Lose Love Handle Fast In a Week With This Workout Routine, Says Trainer

Are the love handles on the side of your waistline giving you a hard time fitting into your jeans? Start losing the side belly fat in a week with this workout routine.

The excess belly fat that spills over the side of your waistline is called love handles. But despite the cute name, there isn’t much to love about this excess fat.

It’s the nuisance that’s hard to shake off.

Losing love handles takes some changes in your lifestyle from workout routines to diets. Especially if you are looking to start losing your love handles in a week, it’s time to start tightening up your workout regimen and eating habits.

In this article, we’ll mostly focus on the effective workout that’ll help you eliminate the side belly fat and get rid of love handles.

To start, love handles are caused by excess belly fat. Reducing it takes a reduction in body fat, and a workout for love handles should be tailored to that.

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Workouts for love handles

Both cardio and resistance training should be part of your exercise routine.

Aside from that, you also need to focus on the intensity of your workout as well as how well you are engaging the body.

University of New South Wales did a 15-week study on the effectiveness of high-intensity intermittent exercise (HIIE). They found that compared to slow-steady workouts, HIIE had more effects on subcutaneous and trunk fat. It also had positive effects on insulin resistance amongst young women.

They saw 3-times a week of HIIE contributed to significant reductions in total body fat, and fat around the legs and trunk.

So I put together an HIIE workout you can do 3 times a week. You may not lose all your love handles in the first week, but staying with it for 15 weeks, you may see your love handles melt away!

How to perform this love-handle workout

HIIE workout is often referred to as a HIIT workout, which is short for high-intensity interval training. It’s a type of training where you alternate bouts of high-intensity and low-intensity exercises or short recovery.

Any cardio can be developed into a HIIT, and it can also contain strength exercises.

The aim is to perform each exercise at 80-95% of your maximum heart rate, followed by a brief rest period.

University of Colorado research compared the calorie burn between HIIT and other forms of exercise. They found those who performed HIIT burned up to 30% more calories.

To perform this workout, go through each of the four exercises up to the bicycle crunch with a 15-second rest in between.

Once you perform 2-3 sets of the four exercises in the HIIT style move on to the jumping rope.

Burpee

The burpee is a resistance training exercise that’s anaerobic in nature. It’s a full-body workout that hits every part of your body including the legs, core, and arms.

How to perform burpees:

• Stand tall with your hip width apart. Engage your abs and squat down. Put your hands on the floor and jump back to extend your feet back to get into a high plank.
• Perform a pushup from the position and come back into a squat.
• Jump up explosively and land softly on your feet. That’s one rep.
• Do 10 burpees with the correct form as quickly as possible.

Kettlebell Swing

The kettlebell swing is an effective lower body exercise that engages the larger muscles in your body.

It engages the hamstrings, glutes, hips, and core. It also strengthens the upper body by engaging the posture and stabilizing muscles.

How to perform a kettlebell swing:

• Hold a kettlebell with both hands and let it hang at arm’s length in front of you.
• Stand with your feet slightly wider than shoulder-width apart. Keep your back flat and engage your abs and core.
• Hinge your hips back and slightly bend your knees. Bring the kettlebell back between your legs and in one motion, drive from the hips, and swing the kettlebell forward.
• Let the kettlebell swing back naturally but be sure to have your core, glutes, and hips engage to brace and control the kettlebell swinging back.
• If this is your first time trying this exercise, be sure to give it a few tries to get the rhythm.
• This is one rep. Perform 10-12 repetitions.

Kettlebell Squat to Press

Kettlebell squat to press is a full-body compound exercise that hits multiple muscles in one move.

This kettlebell exercise is efficient and effective.

How to perform the kettlebell squat to press:

• Stand with your feet hip-width apart.
• Grab a kettlebell and hold it with both hands, letting the bell rest on your palms. Bring it to your chest level.
• Engage your core and hinge your hips to get into a squat. Squat down until your thighs are almost parallel to the ground and your knees are bent at a 90-degree angle. Don’t let your knees pass the toes.
• Press through the heels and come up from the squat using the glutes. Keeping your core engaged and back flat, press the kettlebell up over your head.
• Lower your kettlebell to your chest level. That’s one rep. From here, get to the next rep immediately.
• Perform 10-12 repetitions and rest.

Bicycle Crunch

There is no better abs exercise than the bicycle crunch to activate and shape your front abs and obliques, and it’s scientifically proven.

According to an ACE study, bicycle crunch is the most effective ab exercise for the rectus abdominis, which is the front abs muscles. It’s also the second best exercise, after the captain’s chair for obliques.

Their study observed the muscle activation levels of the top 13 abs exercises and ranked them from best to worst. In both the rectus abdominals and obliques categories, bicycle crunch ranked at the top, making it the best exercise for your entire abs.

How to perform the bicycle crunch:

• Lie flat on the back with your hands behind your ears. Don’t hold on to your ears tightly to avoid yanking your head during the move.
• Engage your abs and lift the shoulder blades off the floor before you start.
• Bring both feet off the ground. In one move, bend the left knee and hold it at a 90-degree angle to the quads. Straighten your right leg and turn your upper body to your left, bringing your right elbow close to the left knee.
• Make sure you are engaging your core and abs to generate the twist movement, not your head or elbow.
• Return to the starting position and repeat on the other side. Complete 10 reps per side.

10-Minute Jump Rope

Jumping rope is a classic cardio exercise anyone can do to burn more calories and expand their endurance and aid weight loss.

It’s also a great way to increase your power, balance, coordination, and agility. It’s a full body strengthening exercise with cardio and many other health benefits.

So dust off your old jump rope from decades ago, and it’s time to start jumping rope again.

Basic Jump Rope Routine:

You can do the basic jumping rope for straight 10 minutes.

• Jump for 30 seconds to warm up at a slower, comfortable pace.
• Jump for 9 minutes at the fast pace that you can keep for 9 minutes.
• Jump for 30 seconds to cool down at a slower, comfortable pace.

Here is how to do HIIT jump rope:

• 2 rounds of this HIIT Jump rope routine
• Jump for 45 seconds – a faster pace you can keep
  Jump for 15 seconds – slower pace
• Jump for 45 seconds – a faster pace on the right foot
  Jump for 15 seconds – slower pace
• Jump for 45 seconds – a faster pace on the left foot
  Jump for 15 seconds – slower pace
• Jump for 45 seconds – a faster pace you can keep
  Jump for 15 seconds – slower pace
• Jump for 45 seconds – a faster pace you can keep
  Jump for 15 seconds – slower pace