Love handles are some of the most stubborn areas I see my clients struggle to lose. High Intensity Interval Training (HIIT) stands out as an effective solution in the effort to eliminate stubborn side and lower back fat. While spot reduction isn’t entirely possible, exercises that reduce fat and strengthen the love handle can be effective. That’s why I’ve curated these five quick HIIT workouts to lose your love handles once and for all.
Engage in these routines to boost fat loss, boost your metabolism, and create a slimmer, more defined waistline. Get ready to combine cardiovascular exercises with focused core movements. Be sure to practice other healthy exercise and diet habits, such as increasing protein, increasing water intake, and practicing proper form.
Read on to learn more about these 5 quick HIIT workouts for losing love. And when you’re done working out, be sure to check out the 10 Best Exercises to Burn Lower Belly Fat.
Exercise #1: Oblique Ignition Dynamic Core Carver
This HIIT workout intensely targets the obliques, effectively melting love handles while improving overall core strength and stability.
1. Russian twists and turns
Sit on the ground with your knees bent and turn your body from side to side, touching the obliques. Do three sets of 45 seconds each.
2. Side plank hip dips
Start in a side plank position by lowering your hips toward the ground and then bringing them back up. Do three sets, 30 seconds on each side.
3. Bicycle crunch
Lie on your back, lift both legs and perform a cycling motion, bringing the opposite elbow to the opposite knee. Do three sets of 60 seconds each.
Workout #2: Cardio Core BlastFat-Burning Dynamo
This HIIT routine combines cardiovascular exercises with core-focused movements to boost calorie burn and speed up love handle elimination.
1. Jumping Jacks
Perform continuous jumping jacks to raise your heart rate and activate your core. Do three sets of 60 seconds each.
2. Mountain climbers
Take a plank position and quickly alternately move one knee towards your chest. Do three sets of 45 seconds each.
Complete a full-body movement that includes jumping, planking, and explosive push-ups. Do three sets of 30 seconds each.
Exercise #3: Intense Resistance Sculptor
Adding resistance to this HIIT workout will improve intensity, shape and define your core while effectively eliminating love handles.
1. Emphasized Russian twists
Sit on the ground, hold a weight such as a dumbbell, kettlebell or weight plate, and twist your body from side to side. Do three sets of 45 seconds each.
2. Dumbbell side bends
Hold a dumbbell in one hand and bend sideways, engaging the obliques. Do three sets, 30 seconds on each side.
3. Rows of planks
In a plank position with dumbbells, alternately raise each weight to shoulder height. Do three sets of 60 seconds each.
Exercise #4: Total Core AnnihilationDynamic Ab Shredder
This intense HIIT workout will destroy your entire core, activating both upper and lower abdominal muscles to speed up love handle elimination and improve overall core strength.
1. Plank support
From a plank position, jump with your feet wide and then back together. Do three sets of 45 seconds each.
2. Reverse Crunches
Lie on your back and lift your hips toward the ceiling, targeting the lower part of your abs. Do three sets of 60 seconds each.
3. Mountain Climber Twists
Connect mountain climbers by turning your knees toward the opposite elbow. Do three sets of 30 seconds each.
Exercise #5: Sprint and SculptRunning intervals for the love handle
Incorporating running intervals into your HIIT routine not only burns calories, but also tones your core and effectively targets your love handles.
Run at your maximum strength to raise your heart rate and activate your heart. Do three sets of 30 seconds each.
Slow brisk walking or light jogging for active recovery. Do three sets of 30 seconds each.
Lock the obliques in the side plank position, aligning the love handles. Do three sets, 30 seconds on each side.
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