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Love Handles Workout for Nurses (+ FULL Workout Video) 🎥

Guess who we run to (or away from 😂) when we need shots? Nurses!

That’s why if you’re a nurse, you might want to be able to keep up with run away patients 🤣

Okay let me stop playing.

Are you nurse looking to tone your love handles and improve your overall fitness?

You’re in the right place.

This love handles workout for nurses is specifically designed to help you target those stubborn areas and achieve the body you’ve always wanted.

You’ll be doing a combination of targeted exercises.

And i’ve also included my best expert tips.

This workout will help you strengthen your core, burn fat, and feel more confident in no time.

Don’t let your busy schedule hold you back from reaching your fitness goals.

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Love Handles Workout for Nurses: 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.

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 Nurses Exercise 1: horse stance push with modification

horse stance push with modification exercise demo

Want to avoid doing horse stance push with modification incorrectly? Try this Premium workout video. It’s free for 14 days.

Quick tips to do horse stance push with modification correctly.

  • Make sure you have a very nice wide stable base with your legs
  • As you push forward, focus on engaging your core muscles by pulling them in while continuing to breathe
  • Keep your shoulders as relaxed as possible to avoid excess tension in the upper body.
  • Breathe steadily throughout the exercise, inhaling deeply as you prepare to push and exhaling as you exert force.
  • Maintain a controlled and deliberate pace, focusing on the quality of each movement rather than speed.
  • Visualize pushing through resistance or obstacles as you extend your arms forward
  • Keep a slight bend in your knees throughout the exercise
  • Make sure you have a very nice wide stable base with your legs
  • As you push forward, focus on engaging your core muscles by pulling them in while continuing to breathe
  • Keep your shoulders as relaxed as possible to avoid excess tension in the upper body.
  • Breathe steadily throughout the exercise, inhaling deeply as you prepare to push and exhaling as you exert force.
  • Maintain a controlled and deliberate pace, focusing on the quality of each movement rather than speed.
  • Visualize pushing through resistance or obstacles as you extend your arms forward
  • Keep a slight bend in your knees throughout the exercise

Love Handles Workout for Nurses Exercise 2: knee ups

knee ups exercise demo

Want to avoid doing knee ups incorrectly? Try this Premium workout video. And be confident you’re not wasting any time. Try it free for 14 days.

Quick tips to do knee ups correctly.

  • Bring each knee as high as you can
  • Wave each arm as vigorously as you can
  • Suck your belly in nice and tight
  • Be gentle when you drop your foot back to the ground (don’t bang your foot into the floor…ouch!)
  • Use your abs to keep your body stable
  • Don’t overthink it. Follow along with me and have fun with it

Love Handles Workout for Nurses 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 Nurses Exercise 4: burpee with low impact modification

burpee with low impact modification exercise demo

Want to avoid doing burpee with low impact modification incorrectly? Try this Premium workout video. It’s free for 14 days.

Quick tips to do burpee with low impact modification correctly.

  • Keeping your back straight and your head up when doing burpees
  • Do the low impact modification if you need to!
  • Start with a low number of repetitions, and gradually work your way up
  • Focus on keeping your core engaged while doing burpees
  • Use your legs, core, and booty to power this movement (not your upper body)
  • Be intentional about using your arms to support your body as you approach the ground

Love Handles Workout for Nurses Exercise 5: knee tucks

knee tucks exercise demo

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

Quick tips to do knee tucks correctly.

  • Start by interlocking your fingers to make a “hoop” to tuck your knees into
  • As you lift your knees towards your chest, focus on using your abdominal muscles to initiate the movement.
  • Aim to bring your knees as close to your chest 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.
  • Maintain a controlled and deliberate pace with your knee tucks

3 Love Handles Tips for Nurses

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. 😅

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 Nurses Frequently Asked Questions (FAQ)

Are love handles normal?

Love handles are totally normal and natural.

