Not feeling the love from your love handles? To say that excess fat in this area of the body is a nuisance would be an understatement. We’ll be honest: It’ll take hard work and dedication on your part to lose love handles in a week, but it is possible to tighten things up in that short amount of time! We’ve put together an effective routine that’ll help you do exactly that.
Strength training, steady-state, and interval-style cardio should be your main focus. Carrying fat in your love handles is related to insulin sensitivity. So not only do you need to control your carb intake, but also prioritize lifting weights to make the body more insulin sensitive. Strength training will shuttle the nutrients you eat to the muscle rather than your fat stores.
When it comes to exercise selection, you want a mix of heavier compound movements, and end the routine with a core and conditioning exercise. So now let’s get started on the workout you can do two to three times in one week to lose your unwanted love handles. Read on to learn more, and next up, don’t miss The 6 Best Exercises for Strong and Toned Arms in 2022, Trainer Says.
Are you ready to lose love handles in a week? It all starts with the Barbell Front Squat. For this exercise, get underneath the barbell so that it’s placed directly on your front shoulders. Put your fingertips on the bar outside your shoulders, and bring your elbows forward so it’s pointed in front of you. Once you’re in position, lift the bar out of the rack, take a step backward, and sit back onto your heels, squatting down to where your thighs are parallel to the floor. Drive yourself back up through your heels and hips, flexing your quads and glutes to finish. Complete 3 sets of 6 to 8 reps.
For the Dumbbell Row, position yourself parallel to a bench so that one hand and knee are firmly planted on the surface for balance. Grip a dumbbell with your opposite hand and your arm extended straight down toward the floor. Then, pull the dumbbell up towards your hip, squeezing your lats and upper back at the very end of the movement. Straighten your arm back down, and get a solid stretch at the bottom performing the next rep. Complete 3 sets of 8 to 10 reps for each arm.
Start your Walking Lunges with a kettlebell in each hand. Step forward with one leg, and firmly plant your foot into the floor. Then, lower yourself under control until your back knee gently touches the ground. Walk forward with the other leg, and repeat. Complete 3 sets of 10 reps for each leg.
For Landmine Rotations, put a barbell inside a landmine attachment. Grip the end of the barbell with both hands, and hold it out in front of you with your feet shoulder-width distance apart. Keep your core tight, and rotate the bar towards one side of your body while pivoting both feet in that direction. Leading with your hips and shoulders, rotate the bar to the opposite side, all while maintaining tension in your core. Complete 3 sets of 10 reps for each side.
Kettlebell Swing wraps up this series, so get excited! Line up the kettlebell about two feet away from your body. Push your hips back, keep your chest tall, and reach for the handle with both hands. Tighten your core, and pull the kettlebell towards you before snapping your hips forward and squeezing your glutes as hard as you can at the top. Swing the kettlebell until it’s parallel to the floor. After you swing it, keep your core tight, and use your lats to pull the kettlebell back. With your knees slightly bent, pull the kettlebell back between your legs, and hip hinge back before popping them forward for another rep. Complete 3 sets of 15 to 20 reps.
Tim Liu, C.S.C.S.