Love handles can be one of the most frustrating areas to tackle when working toward a leaner physique, but with the right approach, they are far from unbeatable. Compound workouts, which engage multiple muscle groups at once, are a game-changer for targeting stubborn fat in your midsection. By activating large muscle groups and increasing your overall energy expenditure, compound exercises not only burn calories during the workout but also rev up your metabolism long after you finish. So, I’ve put together the five best compound workouts to lose love handles and get your middle back into shape.
Unlike isolated core movements, compound exercises demand full-body effort, making them highly effective for fat loss and muscle building. These workouts incorporate multi-joint movements that work your obliques, core stabilizers, and major muscle groups like your legs, back, and chest. The result? A powerful calorie burn that torches fat from head to toe, including those pesky love handles.
To help you achieve your goals, I’ve designed five compound workouts prioritizing fat-burning, functional strength, and core engagement. Each workout combines three powerful exercises that work in unison to target your midsection while enhancing overall fitness. Whether you’re just beginning your fitness journey or looking to level up your routine, these workouts are your blueprint for success.
The Workouts
Workout 1: Total-Body Fat-Burner
The total-body fat-burner workout is an excellent starting point for tackling love handles while improving strength and endurance. This workout combines dynamic movements that elevate your heart rate, engage your core, and build lean muscle. Integrating full-body actions with targeted core work creates a powerful calorie deficit, helping you shed fat and sculpt a more defined waistline.
The Routine:
- Dumbbell Deadlift to Press – 3 sets of 10 reps
- Russian Twists – 3 sets of 20 reps (10 per side)
- Jump Squat to High Knees – 3 sets of 12 reps
1. Dumbbell Deadlift to Press
This versatile exercise engages your hamstrings, glutes, back, shoulders, and core, making it an ideal choice for a full-body calorie burn.
- Start with a dumbbell in each hand, feet shoulder-width apart.
- Hinge at the hips, lowering the dumbbells toward the floor while keeping your back flat.
- Return to standing by driving through your heels and pressing the dumbbells overhead in one fluid motion.
- Lower the weights back to shoulder height and repeat.
2. Russian Twists
Targeting your obliques and deep core muscles, Russian twists are a staple for melting fat from your waistline.
- Sit on the ground with your knees bent, feet hovering above the floor, and hold a dumbbell or medicine ball.
- Lean back slightly to engage your core, then twist your torso to one side, tapping the weight on the floor.
- Twist to the opposite side and repeat.
3. Jump Squat to High Knees
This explosive cardio move spikes your heart rate while working your lower body and core, which is perfect for burning fat fast.
- Begin in a squat position with your weight in your heels.
- Explode upward into a jump, landing softly back into a squat.
- Immediately transition into four high knees, driving your knees up toward your chest with each step.
Workout 2: Core-Crushing Power Moves
This workout zeroes in on the muscles responsible for stabilizing your spine and shaping your waistline. Combining core-focused exercises with rotational movements not only chisels your obliques but also enhances functional strength. These power moves are designed to challenge your stability and coordination while creating the ideal environment for fat loss.
The Routine:
- Side Plank with Hip Dips – 3 sets of 10 reps per side
- Kettlebell Swing – 3 sets of 15 reps
- Burpee with Side Lunge – 3 sets of 12 reps
1. Side Plank with Hip Dips
This exercise strengthens the obliques and improves core stability, helping to tighten and tone your waist.
- Start in a side plank position with your forearm on the ground and your body in a straight line.
- Lower your hip toward the floor, then lift it back up.
- Maintain a strong core throughout and repeat all reps on one side before switching.
2. Kettlebell Swing
A classic for burning calories and improving overall strength, the kettlebell swing also activates your core with every rep.
- Stand with your feet shoulder-width apart, holding a kettlebell with both hands.
- Hinge at your hips to swing the kettlebell back between your legs.
- Drive your hips forward explosively to propel the kettlebell to chest height.
3. Burpee with Side Lunge
Combining a fat-burning burpee with a functional side lunge, this exercise works your entire body and blasts calories.
- Start by performing a traditional burpee.
