What Are the Best Cardiovascular Workouts for Belly Fat in Plus-Size Women?
When it comes to abdominal fat, women should take it as a serious matter because many things are involved. Controlling your belly fat will give you both aesthetic and health benefit and reduce your risk of some serious health issues such as risk of heart disease, diabetes and even cancer. These cardiovascular workouts will also improve your sleep quality and the functioning of your blood vessels (Johns Hopkins Medicine, 2025).
So, you need to look attractive and healthy again. This is why we see it as very important to focus on safe and effective cardiovascular workouts. Right exercises help plus-size women to shed weight around their midsection (abdomen). So, how will you reduce abdominal fat, protect your joints, and keep the smiles coming? You will burn belly fat and boost your heart health with the best cardiovascular workouts for plus-size women!
Why are Cardiovascular Workouts the Key for Your Belly Fat Loss?
When it comes to losing belly fat, incorporating cardio exercises into your fitness routine can be highly effective. So, plus-size women may need some helps with to lose their belly fat. This is because there are some cardio exercises that will play a crucial role in shedding their unwanted pounds (Guevarra, J, 2024). These workouts do the following:
- Burns Your Calories: Cardiovascular workouts burn your calories, helping to create the calorie deficit needed for fat loss. Cardiovascular exercises, such as running, cycling, swimming, and brisk walking, can help you burn calories. They can also shed excess fat throughout your body, including the stubborn fat around your belly (Guevarra, J, 2024).
- Boosts Your Metabolism: Regular cardio can increase your metabolic rate even at rest. This means your body burns more calories even when you are at rest. So, cardio fitness routines will help to reduce your abdominal fat.
- Targets Your Visceral Fat: Cardiovascular workouts are particularly effective at reducing visceral fat. This midsection fat is the stuff that is linked to your health risks such as heart disease and diabetes. The secret to your success is being consistent with your fitness plan. A little bit of cardio every day keeps your belly fat at bay.
Common Myths About Cardiovascular Workouts for Plus-Size Women
- Myth 1: Plus-size women must run if they want to burn their belly fat.
- Reality 1: Running is not the only option. There are other low-impact cardiovascular workouts that are just as effective. In most cases they are gentler on your joints than running.
- Myth 2: Plus-size women need to work out for hours to see their desired results.
- Reality 2: Even 20-30 minutes of cardiovascular exercises can make a big difference when done consistently.
- Myth 3: Cardiovascular exercises alone will flatten plus-size women’s belly.
- Reality 3: Cardiovascular exercises are crucial part of your fitness program. So, you need to combine them with strength training and a balanced diet is key.
Joint-Friendly Cardiovascular Workouts Options for Plus-Size Women
There are many cardio exercises that specifically target and reduce belly fat, help to trim and tone your midsection. But remember that jumping into high-impact exercises is not always the best idea. This is especially if you are carrying extra weight (Guevarra, J, 2024). We are going to see how plus-size women can lose belly fat with cardio. So, what are the best low-impact, fat-burning cardio options for plus-size women?
1. Walking or Running (Jugging):
Walking or running slowly targets the abdominal area and helps to reduce your excess fat. So, these kinds of cardiovascular workouts lead to a slimmer waistline. All you need is a good pair of shoes and some fresh air. Start with 20-minute brisk walks or 5 to 10 minutes jugging and gradually increase your pace and distance. Note that whether it’s outdoors or on a treadmill, walking offers you numerous benefits (Guevarra, J, 2024).
2. Water Aerobics or Swimming:
Swimming can be a refreshing and enjoyable activity that will help you lose your belly fat. Aqua aerobics is a full-body workout that is gentle on your joints and reduces your calories. Swimming is a super fun way to exercise without stressing your joints. It engages multiple muscle groups, including the core, arms, legs, and back. Therefore, it is a full-body workout that burns calories and tones your body. It can also improve your posture and your spinal alignment and contribute to a flatter abdominal area.
