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Lose Belly Fat: Workout Edition (+ Free Workout Video) ✅

Welcome to my latest workout on how to lose belly fat: workout edition.

Trying to get rid of belly fat can be a daunting task.

You’ve tried dieting, exercising, and all the other tips you’ve read online, but nothing seems to work.

This workout is designed to help you burn belly fat quickly and easily with just 5 simple exercises. Get ready to experience an enjoyable cardio workout and reduce your waistline faster than ever before!

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Lose Belly Fat: Workout Edition: 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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Lose Belly Fat: Workout Edition: 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

Lose Belly Fat: Workout Edition Exercise 1: macarena hops with low impact modification

macarena hops with low impact modification exercise demo

Want to avoid doing macarena hops with low impact modification 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 macarena hops with low impact modification correctly.

  • Make sure to keep a slight bend in your knee don’t let them be stiff Move lightly on your feet; try to be as nimble as you can
  • Keep your back straight and chest open as you bow slightly forward
  • When you straighten up to bring your feet together, make sure your feet touch (full range of motion)
  • Keep your hands on your waist throughout the exercise to help maintain proper balance

Lose Belly Fat: Workout Edition Exercise 2: shuffle pumps with modification

shuffle pumps with modification exercise demo

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

Quick tips to do shuffle pumps with modification correctly.

  • Extend your arms fully to get a full range of motion
  • Go at your own pace
  • Suck your stomach in (but don’t hold your breath)

Lose Belly Fat: Workout Edition Exercise 3: 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

Lose Belly Fat: Workout Edition Exercise 4: speed bag punches

speed bag punches exercise demo

Want to avoid doing speed bag punches 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 bag punches correctly.

  • Stand in front of your imaginary speed bag with your feet shoulder-width apart, knees slightly bent, and weight evenly distributed. Keep your hands up and elbows close to your body
  • Focus your eyes on the imaginary speed bag and maintain a steady rhythm as you punch
  • Vary the speed and intensity of your punches, and try to hit the bag with different parts of your hand (e.g. knuckles, palm, or fist)
  • Maintain a steady rhythm and tempo. Start slow and gradually increase your speed as you get more comfortable with the technique
  • Focus on breathing deeply and staying loose, and let your punches flow naturally

Lose Belly Fat: Workout Edition Exercise 5: touch jacks with low impact option

touch jacks with low impact option exercise demo

Want to avoid doing touch jacks with low impact option 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 touch jacks with low impact option correctly.

  • Do the low impact option if you prefer
  • Start with moving just your legs once you have that down, add in your arms
  • Use your core to support your body
  • Keep your shoulders down and pulled back
  • Keep your back straight
  • Start with a moderate pace
  • Use a light touch
  • Breathe in and out deeply (or as best you can)

3 Lose Belly Fat: Workout Edition Tips & Advice

Try snacking on apples

Eating an apple as a default go-to snack is one of the best ways to feel fuller for longer on the journey to reducing belly fat.

Apples are high in fiber and water, making them an incredibly filling snack.

The fiber helps to slow down digestion, preventing spikes in insulin levels, which in turn helps to reduce belly fat.

Additionally, apples contain phytonutrients and antioxidants, which can help protect against certain diseases and illnesses.

Plus, they taste great!

Eating an apple as a go-to snack is a great way to get in a few essential nutrients and stay fuller for longer.

Eat Less Sugar

Sugar can be found in many of the packaged foods we buy, such as cereals, breads, and granola bars.

Refined sugar has very few nutrients and can cause our bodies to store fat more easily, making it difficult to lose belly fat.

Instead, opt for natural sweeteners like honey, agave nectar, or maple syrup.

Another way to reduce sugar intake is to avoid sugary drinks like soda, energy drinks, and fruit juices.

These beverages are often loaded with sugar and can quickly increase our calorie intake without providing any nutrition.

Try switching to water or unsweetened tea or coffee instead.

Finally, be sure to check the labels of any processed food that you buy.

Many of these foods can be high in sugar, even if they don’t taste sweet.

Avoiding processed foods is a great way to reduce sugar intake and help you reach your goal of a flatter stomach.

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!

Lose Belly Fat: Workout Edition 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.

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.

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 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 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 (Lose Belly Fat: Workout Edition)

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: BEST love handles & belly fat workout \\ Snatch your waist!

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.

Lose Belly Fat: Workout Edition: Workout Outline

⏩⏩ swipe right to see the next move

  • Lose Belly Fat: Workout Edition-macarena hops with low impact modification exercise
  • Lose Belly Fat: Workout Edition-shuffle pumps with modification exercise
  • Lose Belly Fat: Workout Edition-jump rope exercise
  • Lose Belly Fat: Workout Edition-speed bag punches exercise
  • Lose Belly Fat: Workout Edition-touch jacks with low impact option 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. macarena hops with low impact modification
  2. shuffle pumps with modification
  3. jump rope
  4. speed bag punches
  5. touch 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

  1. touch jacks with low impact option
  2. speed bag punches
  3. jump rope
  4. shuffle pumps with modification
  5. macarena hops with low impact modification

Once you complete this second round, congratulations! Your lose belly fat: workout edition 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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