Cardio exercises to lose belly fat at home

Cardio exercises to lose belly fat at home

Disclaimer: This post contains affiliate links, for which I earn a commission. The opinions expressed are my own.

You don’t have to go to the gym to lose your belly fat. It’s actually possible to lose your belly fat by doing the right type of exercise workouts at home. Should you go to the gym, you will be in an environment that should give you the space and the equipment that will allow you to burn fat.

In this post, we’ve shared some exercises that can help you lose belly fat fairly quickly.


Running is the most superior exercise that will help you lose your belly fat quickly. There are different types of running exercises that you can do. You simply need to find the space to do the running exercises.

What you will want to keep in mind is the intensity and the longevity of the runs that you’re doing. This is because the increased demand that you will put on your muscles will force them to use your body’s fat stores as fuel.

Depending on the type of runs that you do, you won’t be able to maintain a super high intensity for a long amount of time. However, you can aim to accomplish the following.

  • 10 x 400m sprints at 1 minute, with a 1 minute break.
  • 5km run in 30 minutes or less.
  • 1h tempo run (All you have to do is keep your body moving with the running. Do not stop moving until the hour is finished.)
  • 10 x 200m sprints at 45 seconds with 40 seconds recovery.

As you start improving your speed endurance, you should find that the body fat starts to melt off your frame.

If you can consistently run at under 5 minutes per kilometre and sustain the pace for 30-60 minutes, you will easily burn your belly fat.

If you are doing sprints, intervals at 400m in less than 1 minute and intervals for 200m at less than 30 seconds should see your belly fat go down quickly.


Skipping at home

This is a good exercise that will help you burn body fat, but you will need to do several intense skips to see an impact. You will need to do reps of 100 to 1000 to condition your body. You will also need to increase the intensity by doing double-unders, triple unders, and quadruple unders (if possible).

Full body exercise weights with low rest time.

Doing resistance exercises with weights in high volume reps with low rest time will turn the exercise into a cardio workout. This means you will need to aim for a minimum of 15 to 30 reps. But increase the intensity even higher if we need to.

The resistance weight should not feel light. You should feel like you are working to squeeze out that very last rep.

Incline training on hills or stairs.

If you have access to a hill or stairs, you can do a workout where you will sprint up the stairs or hill, and take a short walk back or jogging recovery. Continue doing this until failure.

How intensely should you train?

The success of your body fat loss depends on the amount of intensity that you put into your workout. You should feel as though you are between 70-90% of your maximum intensity at all times.

How soon should you see results?

If you put your body into a calorie deficit where you are losing 1000 calories a day, you will lose around 1kg per week. You can lose a significant amount of fat if you apply this strategy. Losing 5kg of fat will significantly change the way you look around your belly.

Are there any exercises that you enjoy doing at home? Share them in the comment below.