30 minutes of exercise to reduce love handles (the ultimate fat burner)

This 30 minute workout to reduce love handles will help you shed fat and get fit.

Designed by gravity shift To help you change your body and health.

30 minutes of exercise to reduce love handles

“If you are trying to lose love handles and need some workout that burns a lot of calories, look no further. This 30-minute high intensity workout will help you burn all the stubborn fats in your body like love handles, belly fat, and chest fat.”

sara sigmundsdottir crossfit games 2020 benefits shoulder press dumbbells 30 minutes of exercise to reduce love handlesSource: Image courtesy of CrossFit Inc.

Of course, no exercise or training program for fat loss will work independently of a smart, consistent nutrition plan. Make sure you get both contacted.

How does the body burn fat?

“No single exercise can reduce fat specifically around your love handles because your love handles are only a small part of your total body fat stores. Your body will burn fat stores in a sequential order that is completely out of your control.”

“However, the thing that is under your control is the ability to burn more calories mostly from your diet, but also from the exercises you do. That’s why I want to give you a short 30 minute peripheral cardio workout that will burn tons of calories This will help with your weekly deficit, leading to reduced overall body fat as well as love handles.”

30 minute workout – circuit 1

“Therefore, you will do sets of 4 exercises per set, without resting between exercises until you have finished all 4 exercises.”

“To increase your heart rate and burn more calories, you will alternate this exercise from upper to lower body and from pushing to pulling motions.

walking lunges

“The first exercise you’ll do is lunge walking. You’ll get two dumbbells up and hold them by your side as you take a big step forward. When you’re moving forward, don’t cross your feet or try to keep them in line, instead make sure you keep your feet hip-distance apart as you lunge.”

Lukas Esslinger CrossFit Meridian RegionalSource: CrossFit Inc

Then lower your back knee toward the floor and bend your front knee at the same time. Once your knee almost touches the floor, stand back and bring your back foot in front of you to switch to the other side and continue with repetitions. You’ll do this at a regular pace for 30 seconds with a moderate weight load that challenges you within 30 second “.

Pressing presses

“Once you are done, move straight to push up the pressure. You need to prepare a loaded barbell before starting this set of exercises so you can quickly transition from one to the other.”

“To do push-ups, you will either loosen the bar at shoulder height or do a clean up to reach your shoulders. Then once you are in the starting position with the bar under your chin and elbows in line with your hands, you will bend your knees and sink slightly toward the floor as if you were doing a small squat. .”

“Then burst through your legs, straighten your knees, and use that momentum to push the bar up over your head. From there, lower the bar back down again and come down again by bending your knees slightly. Then burst back up and repeat this cycle for 30 seconds.”

squat jumps

“Then, we’ll go back to the lower body with squat jumps. Moving back and forth from top to bottom like this will increase your heart rate dramatically, helping you burn a lot of calories in a shorter amount of time. Squat jumps are also great. Very straightforward. You simply squat down until your thighs are almost parallel to the ground, lunge up and jump straight up as high as you can. Then make sure when you land that you are landing with your knees slightly bent, then go straight to the next squat jump.”

upturned rows

“30 seconds after that, you will go to the last exercise for this circuit which is inverted rows. For inverted rows, you will start by holding a bar that is a little wider than shoulder width. Then walk your feet forward until your body is under the bar.”

“Try to keep your body in a straight line from your head to your heels, then row by pulling both elbows back behind you, until your chest rises to the bar. Then lower down and repeat.”

“Keep in mind that the lower you set the barbell, the harder the workout. After you’ve done this, take a 1 minute break. Then repeat this 4 cycle of exercise for 3 sets, and take a 2 minute break when you’ve finished all 3 sets, And from there you will move to another circle.”

circle 2

It’s time for the next round…

squat cup

“You will start this circuit with a cup squat. Hold a dumbbell in your hands by the head of the dumbbells, with your elbows bent tightly against your body. Then squat all the way down parallel to the floor keeping your chest elevated and standing back. Then repeat for 30 seconds.”

suitcase rows

“And move into the suitcase rows. You will do this by grabbing two dumbbells and holding them by your side in a neutral position. Then bend at an angle of about 60 degrees. Make sure you maintain a natural arc in your lower back and then row both elbows straight back toward the ceiling…

For a full description of each different exercise, watch the video below.

30 Minutes Workout To Reduce Love Handles – Complete Workout

Here is the full exercise:

30 Minute Workout to Reduce Love Handles – Circuit 1

  1. walking lunges
  2. compression presses
  3. squat jumps
  4. upturned rows

30 Minute Workout to Reduce Love Handles – Circuit 2

  1. squat cup
  2. suitcase rows
  3. Alternating side lunge
  4. Burpee

30 Minute Workout to Reduce Love Handles – Circle 3

  1. alternating ups
  2. Refuse push-ups
  3. high knees
  4. Skydiving

Video – 30 minute workout to reduce love handles


circle 1

1. 0:50 – Walking lunges

2. 1:23 – Compression Presses

3. 2:08 – squat jumps

4. 2:36 – Inverted Rows

circle 2

5. 3:16 – Cup Squat

6. 3:33 suitcase rows

7. 3:55 – Alternating side lunges

8. 4:32 – Berbice

circle 3

9. 5:07 – Alternating Step Ups #10

10. 5:31 – Low Push

11. 6:10 high knees

12. 6:37 – Skydiving

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The muscles of the lower body are responsible for all movements of the legs and pelvis. They work together to move your body, maintain balance and posture, and help you stand up straight.

