5 Best Compound Workouts To Lose Love Handles

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If you're struggling with love handles and want to achieve a leaner physique, don't worry - they are not impossible to beat. Compound workouts are a great way to target stubborn fat in your midsection. These workouts engage multiple muscle groups at once, helping you burn calories during and after your workout.


Unlike isolated core exercises, compound workouts work your entire body, making them effective for fat loss and muscle building. These exercises involve multi-joint movements that target your obliques, core stabilizers, and major muscle groups like your legs, back, and chest, resulting in a powerful calorie burn.



To help you reach your fitness goals, here are five compound workouts designed to help you lose love handles and tone your midsection. Each workout combines three exercises that work together to target your core while improving your overall fitness level. Whether you're a beginner or looking to enhance your routine, these workouts can guide you towards success.



The Workouts



Workout 1: Total-Body Fat-Burner


The total-body fat-burner workout is a great starting point for tackling love handles, improving strength, and boosting endurance. This workout includes dynamic movements that elevate your heart rate, engage your core, and build lean muscle.


The Routine:



  1. Dumbbell Deadlift to Press – 3 sets of 10 reps

  2. Russian Twists – 3 sets of 20 reps (10 per side)

  3. Jump Squat to High Knees – 3 sets of 12 reps



1. Dumbbell Deadlift to Press


This exercise targets multiple muscle groups, including hamstrings, glutes, back, shoulders, and core, for a full-body calorie burn.



  1. Start with a dumbbell in each hand, feet shoulder-width apart.

  2. Hinge at the hips, lowering the dumbbells towards the floor while keeping your back flat.

  3. Return to standing by driving through your heels and pressing the dumbbells overhead.

  4. Lower the weights back to shoulder height and repeat.



2. Russian Twists


This exercise targets your obliques and deep core muscles for a more defined waistline.



  1. Sit on the ground with knees bent, feet hovering above the floor, and hold a dumbbell or medicine ball.

  2. Lean back slightly, engage your core, and twist your torso from side to side, tapping the weight on the floor.



3. Jump Squat to High Knees


This cardio move works your lower body and core, perfect for burning fat quickly.



  1. Start in a squat position with weight in your heels.

  2. Jump up, landing softly back into a squat position.

  3. Immediately transition into high knees, driving your knees up towards your chest.



Workout 2: Core-Crushing Power Moves


This workout focuses on stabilizing your spine and shaping your waistline by combining core exercises with rotational movements.


The Routine:



  1. Side Plank with Hip Dips – 3 sets of 10 reps per side

  2. Kettlebell Swing – 3 sets of 15 reps

  3. Burpee with Side Lunge – 3 sets of 12 reps



1. Side Plank with Hip Dips


This exercise strengthens your obliques and core, helping to tighten and tone your waist.



  1. Start in a side plank position with your forearm on the ground and body in a straight line.

  2. Lower your hip towards the floor, then lift it back up.

  3. Repeat on one side before switching.



2. Kettlebell Swing


This exercise engages your core with every rep, helping to burn calories and improve overall strength.



  1. Stand with feet shoulder-width apart, holding a kettlebell with both hands.

  2. Swing the kettlebell back between your legs, then drive your hips forward to chest height.



3. Burpee with Side Lunge


This exercise works your entire body and burns calories by combining a burpee with a side lunge.



  1. Perform a traditional burpee.

  2. Complete a pushup and return to standing.

  3. Perform a side lunge, alternating sides with each rep.



Workout 3: Strength & Burn Circuit


This workout focuses on building lean muscle and burning fat by combining strength and cardio-based movements.


The Routine:



  1. Renegade Rows – 3 sets of 10 reps per side

  2. Dumbbell Woodchoppers – 3 sets of 15 reps per side

  3. Mountain Climbers – 3 sets of 20 reps



1. Renegade Rows


This challenging move works your upper back, shoulders, and core, perfect for sculpting your waistline.



  1. Start in a plank position with a dumbbell in each hand.

  2. Row one dumbbell towards your waist while keeping your hips square.

  3. Repeat on the other side.



2. Dumbbell Woodchoppers


This rotational exercise targets your obliques and improves functional strength.



  1. Stand with feet shoulder-width apart, holding a dumbbell with both hands.

  2. Swing the dumbbell diagonally across your body, starting from one hip and finishing above the opposite shoulder.



3. Mountain Climbers


This high-intensity bodyweight exercise engages your core and helps burn calories.



  1. Start in a plank position and drive your knees towards your chest in a running motion.



Workout 4: Oblique Shredder Workout


This workout focuses on carving out well-defined obliques and eliminating love handles through targeted exercises.


The Routine:



  1. Side-to-Side Pushups – 3 sets of 12 reps

  2. Standing Oblique Crunch – 3 sets of 15 reps per side

  3. Skater Jumps – 3 sets of 20 reps



1. Side-to-Side Pushups


This pushup variation emphasizes your obliques and shoulders while engaging your chest and arms.



  1. Start in a high plank position with hands slightly wider than shoulder-width.

  2. Lower your chest towards one hand, then push back up and repeat on the other side.



2. Standing Oblique Crunch


This standing move targets your obliques while engaging your stabilizing muscles.



  1. Stand tall with hands behind your head, lift one knee towards your elbow while crunching your torso.

  2. Alternate sides with each rep.



3. Skater Jumps


This lateral plyometric exercise improves coordination, burns calories, and works your glutes, quads, and core.



  1. Jump laterally to one side, landing softly on your opposite foot.

  2. Repeat the jump in the opposite direction, swinging your arms for momentum.



Workout 5: Dynamic Core Sculptor


This workout fires up your core while working your lower and upper body, combining compound movements with intense core engagement for a leaner waistline.


The Routine:



  1. Reverse Lunge with Twist – 3 sets of 12 reps per side

  2. Plank Shoulder Taps – 3 sets of 20 reps (10 per side)

  3. Jumping Jacks with Cross Body Crunch – 3 sets of 15 reps



1. Reverse Lunge with Twist


This exercise combines lunges with a core-twisting motion for a powerful fat-burning effect.



  1. Start standing with hands holding a medicine ball, step back into a lunge while twisting your torso.

  2. Return to standing and repeat on the other side.



2. Plank Shoulder Taps


This anti-rotational movement strengthens your core and stabilizers while challenging your endurance.



  1. Begin in a high plank position, lift one hand to tap the opposite shoulder.

  2. Alternate sides, keeping your core tight throughout.



3. Jumping Jacks with Cross-Body Crunch


This variation of jumping jacks adds a core-focused twist to burn calories and strengthen your midsection.



  1. Perform a standard jumping jack, bringing one knee across your body to meet the opposite elbow as you land.

  2. Alternate sides with each rep.


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