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The #1 Best Workout To Get Rid Of Love Handles For Good, Trainer Says

Shrink that stubborn fat with these exercises.
FACT CHECKED BY Alexa Mellardo

One of the most problematic areas where people want to lose fat is their love handles, aka the "muffin top." In order to burn fat, no matter which area of the body you're focusing on, you need to follow a few basic steps: eating a healthy diet while being at a calorie deficit, strength training regularly, and getting in cardio conditioning work. When you do this formula consistently, you'll be able to lose fat and reach your fitness goals. However, if you want to get rid of love handles for good, know that this is a stubborn area of the body due to high insulin levels. Besides eating a controlled carb diet, you'll want to incorporate training sessions that are a bit higher intensity.

One of my favorite workouts to burn fat includes a complex. If you're not familiar with a complex, it's a series of compounds movements that you do sequentially with no rest, either holding a pair of dumbbells, kettlebells, or a barbell. It's a challenging workout for sure, but can help you melt off those love handles in the process.

Here's an example of a complex you can do with a pair of dumbbells to get rid of love handles for good. Perform this as a single session, or add it to the end of one of your workouts as a finisher. Do 3 to 4 sets of the following exercises back-to-back, and next, check out The 6 Best Exercises for Strong and Toned Arms in 2022, Trainer Says.

Dumbbell Romanian Deadlift

dumbbell romanian deadlift
Tim Liu, C.S.C.S.

Hold a pair of dumbbells in front of you. Keep your chest tall and knees soft, and push your hips back while dragging the weights down your thigh. Once you get a nice hamstring stretch in, drive your hips forward, squeezing your glutes to finish. Perform 3 to 4 sets of 6 reps.

Related: The 3 Best Floor Exercises To Shrink Belly Fat Fast, Trainer Says

Dumbbell Bent-Over Row

Dumbbell Row
Tim Liu, C.S.C.S.

With your feet shoulder-width apart, push your hips back, and bend your torso so you're bent forward at least 45 degrees. Tighten your core, and row both dumbbells towards your hips, squeezing your lats at the end. Straighten your arms fully before performing another rep. Complete 3 to 4 sets of 6 reps.

Dumbbell Front Squat

Dumbbell Front Squat
Tim Liu, C.S.C.S.

Begin by holding a pair of dumbbells up to your shoulders. Keep your core tight, push your hips back, and squat down until your quads are parallel to the ground. Then, drive through your heels and hips to stand back up, flexing your quads and glutes to finish. Perform 3 to 4 sets of 6 reps.

Related: The Best Cardio Exercises To Get A Lean Body Fast—Without Equipment

Dumbbell Shoulder Press

dumbbell shoulder press
Tim Liu, C.S.C.S.

Begin this exercise with the dumbbells up next to your shoulders and your palms facing each other. Keep your core tight and glutes squeezed, and press the dumbbells up, flexing your shoulders and triceps at the top. Lower the weight under control before performing another rep. Complete 3 to 4 sets of 6 reps.

Dumbbell Reverse Lunges

dunbbell reverse lunges
Tim Liu, C.S.C.S.

For this exercise, you're going to hold a pair of dumbbells, and take a long stride backward with one leg. Firmly plant your heel down, then lower yourself until your back knee touches the ground. Push through with your front leg to come back up, then repeat with the other side. Do 3 to 4 sets of 6 reps on each leg.

Tim Liu, C.S.C.S.
Tim Liu, CSCS, is an online fitness and nutrition coach based in Los Angeles Read more about Tim
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