- Jump back into a plank.
- Complete a pushup.
- Return to standing.
- From standing, step out into a side lunge, alternating sides with each rep.
Workout 3: Strength & Burn Circuit
Designed to build lean muscle while incinerating fat, this workout uses a mix of strength and cardio-based movements to get your body working at full capacity. Engaging multiple muscle groups in each exercise elevates your metabolism for hours after your workout.
The Routine:
- Renegade Rows – 3 sets of 10 reps per side
- Dumbbell Woodchoppers – 3 sets of 15 reps per side
- Mountain Climbers – 3 sets of 20 reps
1. Renegade Rows
The renegade row is a challenging move that works your upper back, shoulders, and core, making it a perfect addition for sculpting your waistline.
- Start in a plank position with a dumbbell in each hand.
- Row one dumbbell toward your waist while keeping your hips square.
- Lower the dumbbell and repeat on the other side.
2. Dumbbell Woodchoppers
This rotational exercise is perfect for trimming your obliques and improving functional strength.
- Stand with your feet shoulder-width apart, holding a dumbbell with both hands.
- Swing the dumbbell diagonally across your body, starting from one hip and finishing above the opposite shoulder.
3. Mountain Climbers
A high-intensity bodyweight move, mountain climbers help you burn calories and engage your core with every rep.
- Start in a plank position.
- Drive one knee toward your chest, then quickly switch legs in a running motion.
Workout 4: Oblique Shredder Workout
The oblique shredder workout zeroes in on your sides to carve out well-defined obliques and eliminate love handles. By combining rotational and lateral movements with powerful calorie-burning exercises, this workout creates a potent mix of strength and fat loss. The combination of functional core training and high-intensity moves makes it perfect for sculpting a leaner waistline while building athleticism.
The Routine:
- Side-to-Side Pushups – 3 sets of 12 reps
- Standing Oblique Crunch – 3 sets of 15 reps per side
- Skater Jumps – 3 sets of 20 reps
1. Side-to-Side Pushups
This variation of the traditional pushup emphasizes your obliques and shoulders while still engaging your chest and arms.
- Start in a high plank position with your hands slightly wider than shoulder-width.
- Lower your chest toward one hand, bending your elbows.
- Push back up to the plank and repeat on the other side.
2. Standing Oblique Crunch
A simple yet effective standing move that targets your obliques while engaging your stabilizing muscles.
- Stand tall with your hands behind your head and your feet shoulder-width apart.
- Lift one knee toward your elbow on the same side while crunching your torso.
- Return to the starting position and alternate sides.
3. Skater Jumps
This lateral plyometric exercise improves coordination, burns calories, and works your glutes, quads, and core.
- Begin standing, then jump laterally to one side, landing softly on your opposite foot.
- Swing your arms for momentum and repeat the jump in the opposite direction.
Workout 5: Dynamic Core Sculptor
The dynamic core sculptor is designed to fire up your core while simultaneously working your lower and upper body. This workout combines powerful compound movements with intense core engagement, making it a go-to choice for torching love handles and improving overall strength. The exercises not only target your midsection but also boost your functional fitness.
The Routine:
- Reverse Lunge with Twist – 3 sets of 12 reps per side
- Plank Shoulder Taps – 3 sets of 20 reps (10 per side)
- Jumping Jacks with Cross Body Crunch – 3 sets of 15 reps
1. Reverse Lunge with Twist
By combining lunges’ lower-body activation with a core-twisting motion, this exercise delivers a double dose of fat-burning power.
- Start standing tall with your hands, holding a lightweight medicine ball or dumbbell.
- Step back into a lunge while twisting your torso toward the forward leg.
- 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.
- Begin in a high plank position, keeping your hips steady.
- Lift one hand and tap the opposite shoulder.
- Alternate sides, ensuring your core stays tight throughout.
3. Jumping Jacks with Cross-Body Crunch
This variation of the classic jumping jack adds a powerful core-focused twist to torch calories and strengthen your midsection.
- Perform a standard jumping jack.
- As you land, bring one knee across your body to meet your opposite elbow.
- Alternate sides with each rep.