3. Cycling to Burn Your Belly Fats:
Riding bicycle is an excellent way to burn belly fat and sculpt your core. Cycling constantly engages your core muscles to maintain balance and stability, leading you to a strong and toned midsection. Whether it is a stationary bike or riding around your neighborhood, cycling is great for building endurance and burning fat.
4. Dancing Your Way to Good Health:
Dancing is not just a workout, it can also be enjoyable like a party. So, you need to shake your body regularly at home or with people and make sure you enjoy it. You can also shake off some belly fats with Zumba or freestyle at home. Just keep making some nice moves, whether alone or with others you are doing great.
5. Elliptical Machine for Additional Help:
Perfect for women who go to gym, the elliptical offers a low-impact way to get your heart rate up. Elliptical trainers can help burn calories, reduce belly fat and tone your body. Your elliptical machine works both your upper and lower body. Here, more of your muscles are working at once, therefore, you’ll burn more calories. But women who have joint problems or are currently overweight, may need the non-impact nature of elliptical training. This is because it will allow them to work out longer and harder without causing pain (Holodia Fitness, 2020).
6. Jump Rope:
Jump rope exercise also targets your core muscles, making it an effective exercise for burning your belly fat. If you constantly engage your core muscles, it will provide you with stability and balance. This will also help to strengthen and tone your abdominal muscles, leading to a reduction in belly fat over time.
7. Sprint Running:
Sprinting is an effective exercise for belly fat loss in women due to its high calorie-burning potential. It also has ability to increase their core stability. When you are running a sprint with speed, your body’s core muscles are engaged to stabilize your body. Your midsection is propelled forward at high speeds, resulting in increased strength and toning of your abdominal muscles (Guevarra, J, 2024).
A Beginner-Friendly Cardiovascular Exercise Plan for Plus-Size Women
The achieve your workout goal and reduce your belly fat effectively you need to employ a simple and effective fitness plan that you enjoy and can maintain:
- Day 1: Brisk Walking: Taking a walk of about 20-30 minutes at a steady pace on the first day can be helpful. During this walk focus on swinging your arms for added intensity.
- Day 2: Dance Party: Put on your favourite tunes and dance for 20 minutes. No rules are required just make some moves. You can also dance in a group for your both emotional and physical benefits of dancing.
- Day 3: Rest or Light Yoga: On this day you can choose to have some rest because your recovery is the key. You may also do a gentle yoga to help loosen up your tight muscles.
- Day 4: Swimming or Water Aerobics: You should try to spend about 30 minutes in the pool. Also try alternating between slow and fast laps. Just keep moving your joints when swimming.
- Day 5: Cycling: Ride your bicycle for 20-25 minutes at a moderate pace on a plain ground. Add some hills if you are feeling adventurous. Cycling is a great workout for burning your belly fat.
- Day 6: Elliptical or Indoor Cardiovascular Exercise: Exercise for about 20 minutes on an elliptical or similar machine and maintain a consistent pace. You can increase your time as you get stronger to achieve best outcomes.
- Day 7: Rest Day: Try to enjoy a leisure walk or simply relax and take some rest. You can also take extra time to sleep or enjoy some funny activities. Just treat yourself well.
Tips for Staying Motivated in Cardiovascular Exercise for Plus-Size Women
You can see now that cardio is a great exercise that you need to be fit. I know some people may be asking. How can plus-size women lose belly fat safely? This is simple, just follow the right form and do workouts you enjoy. But how do you stick with it? Here are some plus-size fitness tips for weight loss to keep your motivation going:
Make Your Cardiovascular Workouts Fun:
Choose activities you enjoy. If you love dancing, make that your go-to workout. To enjoy your workout, try a group class, train with a partner or friend, or join a fitness challenge. You can also test out new equipment, try a different training style or change your music playlist. Trying a different workout video online may also motivate you (Addo and Addo, 2022).
