belly fat.

Whole grains are a great source of fiber and protein, while lean meat such as chicken, turkey and fish provide essential nutrients like iron and zinc.

Both of these add-ons to salads help to keep you feeling full for longer and reduce the urge to snack throughout the day.

Whole grains and lean meat also provide essential vitamins and minerals to help protect your body from disease.

Eating whole grain and lean meat salads regularly can help to reduce belly fat and maintain a healthy weight.

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.

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.

Exercises to Lose Belly Fat Frequently Asked Questions (FAQ)

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.

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.

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 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.

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.

Workout Options (Exercises to Lose 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 10 minutes long. You’ll be done before you know it!

Workout Video: Love Handles & Belly Fat Workout | Standing Only – 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.

Exercises to Lose Belly Fat: Workout Outline

⏩⏩ swipe right to see the next move

burpee with low impact modification
speed squats
twist jacks
static runners
cross taps

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.

burpee with low impact modification
speed squats
twist jacks
static runners
cross 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

cross taps
static runners
twist jacks
speed squats
burpee with low impact modification

Once you complete this second round, congratulations! Your exercises to lose 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.