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Love Handles Workout for Busy Professionals (+ Simple Workout Video) πŸ“

Busy with work and have no time for yourself?Β 

Yep. I feel you.

All hope is not lost though.

Get ready to say goodbye to those pesky love handles with this targeted workout designed specifically for busy professionals.

Say bye bye to not having time to hit the gym – this routine is quick and effective.

It fits perfectly into your busy schedule.

Whether you’re working from home or in the office, you can easily incorporate these exercises into your daily routine.

It’s time to get the toned and trim waistline you deserve.

Let’s transform your body, improve your health, and boost your confidence sky high!

Love Handles Workout for Busy Professionals: How this Workout Works

This workout burns fat stored in the love handles area by combining the best, and most effective standing exercises only. By removing the need to go on the floor, your body is forced to burn more calories and fat with much less effort.

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In addition, the exercises in this workout were specially selected by a Certified Personal Trainer and designed to target and strengthen the deep core and oblique muscles to give your waist a tighter, more toned appearance.

When paired with a healthy, balanced approach to eating, this love handles workout is excellent for reducing fat and achieving a slimmer midsection.

Exercises in this Workout for Love Handles

Love Handles Workout for Busy Professionals Exercise 1: pushing bends with modification

pushing bends with modification exercise demo

Want to avoid doing pushing bends with modification incorrectly? Try this Premium workout video. So you can be confident you’re not wasting any time. Try it free for 14 days.

Quick tips to do pushing bends with modification correctly.

  • Remember to pulse twice on each side as you do the pushing bend exercise
  • The modification involves holding a light dumbbell to provide additional resistance while doing the exercise
  • Focus on bending sideways at the waist while simultaneously holding your arms together above your head
  • Keep your chest lifted and your shoulders relaxed. Avoid any leaning or rounding of your upper body.
  • Remember to perform the exercise on both sides, alternating between bending towards each side to target both sets of oblique muscles.

Love Handles Workout for Busy Professionals Exercise 2: hop clap

hop clap exercise demo

Want to avoid doing hop clap incorrectly? Try this Premium workout video. So you can be confident you’re not wasting any time. Try it free for 14 days.

Quick tips to do hop clap correctly.

  • Stand with your feet hip-width apart and your knees slightly bent. Keep your weight evenly distributed on both feet and engage your core muscles
  • Bend your knees and use your leg muscles to jump up and off the ground
  • As you jump, bring your arms up to chest height As you reach the peak of your jump, clap your hands together gently. Keep your fingers relaxed and slightly spread apart
  • As you land, bend your knees to absorb the impact and then immediately jump again to perform another hop clap. Keep your movements fluid and rhythmic

Love Handles Workout for Busy Professionals Exercise 3: penguin crunch

penguin crunch exercise demo

Want to avoid doing penguin crunch incorrectly? Try this Premium workout video. It’s free for 14 days.

Quick tips to do penguin crunch correctly.

  • If you find it challenging to touch your elbow to the knee in the twist, start by performing partial range of motion.
  • Try to keep your hands parallel to the floor
  • Pay attention to your overall body alignment throughout the exercise. Keep your back straight, shoulders relaxed, and maintain a neutral neck position. Avoid slouching or rounding your back.
  • Be mindful of any excessive strain on your neck. Instead of pulling your head forward, keep your chin slightly lifted and gaze forward to maintain a natural alignment
  • Try to mentally focus on your abs and waist as you raise each leg. This will enhance your mind-muscle connection and the effectiveness of the penguin crunch

Love Handles Workout for Busy Professionals Exercise 4: double high knees (low impact)

double high knees (low impact) exercise demo

Want to avoid doing double high knees (low impact) incorrectly? Try this Premium workout video. So you can be confident you’re not wasting any time. Try it free for 14 days.

Quick tips to do double high knees (low impact) correctly.

  • Focus on lifting your knees high enough to engage your core and get your heart rate up during double high knees
  • Keep your movements as fluid as you can Land on the balls of your feet and keep your knees slightly bent to absorb impact
  • Once you have the movement down, increase your pace
  • Keep your upper body stable and engage your abs to prevent excessive bouncing or swaying

Love Handles Workout for Busy Professionals Exercise 5: standing 3d crunch

standing 3d crunch exercise demo

Want to avoid doing standing 3d crunch incorrectly? Try this Premium workout video. So you can be confident you’re not wasting any time. Try it free for 14 days.

Quick tips to do standing 3d crunch correctly.

