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How To Get Rid of Love Handles (28 Day Plan)

Last Updated on January 29, 2022 by Femniqe

Love handles are as stubborn as a mule! They can be very difficult to get rid of if you’re attacking it the wrong way.

It’s a problem that both women and men have to deal with.

For persons who don’t know what love handles are, there are sometimes referred to as muffin top or spare tire.

But it’s basically the excess fat hanging over waist on each side. There is good news however, as this 28 day love handle challenge will help you win the fight and build a sexy waist line.

What the plan entails

For this love handle challenge, it consists of 3 waist targeted moves that will be combined with cardio.

For you to get the best results over the next 28 days, cardio is a must. Cardio is the ultimate way to increase your calorie burn rate and maximize fat loss.

But remember that you don’t just want to lose fat from your waist, you want it to be well-toned and sculpted.

And for this to happen you have to marry cardio with targeted oblique exercises.

You’ve been given a calendar that will show you the amount of sets and reps you should do for each exercise for the 28 day challenge.

So let’s get into the workouts that you will be doing.

Here we go! 🏁

1. Side Plank Claps

How to do it

  • Get on your right side using your right elbow and leg to support your upper body.
  • Your left hand should be 90 degrees to the ground and left leg should be extended and resting on the ground.
  • Now you’re going to move your left leg in front of you, so that your toes can meet your left hand.
  • Hold the position for 1 second then return to starting stance.
  • Do the required sets and reps listed on the chart below.

2. Plank V-Ups

How to do it

  • Get into the plank position on your elbows and toes.
  • Make sure that your abs are contracted,  glutes tightened, body straight and parallel to the ground.
  • You’re going to push your butt as high in the air as possible, forming a V to the ground.
  • Hold the position for 1 second and then return to the starting point then repeat.
  • Do the required amount of sets and reps on the chart below.

3. Plank Crosses

How to do it

  • Get into the plank position having both hand palms flat on the ground.
  • What you’re going to do is use your right leg to kick across your left leg as if you’re break-dancing.😉
  • Now do the same for the other side and repeat.
  • Do the required amount of sets and reps on the chart below for each day.

Now it’s time for Cardio

This part is very important! After you complete routine above, you’re going to rest for 5 minutes to get ready for cardio, that should last a minimum of 10 minutes.

Whichever cardio exercise you like the most, that’s the one you should stick to.

So whether it’s jogging, running, biking or elliptical trainer, just pick an activity that you enjoy doing and do it for 10 minutes.

On the other hand, some persons prefer to have a specific cardio routine.

In the video below, you will see a quick high intensity cardio workout routine that works really well. Adding this routine will add to the calorie burning effect.


After you’ve completed the love handle workouts above, give the 10 minute cardio session everything you’ve got.

Burst as much sweat💦 as possible!

This might seem like a lot but technically it isn’t.

Remember, you’re just doing 3 targeted love handle workouts that should last no more than 20 minutes, and a cardio session for 10 minutes.

30 minutes is the optimal time for any workout session. Plus you will have rest days as your body will need to recover.

The 28 Day Love Handle Challenge Calendar


Your diet for love handles

Every fitness challenge must be combined with a healthy diet.

This might sound cliché and generic but it’s 80% diet and 20% exercise.

Exercise is just a catalyst to speed up your results but diet is the real big game changer.

So it doesn’t matter how great your workout is, it’s all pointless if your diet is bad.

Having a healthy diet doesn’t have to be complicated. Here are some steps you should follow to maximize your results for this 28 day love handle challenge.

Skipping breakfast is bad

Your breakfast is the most important meal of the day because it sets the course for how you eat the rest of the day.

You might be thinking, doesn’t skipping breakfast mean you’re consuming less calories?

Technically yes, but it is still bad, here is why.

When you skip breakfast it puts your body under more stress. Keep in mind that you just spent 6 to 8 hours asleep, without any food at all.

Therefore, your body will need the energy to power you throughout the day.

If you don’t eat it, it will cause a rise in cortisol(1) which is a stress hormone (a contributor to weight gain).

And that’s not all, you’re more likely to snack and eat way more calories than you need.

You will start binge eating to satisfy that raging hunger that you should’ve already satisfied with a good breakfast.

If you make it a point of duty to have a good healthy breakfast it will keep you satisfied, until you’re ready for lunch.

There are tons of healthy breakfast ideas that you can use throughout the week.

That’s why you should check out this guide that shows you healthy fat-burning breakfast recipes that are easy to prepare.

See them => Here

Eat healthy throughout the day

Now that we have covered breakfast, remember that there’s lunch, dinner and snacks that you will need throughout the day.

The good thing about this 28 day love handle challenge is that you won’t have to starve yourself.

Starvation diets are pointless and are not sustainable for anyone.

When it comes on to diet, the first thing to do is reduce your sugar intake. That’s the biggest fitness goal killer!

And it’s completely understandable that it’s a bit difficult, because food makers put it in everything.

It’s quite annoying when you think about it.

But don’t get overwhelmed, the point is that you should reduce processed sugar and move towards consuming more natural sugars that you can get from fruits and vegetables.

But even with natural healthy sugar, you should be moderate.

So if you want to get rid of love handles it’s time to get rid of refined sugars in your diet.

A good place to start is cakes, cookies, chocolate, pre-packaged goods, baked treats or anything that’s processed in the supermarket.

Of course, you can have your treats now and then, but you have to get your sugar cravings under control.

Anything that has added sugar is bad for your fitness goals and will only slow down your progress.

That’s just plain hard truth.😔

You want to focus on eating nutrient dense foods that will work wonders for your body.

It’s all about choosing the right food. So for example, instead of going for white pasta and rice switch to whole-grain versions that are packed with fiber.

Instead of eating a fatty cheeseburger for lunch, have a chicken salad.

Instead of eating chocolate biscuits for snacks, eat your favorite fruit.

Hope you get the picture.📷

All you have to do is make sure that whatever food choice you make throughout the day, it’s something that will contribute to your health and produce results for your fitness challenge.

Give this 28 day love handle challenge a shot!

Really, challenge yourself and put yourself through the test.

The only way you’ll see massive changes in your body is if you take massive action and get out of your comfort zone.

The comfort zone is a dream killer and it’s  the reason why many people haven’t made a single move to achieve their fitness goals.

Don’t be a part of that group, instead, take action and get some friends to join you on this love handle challenge.

Your body will start to adapt and you’ll start noticing changes that you have been longing for.

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