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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, and 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 today I want to give you a short 30-minute peripheral heart action training workout that’ll burn tons of calories helping you add to your weekly deficit, leading to a reduction of overall body fat as well as your love handles.
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. The first exercise that you’re going to do is going to be walking lunges. So 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. 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.
As soon as you’re done you’re going to move straight to push presses, and you should have 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.
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.
After 30 seconds of that, you’re going to go to the last exercise of this circuit which is inverted rows. So 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.
You’re gonna start this circuit with Goblet squats. So 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.
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. Squeeze…