Muscles in this area include the gluteus maximus (the largest muscle in the human body), gluteus medius, gluteus maximus, piriformis, upper and lower glutes, adductor major, pectin, obturator internal and external, quadriceps femoris, external curved and more.

30 minutes of exercise to reduce love handles – gluteus maximus

The gluteus maximus is the largest and most superficial of the three gluteal muscles. It arises on the outer surface of the ilium, sacrum, coccyx, and sacral ligament.

Its fibers spread when inserted into the greater trochanter of the femur. Covered by the upper fascia lata. The gluteus medius is located below this muscle and has its own tendon that is inserted in the same place as the gluteus maximus.

The function of this muscle is to extend (straighten) the hip joint when walking or running forward with a straight leg; Assists in abduction (stepping away from the midline) when standing up from sitting. It helps stabilize your pelvis while walking or running and helps stabilize your pelvis during fast movements such as jumping or kicking a ball.

30 min exercises to reduce the love handles – gluteus maximus

The gluteus medius is the muscle that makes up the buttocks. This muscle is located on the outside of your pelvis and helps rotate your leg inward. The gluteus medius muscle is one of three muscles in this region, along with the gluteus maximus and the fascia lata (TFL) tendon.

The function of this muscle is to abduct or move the hips to the side. It also internally rotates the thigh bone so that it turns inward when walking or standing.

The gluteus medius can be strengthened by exercises that include knee extension.

30 minutes of exercise to reduce the love handles – gluteus maximus

The gluteus maximus is a small, triangular muscle located deep in the gluteus maximus. The gluteus maximus assists in abduction, extension and external rotation of the hip joint. It is considered the weakest of the three gluteal muscles.


The piriformis muscle is located deep in the buttocks and connects to the sacrum and forms an arch over the sciatic nerve. The sciatic nerve runs from your lower back through your glutes to your legs. Tightness in this area may cause pain or numbness in one leg (sciatica).

The piriformis muscle originates on the posterior surface of the sacrum and enters the superior margin of the greater trochanter. Functionally, it serves to approximate and rotate the thigh in the middle when the knee is bent (legs together). Other than that, this muscle also plays a role in stabilizing the pelvis during walking or running by preventing excessive lateral tilting of the pelvis from the front (tilting outward) during the standing phase of the gait cycle.

Upper and lower Gemellus

The upper and lower gem is located on the back of your thigh. They innervate them from the sciatic nerve, which is one of the most important sources of pain.

The upper gem is a flexor of the hip and passes through the pelvis to insert into the greater trochanter of the femur (the bony spur at the top of the femur). Helps you get up from a seat, or when walking or running.

The lower gem is your hip abductor that also goes through your pelvis to attach to the lesser trochanter – a smaller, more defined part of the femur. This muscle helps you straighten your legs when sitting or standing straight with your legs together; It also helps stabilize it while walking or running.

big telephoto

The adductor magnus is the largest of the adductor muscles. It is located in the middle of your thigh, just above your knee and just below your thigh. The Magnus adductor is responsible for hip adduction and flexion, as well as aiding in flexion in both knees.


  • The chest is located on the inner part of your thigh.
  • This muscle helps flex the hip.

Inner and outer dam

The internal obturator muscles and the outer obturator muscles are located in the inner hip. It is attached to the pubic bone and the greater trochanter of the femur, respectively. The obturator internalis is a hip adductor and trochanter, while the external obturator is a hip adductor.

Quadratos femoris

The quadriceps femoris is the muscle of the thigh. It is located in the hip area and has several functions:

It acts as a hip flexor, which means that it flexes your knee when you bend your hip joint forward.

It also acts as a rotator that helps rotate your leg inward or outward.

Finally, it can also act as an adductor (pull or group) or an abductor (move away from). The quadriceps muscle helps stabilize the top of the thigh bone when we walk stairs or run up a hill using our lower extremities (legs).

Obliquus externus abdominis

The external abdominal muscle is one of two muscles that make up the rectus abdominis muscle. It runs from the lower six ribs to the pubis, a muscle in your lower back.

The outside of the abdomen helps flex your spine by rotating it toward an upright position. This can be useful when lifting yourself out of bed or getting up after sitting for a long time, as well as during certain exercises such as crunches and crunches.


Now that you know the names of all these muscles, it’s time to get them working in the gym!

Try this 30-minute exercise to reduce love handles today.

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