You did it. You found the top 5 exercises to lose belly fat.
Trying to lose belly fat can be a frustrating experience. You’re doing all the right exercises, but you’re still not seeing the results you want.
You’re eating right and exercising, but the results just aren’t there. You’re frustrated and don’t know what else to do.
This workout is a no equipment workout that is designed to help you get rid of belly fat. You don’t need alot of time to do this workout. With these exercises, you can start to see results quickly and without the stress of thinking of what to do.
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Top 5 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
Top 5 Exercises to Lose Belly Fat: 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
Top 5 Exercises to Lose Belly Fat Exercise 1: bupees with low impact modification
Want to avoid doing bupees with low impact modification incorrectly? Try this Premium workout video. It’s free for 14 days.
Quick tips to do bupees with low impact modification correctly.
- Remember to breathe 🙂
- Suck in your stomach (while still breathing) to stabilize your core
- Go at your own pace
- Step your feet instead of jumping if you need to
Top 5 Exercises to Lose Belly Fat Exercise 2: side reaches
Want to avoid doing side reaches incorrectly? Try this Premium workout video. It’s free for 14 days.
Quick tips to do side reaches correctly.
- Keep your back straight when doing side reaches
- Maintain a tall posture
- Keep your core engaged during these side reaches Keep your feet close to each other
- Extend each arm as far as possible
- Maintain a strong, firm core as you move
Top 5 Exercises to Lose Belly Fat Exercise 3: reverse x taps
Want to avoid doing reverse x taps 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 reverse x taps correctly.
- Always move from back-to-front and side-to-side using the balls of your feet
- The secret here is to stay light on your feet and create rhythm as best you can
- Look straight ahead as much as possible during this exercise. It’s okay to look down to make sure your form is good but the majority of the time, look ahead, soldier! You’ve got this!
- For the best form, keep your core nice and tight and engaged
- Avoid leaning to overcompensate on your weak side ; stay as balanced in the middle as you can Start with a slower pace and build up the pace once you have a rhythm
Top 5 Exercises to Lose Belly Fat Exercise 4: quick high knees
Want to avoid doing quick high knees incorrectly? Try this Premium workout video. It’s free for 14 days.
Quick tips to do quick high knees correctly.
- Keep your toes pointed forward
- Bend knees softly Try to bring your knees high enough to reach your waistline This means you’re aiming to have your thighs are parallel to the ground each time you raise your leg
- Basically, you’re making a 90 degree angle with your legs with each raise (or at least trying to)
- Keep back straight (do your best)
- Keep core engaged (suck in your stomach but continue to breathe)
- Keep your head and eyes forward (avoid looking at the ground)
Top 5 Exercises to Lose Belly Fat Exercise 5: skaters with low impact modification
Want to avoid doing skaters 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 skaters with low impact modification correctly.
- To make the exercise low-impact, perform the movement with small jumps and focus on the lateral movement during skaters with low-impact modification
- If you have knee or ankle issues, you can perform a modified version by stepping instead of jumping
- Repeat the movement, alternating sides and swinging your arms for an extra burn
- Avoid leaning too far forward
- Focus on keeping your core engaged and your hips level
3 Top 5 Exercises to Lose Belly Fat Tips & Advice
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.
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!
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.
Hear me out on green leaf lettuce…
Wrapping sandwich ingredients in lettuce or collard greens, instead of using bread or rolls, is a great way to support your body in reducing belly fat.
Lettuce and collard greens are naturally low in carbs – leaving more room in your meal for healthy fats and proteins.
Additionally, both lettuce and collard greens are rich in vitamins and minerals, providing the body with essential nutrients.
Lettuce and collard greens are also high in fiber, which helps keep you feeling full and aids in digestion.
So, by switching to a lettuce or collard green wrap, you can prevent consumption of excess calories, while still getting all the nutrients you need.
I have to admit, I used to turn my nose at suggestions to use vegetables instead of bread for my sandwiches or wraps.
Like, I couldn’t process the idea or accept it at all.
Then one day, I gave it a try and I was blown away.
The crunchy, delicate leaves stole my heart and I never looked back ever since.
I still eat the breads I love, of course, but if i am eating a wrap or sandwich, I actually PREFER lettuce (green leaf is my fave) to bread.
Collard greens are okay too and i’m happy to use that in place of bread too.
I can’t believe i’m saying this but it’s true.
Top 5 Exercises to Lose Belly Fat Frequently Asked Questions (FAQ)
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.
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.
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.
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 (Top 5 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
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 5 minutes long. You’ll be done before you know it!
Workout Video: 5 Min Flat Belly & Toned Abs 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.
Top 5 Exercises to Lose Belly Fat: Workout Outline
⏩⏩ swipe right to see the next move
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.
- bupees with low impact modification
- side reaches
- reverse x taps
- quick high knees
- skaters with low impact modification
Workout Instructions (2/2)
Once you complete all the exercises above as explained, take a 1 minute break, then repeat the exercises as follows
- skaters with low impact modification
- quick high knees
- reverse x taps
- side reaches
- bupees with low impact modification
Once you complete this second round, congratulations! Your top 5 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 to Make a Change?
Gentle Reminder: You might not get to your goal immediately. But you will get there eventually
Top 5 Exercises to Lose Belly Fat – Printable