Jumping jacks are the first HIIT workout to melt love handles. Stand erect with your feet shoulder-distance apart and arms at your sides to start jumping jacks. Jump with your arms overhead and feet wider. Jump your feet back in and lower your arms to the start. Jump jacks for 30 seconds, then rest 15 seconds. Three to four sets.
In a high plank, stretch your legs behind you and place your hands below your shoulders. Focus on your core. Move your right knee toward your chest quickly before returning it behind you. Then raise your left knee to your chest. Rotate sides for 30 seconds. Rest 15 seconds. Three to four sets.
Put your feet shoulder-width apart. Drop into a high plank with your hands on the floor and legs behind you, engaging your core. Do pushups. Jump from feet to hands. Lift your arms aloft and leap explosively. Do 30 second burpees. Rest 15 seconds. Three to four sets.
Stand tall with your feet hip-width apart for high knees. As if sprinting in place, raise each knee and arm to your chest. Kneel high for 30 seconds. Rest 15 seconds. Three to four sets.
Lay on your side with your bottom forearm on the ground and your top hand on your hip or fully extended. Stack feet. Lift your hips off the floor to make a straight line from shoulders to ankles. Control your hips to "dip," or lower them. Press back to side plank. Perform this exercise for 30 seconds, then rest for 15 seconds. Three to four sets.
First, sit on a fitness mat. Kneel and raise your feet. Lean back so your upper body makes a 45-degree angle with the ground. Clasp your hands in front of your chest. Twisting left, back to center, then right, engage your abs. Twist 15–20 times per side. Rest 15 seconds. Three to four sets.
Flatten your back on an exercise mat. Put your hands behind your head. Bend your knees and elevate your legs to 90 degrees. Crunch up and stretch your right leg as your right elbow touches your left knee. Next, crunch to the opposite side with your left elbow to your right knee and left leg extended. Crunch 10–15 times per side. Rest 15 seconds. Three to four sets.
The last HIIT activity to melt love handles is the squat jump. Squat leaps with shoulder-distance feet. Put your hands behind your heart. When squatting, bend both knees. Jump until your legs are stretched, activating your quadriceps, hamstrings, and glutes. Control your squat descent. Squat leaps for 30 seconds, 15-second break. Three to four sets.