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Quick Exercises to Lose Belly Fat (+ Helpful Printable) 😄

Bingo! You’ve now got the quick exercises to lose belly fat.

It’s true, trying to lose belly fat can be quite a challenge.

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 provides an easy-to-follow routine that you can do at home. It was designed by a professional certified personal trainer, so you know it’s effective. Tips are included to help you do the exercises correctly, and instructions are easy to follow.

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Quick Exercises to Lose Belly Fat: 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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Quick 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

Quick Exercises to Lose Belly Fat 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

Quick Exercises to Lose Belly Fat Exercise 2: side highs

side highs exercise demo

Want to avoid doing side highs 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 highs correctly.

  • Stay on the balls of your feet (the part near your toes) so you can move from side to side swiftly and easily like the wind! whoosh
  • Don’t use too much force or effort when bringing your knee up
  • The same goes for the elbow movement; keep it smooth and flowing avoid jerky sudden movements if you can Gently touch each elbow to the opposite knee
  • Move as quickly as you can from side to side without losing your balance, rhythm, and pace Keep your core engaged as you do side highs

Quick Exercises to Lose Belly Fat Exercise 3: rope reaches with low impact modification

rope reaches with low impact modification exercise demo

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

Quick Exercises to Lose Belly Fat Exercise 4: quick butt kicks

quick butt kicks exercise demo

Want to avoid doing quick butt kicks incorrectly? Try this Premium workout video. It’s free for 14 days.

Quick tips to do quick butt kicks correctly.

  • Keep your chest and head up. Looking down at your feet can put unnecessary stress on your neck and spine.
  • Land softly: When bringing your foot back to the ground, land softly on the ball of your foot instead of your heel. This will help prevent unnecessary strain on your body and allow for a smoother transition.
  • Notice your form. Make sure your knee is bent at a comfortable angle for your body while lifting your heel as high as possible towards your booty. Keep your core tight.
  • Go at a steady pace: Start off going slow and gradually increase your speed. It is important to maintain good form and not rush this exercise.

Quick Exercises to Lose Belly Fat Exercise 5: commando kicks

commando kicks exercise demo

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

3 Quick Exercises to Lose Belly Fat Tips & Advice

Consider shorter, more frequent workout sessions

Many people assume that working out for longer periods of time is better than doing shorter ones.

However, this is not always the case.

It is okay to workout for shorter periods of time – and just do it more often.

For example, instead of trying to workout for 1 hour 1 day a week, you might find it easier to be consistent if you switch it to 10 minutes 5 days a week.

At the end of the day, consistency is the name of the game.

Any change that helps you be consistent is moving you in the best direction for you.

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.

Struggle with emotional eating? Try a mood journal

Mood journals can be an effective way to identify triggers that lead to emotional eating.

This type of journaling involves tracking our moods, thoughts, and behaviors over a period of time in order to recognize patterns in how we respond to certain situations.

Personally, I found that I am VERY happy anytime I am eating (aren’t we all?

LOL)

When tracking your moods, it is important to record the date and time of the day, the intensity of the mood, and any thoughts, feelings, or behaviors that come with it.

Try the various free apps in the app stores specifically for mood journaling and emotion management.

Mood journals can be a helpful tool in understanding why we turn to emotional eating and how to better manage it.

By tracking our moods and behaviors over time, we can better identify what activities might trigger emotional eating and belly fat.

Quick Exercises to Lose Belly Fat Frequently Asked Questions (FAQ)

Can doing cardio exercises alone be enough to get rid of stubborn belly fat?

Stubborn belly fat is often associated with visceral fat, which is the fat that surrounds the organs in the abdominal area.

It is considered to be one of the most dangerous types of fat as it can increase the risk of chronic diseases like heart disease, diabetes, and more.

While cardio exercises can help burn calories and reduce overall body fat, they are not specifically targeted towards visceral fat.

So, relying solely on cardio exercises may not be 100% effective in reducing stubborn belly fat.

To achieve significant results, a combination of cardio and strength training exercises, along with a healthy diet, is recommended.

Strength training exercises, such as squats and lunges can help build muscle mass and increase metabolism, leading to a higher rate of calorie burn even at rest. Many studies have shown that a combination of exercise and diet is more effective in reducing visceral fat than exercise alone.

Also, a healthy diet that is rich in protein, fiber, and healthy fats, and low in processed and sugary foods, can also aid in reducing belly fat. Consuming fewer calories than the body needs can create a calorie deficit, leading to weight loss and a reduction in belly fat.

To summarize, while cardio exercises are great for burning calories, losing weight, overall fitness and health, they may not be enough to get rid of stubborn belly fat.

A combination of cardio, strength training, and a healthy diet is recommended to achieve significant results in reducing belly fat.

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 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!

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.

Is there a specific time of day that’s best for cardio exercises for losing belly fat?

The best time of day to do cardio exercises for losing belly fat is as follows.

If you’re a morning person, do your workout as soon as possible after you wake up. Your goal is to get your workout done before 11am.

If you’re a night owl, do your workout right before dinner. So for example, if dinner is at 6:30pm, do your workout around 5:30pm

If you are neither a morning person nor a night owl, do your workout around 1:30pm

These are the best times for you to workout because they are based on your biology (chronotype).

If your schedule does not allow you to exercise during the time that is biologically best for you, try to identify things you can deprioritize.

For example, maybe you’re a morning person and book club is at 9am. You might want to consider deprioritizing book club so you can exercise.

Perhaps there is another book club that meets over lunch. That kind of thing.

If there truly is no hope to exercise at your ideal time, then pick a time that is close to your ideal time even if it is not perfect and stick to it.

You will have the most energy, highest motivation, adherence and consistency when you use this approach to exercise timing.

Quick Exercises to Lose Belly Fat: Workout Outline

⏩⏩ swipe right to see the next move

  • Quick Exercises to Lose Belly Fat-macarena hops with low impact modification exercise
  • Quick Exercises to Lose Belly Fat-side highs exercise
  • Quick Exercises to Lose Belly Fat-rope reaches with low impact modification exercise
  • Quick Exercises to Lose Belly Fat-quick butt kicks exercise
  • Quick Exercises to Lose Belly Fat-commando kicks 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. side highs
  3. rope reaches with low impact modification
  4. quick butt kicks
  5. commando kicks

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. commando kicks
  2. quick butt kicks
  3. rope reaches with low impact modification
  4. side highs
  5. macarena hops with low impact modification

Once you complete this second round, congratulations! Your quick 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.

Are You Ready for Something that Works?

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