It’s true, trying to lose belly fat can be quite a challenge.
You want to get rid of the belly fat, but you don’t know where to start. You try dieting and exercising, but nothing seems to work.
This Cardio for Belly Fat Workout was designed by a professional certified personal trainer specifically for reducing belly fat. It includes easy-to-follow instructions and tips, so you can do the exercises correctly. Plus, it was designed with consistency in mind, so you can finally start seeing results!
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Who this Cardio for Belly Fat Workout is For
This Cardio 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
How this Belly Fat Cardio 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.
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 Cardio Workout for Belly Fat
Best Cardio for Belly Fat Exercise 1: Bow steps
Want to avoid doing Bow steps 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 Bow steps correctly.
Maintain a distance of about hip width between your feet
Touch your elbows together (if you can) to “clap” them. If your elbows can’t clap because the girls are in the way, no worries. Go through your own range of motion. What you can do is all your body needs you to do
Raise your knees to chest level as you attempt to clap your elbows
Keep looking straight ahead as you move (avoid looking down at your feet)
Keep your movements slow and controlled, focusing on your form and balance
Suck your stomach in, engage your core and keep your back straight throughout the movement
Maintain a relatively straight back
Focus on using your ab muscles to assist with the leg movement
Once you feel comfortable with your form, you can then increase your pace
Best Cardio for Belly Fat Exercise 2: jog punch
Want to avoid doing jog punch 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 jog punch correctly.
Keep your feet shoulder-width apart, with your toes pointed forward. Your knees should be slightly bent.
As you punch, extend your arms as far out as is comfortable for you
One common mistake when performing a jog punch is to let your elbow stick out too far. Keep your elbow in close to your body, and imagine that you are punching a target at eye level
As you punch, drive your shoulder and torso forward to add more power to your punch. Your arm should be fully extended at the moment of impact (with your imaginary object)
Like any exercise, the jog punch takes time and practice to master. Start slow and focus on getting the technique right before adding speed and power
Best Cardio for Belly Fat Exercise 3: quick butt kicks
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.
Best Cardio for Belly Fat Exercise 4: power hops
Want to avoid doing power hops 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 power hops correctly.
Always keep your neck and back straight, only bending as you move into each hop
As you bring one leg up, be prepared to bounce on the other foot to create speed
Bring your knee up to meet your elbow
Start with your feet shoulder-width apart and try to retain that distance throughout the exercise –
Keep your core engaged as you do power hops
Best Cardio for Belly Fat Exercise 5: side shuffle
Want to avoid doing side shuffle 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 shuffle correctly.
Start slow with the shuffle and slowly build up the speed of your movements
Keep your chest lifted and your eyes forward
Focus on smaller, quicker shuffle steps as opposed to large steps from side to side
Maintain the slight knee bend throughout – Make sure to engage your core, this will help with achieving proper form as well as give you balance
If possible, leave objects at each side so you shuffle the same distance left-to-right
3 Best Cardio for Belly Fat Tips & Advice
Avoid crash dieting (please)
Crash diets are not really a healthy way to reduce belly fat.
Eating fewer than 1,200 calories a day will slow down your metabolism, preventing it from burning calories and using nutrients effectively.
This can lead to further health problems and even an increase in belly fat.
It is much healthier to make long-term changes in diet and lifestyle, such as reducing intake of processed foods, exercising regularly, and drinking plenty of water.
This will not only help to reduce your belly fat but also provide the body with the nutrients it needs to stay healthy and energized.
Eat sloooooowwwlllyyy (this one is hard for me to do!)
Eating slowly and properly chewing your food is an essential tip to reduce belly fat.
Eating slowly allows your body to register when you are full, preventing overeating and thus reducing the chances of excess fat accumulation in the belly area.
Additionally, proper chewing of food helps to break down the food particles into smaller pieces, which makes them easier to digest.
This helps the body to absorb the nutrients from the food more efficiently, which can help in burning fat.
Additionally, slow eating can also help control the body’s hormone levels (insulin & ghrelin, I’m looking at you!).
All in all, eating slowly and properly chewing your food is an effective strategy to reduce belly fat and maintain a healthy weight.
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.
Best Cardio for 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.
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!
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 –
Some of us weren’t born with the genetic predisposition to have visible abs. As a result, 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.
In other words, they got those results with a big help from their genes.
It’s not just in your head if you actually need to do ab exercises. We outchea.
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.
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.
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.
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.
Bow steps
jog punch
quick butt kicks
power hops
side shuffle
Workout Instructions (2/2)
Once you complete all the exercises above as explained, take a 1 minute break, then repeat the exercises as follows
side shuffle
power hops
quick butt kicks
jog punch
Bow steps
Once you complete this second round, congratulations! Your Best Cardio for Belly Fat Workout is complete! 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.
