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30 Minute Workout to Reduce Love Handles (ULTIMATE FAT BURN)

Torch that flab.

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

It has been designed by Gravity Transformation to help you transform your body and health.

30 Minute Workout to Reduce Love Handles

“If you’re trying to lose love handles and you need some workouts that burn tons of calories, look no further. This high intensity 30 minute workout will help you burn all the stubborn fat on your body like your love handles, belly fat, and chest fat.”

sara sigmundsdottir crossfit games 2020 Benefits of The Dumbbell Shoulder Press 30 minute workout to reduce love handlesSource: Photo courtesy of CrossFit Inc.

Of course, no workout or training program for fat loss will work independent of an intelligent and consistent nutrition plan. Make sure you get both dialled in.

How the Body Burns Fat

“No one exercise will spot reduce the fat specifically around your love handles because your love handles are only a small part of your body’s overall fat stores. Your body will burn those fat stores in a sequential order that’s completely outside of your control.”

“However, something that is in your control is the ability to burn more calories mostly from your diet, but also from the workouts that you do. That’s why I want to give you a short 30-minute peripheral heart action training workout that’ll burn tons of calories. This will help contribute to your weekly deficit, leading to a reduction of overall body fat as well as your love handles.”

30 Minute Workout – Circuit 1

“So, you’re going to be performing groups of 4 exercises per set, with no break in between the exercises until you’re done with all 4.”

“To increase your heart rate and burn a lot of calories this workout will alternate from upper to lower body and from push to pull movements.

Walking Lunges

“The first exercise that you’re going to do is going to be walking lunges. You’re going to grab two dumbbells and hold them at your side as you take a big step forward. When you step forward, don’t cross your feet or even try to keep them in line, instead make sure you keep your feet hip-distance apart during the lunge.”

Lukas Esslinger CrossFit meridian RegionalsSource: CrossFit Inc

“Then drop your back knee down towards the ground and bend your front knee at the same time. Once your knee almost touches the ground stand back up and bring your back foot in front of you to alternate to the other side and continue for reps. You’re going to do this at a regular pace for 30 seconds with a moderate weight load that challenges you within 30 seconds.”

Push Presses

“As soon as you’re done, move straight to push presses. You need a loaded barbell set up before starting this group of exercises so you can quickly move from one to the other.”

“To do the push presses you’re going to either unrack the bar at shoulder height or perform a clean to get it up to your shoulders. Then once you’re in the starting position with the bar under your chin and your elbows in line with your hands, you’re going to bend your knees and slightly sink down towards the ground like you’re doing a mini squat.”

“Then explode through your legs, straighten your knees, and use that momentum to drive the bar upwards over your head. From there lower the bar back down and sink back down again by slightly bending your knees. Then explode back up and repeat this cycle for a 30-second interval.”

Squat Jumps

“After that, we’re going to move back to lower body with squat jumps. Moving back and forth from upper to lower like this will really skyrocket your heart rate, helping you burn a lot more calories in a shorter period of time. Squat jumps are also very straightforward. You would simply squat down until your thighs are almost parallel with the ground, and then explode up and jump straight up as high as you can. Then make sure when you land that you land with your knees slightly bent, and go right into your next squat jump.”

Inverted Rows

“After 30 seconds of that, you’re going to go to the last exercise of this circuit which is inverted rows. For inverted rows, you’re going to start by gripping a barbell a little wider than shoulder-width apart. Then walk your feet forward until your body is under the barbell.”

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

“Keep in mind that the lower you set the barbell the harder the exercise will be. After you’re done with this one take a 1-minute break. Then repeat this 4 exercise cycle for 3 sets, and take a 2-minute break when you’re done with all 3 sets, and from there you’ll move on to another circuit.”

Circuit 2

Time for the next circuit…

Goblet Squats

“You’re going to start this circuit with Goblet squats. Grab a dumbbell in your hands by the head of the dumbbell, with your elbows tucked in tight to your body. Then squat all the way down to parallel with the ground while keeping your chest up and stand back up. Then repeat for 30 seconds.”   

