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Love Handles Workout for Engineers (+ Awesome Workout Video) ❤

This love handles workout is for engineers because I know so many!

Are you an engineer tired of sitting at a desk all day and developing a notorious pair of love handles?

Well, I’ve got you covered!

I have a special place in my heart for engineers because I know a lot of them!

In today’s workout, I’m sharing a specialized workout routine designed specifically for engineers to target those stubborn love handles.

If you’re an engineer that has work to do.

But you also need to get your workout in, this workout is for you.

Take a quick break from Zoom and Teams and let’s move together.

Shall we?

Love Handles Workout for Engineers: How this Workout Works

This love handles workout works by burning calories in the quickest and easiest way possible.

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This is achieved through a combination of exercises specially selected by a Certified Personal Trainer, intense focus on standing only exercises (you never need to get on the floor), and strengthening the deep core and oblique muscles that pull in, tighten and tone the waist.

When combined with a responsible approach to eating, this love handles workout is highly effective for burning fat to reveal a smoother, more toned waistline.

Exercises in this Workout for Love Handles

Love Handles Workout for Engineers Exercise 1: knee to elbows

knee to elbows exercise demo

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

Quick tips to do knee to elbows correctly.

  • Imagine a string connecting your knee and elbow to enhance muscle engagement.
  • Aim to bring your knee as close to your elbow as possible without compromising your form or straining your lower back.
  • Keep your shoulders down and away from your ears to avoid unnecessary tension in the upper body.
  • Breathe steadily throughout the exercise, inhaling deeply as you prepare to bring your knee to your elbow and exhaling as you extend your leg back out to the starting position.
  • Don’t panic if you feel a burn in your thigh as you do this exercise. It is totally normal and will subside as your core gets stronger and begins to do more of the work

Love Handles Workout for Engineers Exercise 2: march steps

march steps exercise demo

Want to avoid doing march steps 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 march steps correctly.

  • Keep your back as straight as possible during march steps
  • Relax your neck as you move your arms
  • Bring your arms as far forward and back as you can Raise each knee as high as you can with each step
  • Suck your belly in and remember to breathe 🙂

Love Handles Workout for Engineers Exercise 3: standing jackknives

standing jackknives exercise demo

Want to avoid doing standing jackknives 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 jackknives correctly.

  • Engage your glutes and leg muscles as you lift your leg. To do this effectively, you will need to maintain tension in your belly area for stability and balance.
  • Focus on maintaining an upright and tall posture. Avoid rounding your shoulders or hunching forward. Stand tall with your chest lifted and your spine in a neutral position.
  • Instead of simply letting your leg drop down, control the descent by engaging your core and slowly lowering your leg back to the starting position.
  • When reaching for your foot, hold that position for a few seconds before slowly returning to the starting position. Isometric contractions can help strengthen your muscles and improve stability.
  • Pay attention to the position and alignment of your feet and ankles. Ensure that they are facing forward and aligned with your knees and hips. This will help maintain stability.
  • Instead of relying solely on the movement of your leg, focus on initiating the lift from your core muscles.

Love Handles Workout for Engineers Exercise 4: side highs

side highs exercise demo

Want to avoid doing side highs 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 side highs correctly.

  • Stay on the balls of your feet (the part near your toes) so you can move from side to side swiftly and easily like the wind! whoosh
  • Don’t use too much force or effort when bringing your knee up
  • The same goes for the elbow movement; keep it smooth and flowing avoid jerky sudden movements if you can Gently touch each elbow to the opposite knee
  • Move as quickly as you can from side to side without losing your balance, rhythm, and pace Keep your core engaged as you do side highs

Love Handles Workout for Engineers Exercise 5: wide knee to elbows

wide knee to elbows exercise demo

Want to avoid doing wide knee to elbows incorrectly? Try this Premium workout video. It’s free for 14 days.

Quick tips to do wide knee to elbows correctly.

  • This is an exercise I sometimes jokingly call “hubba hubba” 😂. Keep this is mind and you will find it surprisingly easy to do the exercise with great form!
  • Keep your arms in the active position throughout the exercise. You want a straight line from elbow to shoulder
  • Use your breath as a tool for stability. Inhale deeply before initiating the movement, and as you exhale, engage your core and feel the power transferring from your center to your limbs.
  • Start with a slower pace and focus on maintaining proper form. As you become more comfortable and confident, you can gradually increase the speed and intensity of the movement.

3 Love Handles Tips for Engineers

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. 😅

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.

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.

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 Engineers Frequently Asked Questions (FAQ)

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

Basically anything that doesn’t taste good. 😂

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.

How do you get rid of love handles?

Love handles, also known as excess fat around the waistline, can be stubborn and difficult to get rid of.

But it can be done.

Here’s how to get rid of love handles.

1. Workout

To get rid of love handles, you want to make sure you have a regular and consistent workout routine.

Ideally, your workout routine should include love handles workouts like the ones provided on this page.

This will stimulate your body to burn the excess fat stored around the waist.