Each person stores fat differently – and for some people – that fat gets deposited in the waist.

This does not say anything about health – which is the most important thing.

People of all shapes and sizes have love handles.

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 there any specific diet tips or nutritional recommendations that can help in getting rid of love handles?

Yes, there are specific diet tips and nutritional recommendations that can help in getting rid of love handles.

Love handles, also known as excess fat around the waistline, can be stubborn to get rid of, but with the right diet and nutrition, it is possible to reduce their appearance.

1. Correct Nutrition Goals

The first thing to look at is your nutrition goals.

Why?

Because the way to eat to lose love handles is totally different from the way to eat to grow a booty.

I see WAY too many women trying to lose love handles and GROW a booty at the same time.

Let’s not do that this year 😊

This year, let’s eat according to our goals.

The next tip follows from here.

2. Calorie Deficit Goal

To lose love handles, the correct nutrition goal is to create a calorie deficit.

A calorie deficit means consuming fewer calories than your body needs to maintain its current weight.

The amount of this deficit (200 calories? 300? 500?) is totally and completely up to you.

To achieve a calorie deficit, you can reduce portion sizes, choose unprocessed foods, and avoid drinking calories (soda, lemonade, etc.)

📝 Please don’t assume that a bigger calorie deficit is automatically better.

Some people make progress faster by following a more conservative deficit goal.

Experiment with different goals and follow the deficit that works for you!

I’m a moderate deficit girlie myself. I can’t do the whole huge calorie deficit thing. I like food too much for that 😂

3. Stay hydrated

Drinking enough water is essential for overall health and keeping love handles away.

Water helps in digestion, keeps you feeling full, aids in the removal of waste from the body, and boosts post-exercise recovery.

Most adults should aim to drink at least 8 cups (64 ounces) of water per day.

You can even boost the effectiveness of your water intake by adding electrolytes.

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.

Is it possible to get rid of love handles without going to the gym?

Yes, it is possible to get rid of love handles without going to the gym. 🎉

This is fantastic news for those of us with extremely busy lifestyles.

As well as people that don’t enjoy the gym environment.

Or people that just prefer to exercise at home without the headache of a gym membership.

The key to getting rid of love handles without going to the gym is to simply stay consistent with doing at home exercises like the ones provided here and eating a healthy balanced diet.

Include fruits, vegetables, lean proteins, and whole grains in your meals. Stay away from processed foods, sugary snacks, and drinks.

A little treat here and there is fine though – there should be no guilt associated with eating food!

When it is time to exercise, do the love handles workouts provided on this page. And stay consistent with doing them.

You can also boost your physical activity by taking walks outside. I LOVE a good leisurely stroll early in the morning. It is pure bliss!

A jog could also be nice or try cycling, swimming, or even gardening.

The extra physical activity combined with your consistent workouts and healthy eating will help reduce love handles over time.

Workout Options (Love Handles Workout for Nurses)

There are two workout options for love handles workout for nurses 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 Nurses 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: BEST love handles & belly fat workout \\ Snatch your waist!

Love Handles Workout for Nurses (Option 2):

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

I have you covered.

Follow the workout outline below.

Love Handles Workout for Nurses: Workout Outline

⏩⏩ swipe right to see the next move

  • Love Handles Workout for Nurses-horse stance push with modification exercise
  • Love Handles Workout for Nurses-knee ups exercise
  • Love Handles Workout for Nurses-standing jackknives exercise
  • Love Handles Workout for Nurses-burpee with low impact modification exercise
  • Love Handles Workout for Nurses-knee tucks 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. horse stance push with modification
  2. knee ups
  3. standing jackknives
  4. burpee with low impact modification
  5. knee tucks

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. knee tucks
  2. burpee with low impact modification
  3. standing jackknives
  4. knee ups
  5. horse stance push with modification

Once you complete this second round, congratulations! Your love handles workout for nurses 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 Faster Results?

Try this Premium Workout

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