Hardcore workout to make you sweat buckets!

If you have read some of my other posts you would realize that doing abdominal exercises alone won’t get rid of your love handles. Basically, with a combination of specific muffin top exercises and some fun high intensity training, you will finally strip that excess fat from your hips.

Now you have made it to this website, you can finally STOP doing endless amount of crunches, (in-fact these should not be performed at all!) and start doing fun workouts that will work. In previous posts I've given you exercises, but in this post I’m going to give you a 60 minute workout that you can use straight away.

This workout involves using the gym, so equipment will be needed, but I will write up another post of alternative exercises that don't require any equipment in the next week or so, so those of you that don’t have access to a gym or gym equipment can do this workout as well.

So without waffling on any more, here’s a super effective workout you can put into practice straight away.


I’m going to be using a scale of 1-10 of how hard you will work your body. 1 being very easy and light, 10 being maximum effort, working the body hard.

Bike sprint (1st set)

You have to get your body ready for exercise, so you need to start with a quick 3-5 minute warm up at an easy pace of around 3 on our scale. Work this pace down gradually to a standstill over the three to five minutes. 
Barbell Front Squats (1st set, Right)

This will consist of 10-12 reps. Once you have completed these; remember to have 30 seconds rest, not that I’ll have to remind you! Believe it or not, squats work all the abdominal muscles. This is one exercise that’s a must for losing your love handles! (More of these to come!)

Bike Sprint (2nd Set)
Now it’s time for the real work to start. This time do 30 seconds at 3 on our scale, then 90 seconds at 8-9, followed by another 30 seconds at around 4. Told you it’s getting hard! No pain no gain! Rest for 30-60 seconds.

Treadmill Intervals
3 minutes at a steady pace, about 4 on our scale. 10 seconds sprint pace, then 30 seconds’ recovery pace, this would be about 2-3 on the scale. Repeat this for 10 minutes.

Barbell Front Squats (2nd Set)
3 sets of 10-12 reps, with 30 seconds rest in between each set.

Ball Planks (Set 1, Left)
Press up position, with your forearms on the ball. Contract your abs for 15 seconds, with 20 seconds rest, do this 5 times.

Bike sprint (3rd Set)
30 seconds steady pace, again at around 3, 60 second sprint, 30 seconds steady pace and now give your self 1 minute rest. This is when you’ll be burning some serious fat from your body! Your body with no muffin tops? You can start believing in yourself now!

Cable Chop (Right)
3 sets of 10-12 reps, with a 30 second rest in between each set.

Bike Spint (Final Set)
‘Thank God’ I hear you say! 30 second steady pace, 90 second sprint, 30 second steady pace then rest for 30 seconds.

Ball Planks (Set 2)
Press up position, with your forearms on the ball. Contract your abs for 15 seconds, with 20 seconds rest, do this 5 times.

That’s it! You may be thinking this is a pretty hard workout, and you’d be right in thinking that, but how badly do you want nice flat abs? Contrary to popular belief, gyms are not social clubs!
They are there to help you lose weight, so use it for that, once you have your head in the right place and you're losing weight, then you'll have more time to stand around talking!
With exercise, a healthy diet and a little bit of motivation, you WILL lose weight, and finally get rid of that stubborn belly fat.

So what’s it going to be? Fat abs or…. Flat abs?