2. Caloric deficit

To lose love handles, you need to create a caloric deficit. This means consuming fewer calories than your body requires.

This forces the body to use some of the fat currently stored as love handles for energy.

After hearing this, some women try to create a huge calorie deficit in hopes of getting faster results.

Usually, this approach backfires because it can throw some hormones off and create fat storage (instead of loss).

My preference as a Certified Personal Trainer is to stick with a small to moderate caloric deficit.

This tends to be a more sustainable and highly effective approach to reducing love handles.

3. Healthy eating:

This goes along with the previous point. It is much easier to create a caloric deficit while eating lightly processed (or unprocessed) foods.

I personally enjoy a few raw brazil nuts every morning 😃

I’m not even going to play you. They don’t taste anything like oreos but they feel good in my belly when I eat them.

They are also so satiating that I don’t crave more after eating just 3. I can’t say the same for oreos. haha

So – focus on unprocessed foods. They are less likely to trigger cravings and overeating the way highly engineered foods can.

4. Aim for 4 weeks

Here’s a secret I don’t want to share.

Love handles take at least 4 weeks to appear and become visible to the point that they bother us.

Given this fact, you should also give yourself at least 4 weeks of consistent exercise and healthy eating to start to notice visible changes.

This doesn’t mean the love handles will disappear in 4 weeks. It just means, don’t quit before 4 weeks is up.

It’s okay to “mess up” along the way. For example, missing one workout. Or eating oreos for breakfast one stressful day.

Those things are just a part of life. The key is to keep going and make yourself proud by being consistent 4 weeks – minimum.

How can I get rid of love handles without surgery?

The best way to get rid of love handles without going through surgery is to make permanent changes to how you eat, exercise, sleep and stress.

For example, if you’re a person that eats the standard American breakfast of croissants, doughnuts and coffee, you might choose to make a permanent change to eating something like salmon, bok choy and fresh bananas for breakfast.

Yes, I recognize that the permanent change option is not as appealing as the normal standard, but this is just the reality of what it means to have a sexy, gorgeous human body.

Another example is if you’re a person that tends to sleep six hours a night – 📝sidebar. I used to do this, so there is no judgment here…You might choose to make a permanent change to sleeping an extra 2 hours every night so that you’re getting your full 8 hours of sleep.

I recognize that this is very challenging to do in our fast-paced lifestyle, but again, this is just one of the joys of being a human being.

The key is to remember that it has to be a permanent change that you can see yourself doing for the rest of your life.

Avoid temporary quick fixes – they can do serious damage to your health and self-esteem.

Are love handles just body fat?

Yes, love handles are indeed just body fat with a twist.

The primary difference between love handles and regular body fat is the specific location of love handles fat.

Love handles are pockets of excess fat that are deposited underneath the skin.

They are visible as roles on the sides of the waist in both men and women.

The twist is that love handles are also influenced by genetics, hormonal changes, and lifestyle choices.

A fun thing to know about love handles is that they actually serve a function.

Love handles help with insulation (so you don’t get cold as easily). They help protect internal organs and they also serve as energy storage.

The lifestyle factors that can encourage love handles are excess consumtion of simple sugars (things like cookies, donuts, and ice-cream), insufficient sleep, not enough exercise, or a combination of all of these.

How do I know if I have love handles?

Good news! If you’re not sure if you have love handles, then most likely you don’t have them.

But if you want to be SUPER sure, put on a fitted bodysuit and look in the mirror.

If there are 2 or more bumps on the sides of the bodysuit, then you probably have love handles.

If there are no bumps then you don’t have love handles.

Please don’t pinch your waist to do this test. Let’s leave that for the ladies in stock photos.

Workout Options (Love Handles Workout for Engineers)

There are two workout options for love handles workout for engineers 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 Engineers 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: Intense Flat Stomach + Love Handles Workout \\ Home Workout

Love Handles Workout for Engineers (Option 2):

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

I have you covered.

Follow the workout outline below.

Love Handles Workout for Engineers: Workout Outline

⏩⏩ swipe right to see the next move

  • Love Handles Workout for Engineers-knee to elbows exercise
  • Love Handles Workout for Engineers-march steps exercise
  • Love Handles Workout for Engineers-standing jackknives exercise
  • Love Handles Workout for Engineers-side highs exercise
  • Love Handles Workout for Engineers-wide knee to elbows 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. knee to elbows
  2. march steps
  3. standing jackknives
  4. side highs
  5. wide knee to elbows

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. wide knee to elbows
  2. side highs
  3. standing jackknives
  4. march steps
  5. knee to elbows

Once you complete this second round, congratulations! Your love handles workout for engineers 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.

Would You Like to Save Time?

Try this Premium Workout

Love Handles Workout for Engineers exercise

Gentle Reminder: You’ve come this far…just keep going

Love Handles Workout for Engineers Pin 1 Jan 17 2024

Love Handles Workout for Engineers – Printable

Love Handles Workout for Engineers Pin 2  Jan 17 2024

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