Suitcase Rows

“And move on to suitcase rows. You’re going to do these by grabbing two dumbbells and holding them at your sides in a neutral position. Then bend down to about a 60-degree angle. Make sure you maintain the natural arch in your lower back and then row both elbows straight back towards the ceiling…

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

30 Minute Workout to Reduce Love Handles – Full Workout

Here is the full workout:

30 Minute Workout to Reduce Love Handles – CIRCUIT 1

  1. Walking lunges
  2. Push presses
  3. Squat jumps
  4. Inverted rows

30 Minute Workout to Reduce Love Handles – CIRCUIT 2

  1. Goblet squats
  2. Suitcase rows 
  3. Alternating lateral lunges
  4. Burpees

30 Minute Workout to Reduce Love Handles – CIRCUIT 3

  1. Alternating step ups
  2. Decline pushups
  3. High knees
  4. Skydivers

Video – 30 Minute Workout to Reduce Love Handles

Time Stamps


1. 0:50 – walking lunges

2. 1:23 – push presses

3. 2:08 – squat jumps

4. 2:36 – inverted rows


5. 3:16 – goblet squats

6. 3:33 suitcase rows 

7. 3:55 – alternating lateral lunges

8. 4:32 – burpees


9. 5:07 – alternating step ups # 10

10. 5:31 – decline pushups

11. 6:10 -high knees

12. 6:37 – skydivers

Learn More – 30 Minute Workout to Reduce Love Handles

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Muscles of the lower body

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

The muscles in this region include gluteus maximus (the largest muscle in the human body), gluteus medius, gluteus minimus, piriformis, superior and inferior gemelles, adductor magnus, pectineus, obturator internus and externus, quadratus femoris, obliquus externus and more.

30 Minute Workout to Reduce Love Handles – Gluteus Maximus

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

Its fibres spread out onto its insertion on the greater trochanter of the femur. The superior fascia lata covers it. The gluteus medius is below this muscle and has its own tendon that inserts at the same place as does that of gluteus maximus.

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

30 Minute Workout to Reduce Love Handles – Gluteus Medius

The gluteus medius is a muscle that makes up the buttocks. This muscle is located on the outer side of your pelvis and helps rotate the leg inward. The gluteus medius is one of three muscles in this area, along with the gluteus maximus and tensor fasciae latae (TFL).

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

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

30 Minute Workout to Reduce Love Handles – Gluteus Minimus

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


The piriformis muscle is located deep in the buttock and connects to the sacrum, forming an arch over the sciatic nerve. The sciatic nerve runs from your lower back through your glutes to your legs. It’s possible that tightness in this area can lead to pain or numbness down one leg (sciatica).

The piriformis muscle originates on the posterior surface of sacrum and inserts on superior margin of greater trochanter. Functionally, it acts to adduct and medially rotate thigh when knee flexed (legs together). Other than this, this muscle also plays a role in stabilizing pelvis during walking or running by preventing excessive lateral swaying of pelvis anteriorly (outward tilt) during stance phase of gait cycle.

Superior and Inferior Gemellus

The superior and inferior gemellus are located on the back of your thigh. They’re innervated by the sciatic nerve, which is one of your most important sources of pain.

The superior gemellus is a hip flexor and it passes through the pelvis to insert into the greater trochanter of your femur (the bony protrusion at the top of your thigh bone). It helps you lift up from a seat, or when you’re walking or running.

The inferior gemellus is a hip abductor that also passes through your pelvis to attach to your lesser trochanter—a smaller, more defined part of your femur. This muscle helps you spread out your legs when sitting down or standing up straight with legs together; it also helps stabilize them while walking or running.

Adductor Magnus

Adductor Magnus is the largest of the adductor muscles. It is located in the medial compartment of your thigh, just above your knee and below your groin. The Adductor Magnus is responsible for hip adduction and flexion, as well as assisting with flexion at both knees.


  • The pectineus is located on the inside of your thigh.
  • This muscle helps to flex your hip.

Obturator Internus and Externus

The obturator internus and obturator externus muscles are located in the inner hip. They attach to the pubic bone and greater trochanter of the femur, respectively. The obturator internus muscle is a hip abductor and rotator, while the obturator externus is a hip adductor.

Quadratus Femoris

The quadratus femoris is a muscle of the thigh. It lies in the hip region and has several functions:

It acts as a hip flexor, which means that it bends your knee when forward bent at the hip joint.

It also acts as a rotator, helping to rotate your leg inward or outward.

Finally, it can also act as an adductor (pulling or bringing together) or an abductor (moving away from). The quadratus femoris helps to fixate the upper part of our thigh bone when we walk on stairs or run up a hill using our lower extremities (legs).

Obliquus externus abdominis

The obliquus externus abdominis is one of two muscles that make up the rectus abdominis muscle. It runs from the lower six ribs to the pubis, and it’s a muscle in your lower back.

The obliquus externus abdominis helps to flex your spine by rotating it towards an upright position. This can be helpful when raising yourself out of bed or getting up after sitting for a long time, as well as during certain exercises like sit-ups and crunches.


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

Give this 30 minute workout to reduce love handles a try today.

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