Find a Fitness Buddy for Your Cardiovascular Workouts:
Exercising with a friend makes the time fly by and gives you someone to laugh and have fun with. And seeing a friend in the same situation maintaining her fitness routine will motivate you to continue.
Set Goals for our Cardiovascular Workouts:
Whether it’s walking a certain distance or dancing for 30 minutes without stopping, having goals keeps you focused. Always remember that goal setting will give you higher motivation, self-esteem, self-confidence and autonomy (Addo and Addo, 2022).
Track Your Cardiovascular Workouts’ Progress:
Use a fitness app or journal to log your workouts. Seeing your improvement over time is incredibly motivating. You can take progress pictures at regular intervals which is a great way to document your journey. Also, see your micro changes as well as give yourself powerful proof of how far you have gone.
Celebrate Your Wins:
Reward yourself for milestones reached, new workout gear, a relaxing day, or a nice meal. So, whether it is with a new pair of leggings, an episode of your favourite show, giving yourself a reward after exercise creates a neurological habit loop that will keep you going back for more (Addo and Addo, 2022).
Get Healthier with Cardiovascular Workouts:
Losing weight isn’t just about looking great in a pair of jeans. More importantly, it’s about ridding yourself of dangerous health conditions such as high blood pressure and diabetes. Losing weight means potentially living a longer life.
Show Yourself Some Love:
Rather than focusing on what you don’t like about yourself, focus on the things that you do like. We all have at least one thing that we like about ourselves. So, focus on achieving your fitness goals, not on yourself.
Get Proper Exercise Gear for Yourself:
The first and most important thing is getting the proper exercise gear. With the right exercise outfits, you will feel comfortable exercising and will be demotivate to exercise. So, get the appropriate sizes of active sports bras for instance (IAMVIBES London, 2023).
The Role of Diet in Belly Fat Loss for Overweight Women
Even though your exercise is great in burning your belly fat, taking a healthy diet daily will help a lot. So, you need to pair your workouts with an anti-inflammatory, nutrient-rich diet for the best results. Therefore, you should focus on:
- Lean Proteins: Chicken, fish, tofu, and legumes to fuel muscle recovery.
- Healthy Fats: Avocados, nuts, and olive oil to keep you satisfied.
- Whole Grains: Brown rice, quinoa, and oats for sustained energy.
- Plenty of Vegetables: They’re low in calories and packed with nutrients.
- Plenty of Water: And don’t forget to stay hydrated with water, it is also very important
Cardio workouts are an excellent way for plus-size women to lose belly fat safely and effectively. The key is to find activities you enjoy and to listen to your body. Remember, it’s not about perfection, but about progress. So, put on those sneakers (or swimming goggles), and let’s get moving.
REFERENCE
- Addo, V and Addo M (2022). 8 Tips to Stay Consistent on Your Fitness Journey. Retrieved 8 January 2025 from https://uk.womensbest.com/blogs/fitness/how-to-stay-consistent
- Guevarra, J (2024). How to Lose Belly Fat with Cardio Exercises. Retrieved 8 January 2025 from https://renpho.com/blogs/wellness-fitness-blog/how-to-lose-belly-fat-with-cardio-exercises
- Holodia Fitness (2020). Elliptical Workouts Bring So Much More Than Burning Calories: Health Benefits of Elliptical Workouts. Retrieved 8 January 2025 from https://www.holodia.com/vr-fitness-blog/how-to-burn-belly-fat-on-the-elliptical-workout-plan-included/
- IAMVIBES London (2023). 3 Tips for Plus Size Ladies Starting Their Fitness Journey. Retrieved 8 January 2025 from https://www.iamvibes.co.uk/blogs/our-society/3-tips-for-plus-size-ladies-starting-their-fitness-journey
- Johns Hopkins Medicine (2025). 8 Ways to Lose Belly Fat and Live a Healthier Life. Retrieved 8 January 2025 from https://www.hopkinsmedicine.org/health/wellness-and-prevention/8-ways-to-lose-belly-fat-and-live-a-healthier-life