  • Use your elbows as a guidepost for each 3D crunch.
  • Keep your elbow at around shoulder level (or lower) depending on your starting point of flexibility.
  • Play with the depth of your crunch, gradually increasing the range of motion as you become more comfortable and stronger in the exercise.
  • Move slow and steady to really feel the burn. You can also add a pulse at the end of each crunch to add an extra challenge and intensify the effect of the exercise.

3 Love Handles Tips for Busy Professionals

Skip These Types of Carbs

Refined carbohydrates include white bread, white pasta, hard candy, gas station food, grocery store donuts, and more.

These foods contribute to weight gain and storage of fat as love handles.

Instead, of these foods, it’s best to choose whole grains such as brown rice, quinoa, and whole wheat bread.

These whole grain foods provide more fiber, nutrients, and support the body in losing love handles.

Try Mindful Eating

Practicing mindful eating can help reduce love handles.

Eating mindfully just means eating slowly and with intention.

This was (still is) a hard one for me personally but I try my best each meal.

In the beginning of my mindful eating journey, I actually had to set a timer to force myself to chew more. πŸ˜…

Some people recommend chewing each bite 30 times before swallowing.

It’s definitely a worthy goal to aspire to when eating more mindfully.

By eating mindfully, it is easier to pay attention to hunger and fullness cues. It also helps us to pay attention to the emotions driving us to eat particular foods.

This way, we make conscious choices about the food we eat. Instead of automatic, subconscious ones.

Do 30 Minutes of Structured Exercise

Do your best to get in at least 30 minutes of structured exercise everyday (except your rest days).

This can be anything from belly fat workouts to love handles workouts.

The main thing is to have a dedicated 30 minutes to structured exercise.

In addition to this, if you have time, incorporate other forms of movement into your day like walking, stretching, cycling or swimming.

Although any movement is better than no movement at all, 30 minutes of dedicated time for a structured workout is the gold standard for maintaining consistency.

And consistency is the King, Queen, Bishop, and Jury when it comes to losing love handles (or any kind of fat).

We have to stay consistent with our workouts to see results.

Love Handles Workout for Busy Professionals Frequently Asked Questions (FAQ)

What are love handles?

Love handles, also known as muffin tops, are excess pockets of fat that sit right at the sides of the waist.

They are called love handles because when a loved one puts their hand around the waist, they can usually feel the fat deposit rolls on the waist.

It surprises me that we have turned a loving gesture (a loved one holding our waist) into a source of insecurity (omg! they can feel the fat rolls there).

But I’m not here to judge. I’m only here to help.

Love handles are extra frustrating for people that want a more toned and sculpted midsection.

Those that want an hourglass figure.

And anyone that is worried about their loved ones feeling bumps or rolls while holding their waist.

Love handles can be stubborn and difficult to get rid of.

But it is actually very possible to get rid of love handles completely.

Is it possible to get rid of love handles by exercising only?

Yes, it is possible to reduce love handles through exercise alone.

But if you know your diet is not where it should be, why not clean that up too? πŸ˜ƒ

Combining exercise with a healthy balanced diet is a great way to get optimal, long-lasting results.

And it doesn’t have to mean going to the gym.

At home bodyweight exercises like the ones provided here are excellent for getting rid of love handles easily and permanently.

Just be prepared to be consistent.

Love handles don’t go away after just one session of exercise.

It takes several weeks of consistent dedication but you can do it!

How fast do love handles go away?

Give yourself a minimum of 4 weeks to start to see visible reduction in love handles.

The love handles will go away with a consistent regimen of healthy eating and daily exercise.

For some people, the appearance of love handles may start to reduce quicker than 4 weeks. For others, it may take longer.

The key is to eat healthy, workout, and patiently watch the changes happen. Personally, I don’t recommend hyper-focusing on love handles.

It is much better to focus on the following:

  • – Are you eating responsibly? (not too much, not too little)
  • – Consistently exercising for at least 30 minutes daily?
  • – Does your daily life have room for you to get up and move at least once every 40 minutes?
  • – Do you have a handle on your sugar intake?
  • – Is your sleep hitting 7.5 hours or more daily?

These are factors within your control that all contribute to losing love handles quickly.

I strongly recommend focusing on those factors. And loving your body – whatever stage or state it is in.

It’s not easy, but you can do it and Koboko Fitness is here to help you do just that.

How can I prevent love handles from coming back?

The best way to prevent love handles from coming back is by having standards in 3 core areas of your life.

These three core areas are. Exercise, food, and sleep.

