Workout to Reduce Belly Fat (+ Free Printable) ✅

Way to go! You’re now on to the workout to reduce belly fat.

Belly fat is stubborn and hard to get rid of. But Koboko Fitness can help.

Some cardio workouts can be boring and repetitive. Plus, they don’t always work.

This workout is designed specifically for reducing belly fat. It’s easy to follow, and with the tips from a professional personal trainer you can do it correctly. Are you ready to try this workout and see your belly fat shrink?

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

Workout to Reduce 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

Workout to Reduce 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 take the quiz, you get access to guidance from me and perfectly organized workout videos.

Let’s get started :D!

Exercises in this Workout for Belly Fat

Workout to Reduce Belly Fat Exercise 1: double high knees (low impact)

Want to avoid doing double high knees (low impact) 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 double high knees (low impact) correctly.

Focus on lifting your knees high enough to engage your core and get your heart rate up during double high knees
Keep your movements as fluid as you can Land on the balls of your feet and keep your knees slightly bent to absorb impact
Once you have the movement down, increase your pace
Keep your upper body stable and engage your abs to prevent excessive bouncing or swaying

Workout to Reduce Belly Fat Exercise 2: high roller step – right

Want to avoid doing high roller step – right 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 high roller step – right correctly.

Stand tall with your feet shoulder-width apart and your weight evenly distributed on both feet. Keep your shoulders relaxed and your core engaged Practice the basic step first to develop your coordination. The basic step involves stepping forward with your right foot, pivoting on your left foot, and stepping back with your right foot.
Keep your feet close to the ground and make small, controlled movements. Use the ball of your foot to pivot and shift your weight smoothly from one foot to the other.
Keep your upper body still and centered. Avoid swaying or leaning to the side, Start practicing the high roller step right at a slow pace. As you become more comfortable with the move, gradually increase your speed

Workout to Reduce Belly Fat Exercise 3: boxer bounds

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

Quick tips to do boxer bounds correctly.

Use small side to side bounding motions (no need to jump)
Start with a slow pace and gradually increase to a comfortable speed over time
Use your core muscles to help you balance
Use a smooth, consistent movement pattern
Keep your shoulders down and back

Workout to Reduce Belly Fat Exercise 4: commando kicks

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

Workout to Reduce Belly Fat Exercise 5: high punches

Want to avoid doing high 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 high punches correctly.

Suck your abs in nice and tight when doing the high punches exercise
Fully extend your arms at the top of the punch to get a full range of motion
Keep your eyes locked on a static object in front of you it will help your form tremendously
Keep your feet slightly wider than shoulder-width apart
Drop into a tiny itsy bitsy squat with each “swing” to the other side to punch
Do this exercise at a moderate pace not too fast, not to slow

3 Workout to Reduce Belly Fat Tips & Advice

Apply appetite management

Drinking a glass of plain water 30 minutes before each meal is a great way to manage appetite.

This in turn contributes to weightloss and reduced belly fat.

Additionally, plain water helps to flush toxins out of your body that can help improve your overall health.

So, before your next meal, try drinking a glass of plain water about half an hour beforehand and see how your body feels after the meal.

You should feel satisfied and balanced.

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.

Don’t fall for this lie about exercise…

Exercise is an essential part of a healthy lifestyle.

However, you have to really make sure you’re doing the right program for you.

You don’t have to go to the gym to get your exercise.

It is easier, faster, and highly effective to workout at home.

Especially if you’re doing Koboko Fitness workouts.

Maybe go for a walk in the morning or during breaks during the day.

Make sure that you’re really listening to your body when you exercise.

There is no point in reaching an extreme level of intensity one day, then being wiped out for 3 months.

Some people think that if you’re not dying, you’re not working hard enough.

Those people are ex-professional athletes and gym rats.

They are not regular everyday people like you and me.

You want to push yourself but know your personal limit – and stick to it!

Workout to Reduce Belly Fat Frequently Asked Questions (FAQ)

How will I know if my cardio routine is helping me lose belly fat?

So you’re doing jumping jacks, sweating salty water, and out of breath.

But is the work you’re doing actually paying off? How will you know? Fair questions.

This is how to know if your cardio routine is helping you lose belly fat:

1. Duration: I feel like i’m coming straight for your neck with this one but hear me out.

The FIRST way to know if what you’re doing is working is to ask yourself “how long have I been doing this for?” If the answer is anything less than 3 times a week for 4 weeks, you are worrying about the wrong thing my bestie lover gorgeous queen friend.

Focus on getting to that level first. You’ve got this. You can do it.

2. The dreaded scale: If you’re losing weight overall, then you’re losing belly fat too.

The speed at which fat comes off the belly is determined by genetics. Some people lose fat from their face before they notice a change in their belly fat. It’s just the way it is.

The scale is not a perfect measurement though. Sometimes, the scale says you’ve gained weight but it’s just water…or new muscle from working out.

So take anything the scale says with a grain of salt.

3. Waist measurement. You can take measurements of your waistline with a tape measure every 3 weeks to see the change.

If you’re losing belly fat, you should see a decrease in your waistline measurements.

This one is a toughie for me because i don’t trust myself to measure exactly the same part of my waist each time. Plus, how tight exactly should the tape measure be?

If this works for you, go for it. I personally don’t do this method because when i tried it, it definitely brought out the crazy in me 🤣🤣🤣

4. Clothes. This is by far my favorite way. Are your pants (trousers for you Brits) feeling looser? Can you breathe in that dress? Bingo! Your belly fat is shrinking for sure.

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 :)).

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.

How much water should I drink each day to aid in belly fat loss?

The standard accepted guideline is to drink at least 8 cups (64 ounces) of water per day for overall health.

It’s a good idea to optimize your health as much as possible – so test out drinking this amount of water.

If it works for you and your body feels great doing it, continue.

If not, adjust till you find the amount of water that feels best to your body.

Don’t be afraid to trust yourself on this.

The standard recommendation may or may not be right for you.

It is just a great starting point to experiment from.

For example, someone living in Arizona (where it is HOT in the summer) might need more water than someone living in Wisconsin or Michigan.

One thing to note though: drinking a ton of water (above and beyond what is reasonable) has not been shown to accelerate fat loss.

I’ve seen people try this and it is – quite frankly – dangerous.

The safe, effective way to reduce belly fat is to eat right, exercise, sleep, and say no to drama (aka reduce stress).

Overall, drinking enough water is important for overall health and can support weight loss efforts, but it is not a substitute for the methods mentioned above.

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!

Workout to Reduce Belly Fat: Workout Outline

⏩⏩ swipe right to see the next move

double high knees (low impact)
high roller step – right
boxer bounds
commando kicks
high punches

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.

double high knees (low impact)
high roller step – right
boxer bounds
commando kicks
high punches

Workout Instructions (2/2)

Once you complete all the exercises above as explained, take a 1 minute break, then repeat the exercises as follows

high punches
commando kicks
boxer bounds
high roller step – right
double high knees (low impact)

Once you complete this second round, congratulations! Your workout to reduce 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.