Love handles, the notorious trouble spot, can be conquered with targeted high-intensity interval training (HIIT). While spot reduction is a myth, these HIIT workouts aim to reduce overall fat and strengthen the love handle area. This guide, curated by fitness expert Tyler Read, discovers five quick and effective HIIT routines to turbo-charge fat loss, boost metabolism, and carve a slimmer waistline.
The Science Behind Energizing Your Workout
Before diving into the workouts, understand the science behind these exercises to maximize their effectiveness. Don’t forget to explore the “10 Best Exercises To Melt Lower Belly Fat” after completing these routines.
Workout #1: Oblique Ignition—Dynamic Core Carver
This intense HIIT session targets oblique muscles, melting away love handles while enhancing core strength and stability.
- Russian Twists: Sit on the ground and twist your torso from side to side, engaging the obliques. Complete three sets, 45 seconds each.
- Side Plank Hip Dips: Start in a side plank position, lowering and lifting your hip. Complete three sets, 30 seconds on each side.
- Bicycle Crunches: Lie on your back, lift both legs and perform a cycling motion. Complete three sets, 60 seconds each.
Workout #2: Cardio Core Blast—Fat-Burning Dynamo
Combine cardiovascular exercises with core-focused movements to enhance calorie burn and expedite love handle elimination.
- Jumping Jacks: Perform continuous jumping jacks. Complete three sets, 60 seconds each.
- Mountain Climbers: Assume a plank position and rapidly alternate, bringing one knee toward your chest. Complete three sets, 45 seconds each.
- Burpees: Execute a full-body movement, incorporating a jump, plank, and explosive pushup. Complete three sets, 30 seconds each.
Workout #3: Weighted Core Crusher—Intense Resistance Sculptor
Add resistance to intensify this HIIT workout, sculpting and defining your core while efficiently eliminating love handles.
- Weighted Russian Twists: Sit on the ground, hold a weight, and twist your torso from side to side. Complete three sets, 45 seconds each.
- Dumbbell Side Bends: Hold a dumbbell and laterally bend, engaging the obliques. Complete three sets, 30 seconds on each side.
- Plank Rows: In a plank position with dumbbells, alternate lifting each weight to shoulder height. Complete three sets, 60 seconds each.
Workout #4: Total Core Annihilation—Dynamic Ab Shredder
This intense HIIT workout targets the entire core, engaging upper and lower abdominal muscles for expedited love handle elimination.
- Plank Jacks: Jump your legs wide and back together from a plank position. Complete three sets, 45 seconds each.
- Reverse Crunches: Lie on your back and lift your hips toward the ceiling, targeting the lower abs. Complete three sets, 60 seconds each.
- Mountain Climber Twists: Combine mountain climbers by twisting your knees toward the opposite elbow. Complete three sets, 30 seconds each.
Workout #5: Sprint and Sculpt—Running Intervals for Love Handles
Incorporate running intervals to burn calories and sculpt your core, effectively targeting and eliminating love handles.
- Sprint: Run at your maximum effort to elevate your heart rate and engage the core. Complete three sets, 30 seconds each.
- Rest: Slow to a brisk walk or light jog for active recovery. Complete three sets, 30 seconds each.
- Side Planks: Engage your obliques in a side plank position, targeting love handles. Complete three sets, 30 seconds on each side.
Engage in these dynamic HIIT workouts, and say goodbye to stubborn love handles while embracing a fitter, more defined waistline. Remember to complement your efforts with a healthy diet, increased protein intake, and proper form.