As an example, these are the standards that I personally follow:

1️⃣ Exercise: My standard is to be active for a minimum of 5 minutes for every hour that I am awake

This means I try to avoid long stretches of sitting at my computer without getting up.

2️⃣ Food: My standard is to have 80 – 90% of my produce unprocessed and organic.

This means, given a choice between organic red peppers and conventionally grown red peppers, I’ll probably choose the organic.

3️⃣ Sleep: My standard is to aim for 8 hours of sleep every night.

This means I don’t scroll on TikTok or any social media after I’ve taken my evening shower.

At this point, I should disclose that I never hit all my standards perfectly everyday.

But I’ve noticed that the quality of my life and the fitness of my body is so much better when I have these standards compared to when I don’t.

I found that having standards is easily the best way to make permanent changes in the way we exercise, eat and sleep.

And once these 3 areas are in good order, love handles will successfully be prevented from coming back.

What are the best foods to eat or avoid to reduce love handles?

Basically anything that doesn’t taste good. πŸ˜‚

But really, eat the things your grandma would tell you to eat (but not eat herself) LOL

You want

  • lean proteins – like chicken breast – not thighs
  • complex cabs – like brown rice – not white
  • healthy fats – like avocado – not cheese burgers
  • fruits – like apples, oranges, bananas
  • vegetables – like spinach, carrots, bokchoy
  • water – and lots of it

These are the types of foods that keep your body stable and balanced so that you are not inflamed.

They help you recover well from your daily stressors. And they help your body to avoid storing excess fat in your stomach and waist.

Workout Options (Love Handles Workout for Busy Professionals)

There are two workout options for love handles workout for busy professionals in this post.

Regardless of the option you choose, please be sure to do a thorough warm up and cool down.

Here’s a good multi-purpose warm up that most people can easily do.

  • 20 sec jumping jacks
  • 20 sec squats
  • 20 sec lunges

Do twice.

For your cool down, I recommend doing your favorite gentle streches for at least 5 minutes.

Love Handles Workout for Busy Professionals Workout Video (Option 1):

Do you want to try a follow along love handles workout?

Simply press play on the video below.

It’s only 10 minutes long. You’ll be done before you know it!

Workout Video: Love Handles Workout + 5 Tips || The *Truth*

Love Handles Workout for Busy Professionals (Option 2):

Do you want to try a self-paced love handles workout for busy professionals workout?

I have you covered.

Follow the workout outline below.

Love Handles Workout for Busy Professionals: Workout Outline

⏩⏩ swipe right to see the next move

  • Love Handles Workout for Busy Professionals-pushing bends with modification exercise
  • Love Handles Workout for Busy Professionals-hop clap exercise
  • Love Handles Workout for Busy Professionals-penguin crunch exercise
  • Love Handles Workout for Busy Professionals-double high knees (low impact) exercise
  • Love Handles Workout for Busy Professionals-standing 3d crunch exercise
 
Disclaimer: This or any other exercise program may result in injury. Always consult your doctor / physician before beginning this or any other workout or exercise program. By performing any of the exercises in this program or on this site, you agree to the full disclaimer and assume ALL risks of injury from doing so. Koboko Fitness is NOT responsible or liable for any injury or loss you may sustain by participating in this workout or any exercise program. Read the full disclaimer here before you begin.

Workout Instructions (1/2)

Do each exercise for 30 seconds. Take a 10 second break between each exercise.

  1. pushing bends with modification
  2. hop clap
  3. penguin crunch
  4. double high knees (low impact)
  5. standing 3d crunch

Workout Instructions (2/2)

Once you complete all the exercises above as explained, take a 1 minute break, then repeat the exercises as follows

  1. standing 3d crunch
  2. double high knees (low impact)
  3. penguin crunch
  4. hop clap
  5. pushing bends with modification

Once you complete this second round, congratulations! Your love handles workout for busy professionals workout is complete!

Want another workout? Try this love handles workout.

A few things to note:

  • Whenever there are 2 exercises shown side by side, one is a lower impact modification. Always go with the lower impact version if you are a beginner or have not exercised in a long time.
  • If I show an exercise that you do one leg (or arm) at a time, do the leg (or arm) shown for 15 seconds. Then do your other leg (or arm) for the remaining 15 seconds.

It’s easier for me to show you how to do it with just one arm or leg in this post. But if you’re doing my full-length follow along Premium workout videos, I always show both sides of every exercise.

Ready to Get Results that Last?

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Love Handles Workout for Busy Professionals exercise

Gentle Reminder: You might not get to your goal immediately. But you will get there eventually

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Love Handles Workout for Busy Professionals – Printable

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