A simple workout routine for weight loss at home for 20 minutes daily. Effective weight loss and training of problem areas through effective physical activity.
Not all representatives of the fair sex can boast of a chiseled figure with whom nature has generously rewarded her. Most women and girls have to work hard on their bodies to achieve seductive shapes. And unfortunately not everyone can afford to regularly go to the fitness club for workouts due to various circumstances. But to effectively reduce weight, tighten muscles and consolidate the result for a long time, you can train at home. We offer you a simple set of exercises to lose weight at home, which will definitely help you get rid of fat deposits in problem areas and improve your overall well-being.
Exercises for Weight Loss and Strengthening the Muscle Cross
To achieve good results in a short time, you need a comprehensive approach to losing weight. It is not only necessary to exercise physically, but also to reconsider your diet. Avoid fast foods, premium wheat flour, sugary foods, sodas, fatty, fried and salty foods. Try to eat more protein and drink at least 2 liters of clean water or green tea a day.
Exercises for a flat stomach and thin waist
Many women face the problem of fat deposits on the abdomen and sides. These weight loss exercises are effective and simple to get rid of.
Complex for slimming hips and buttocks
What exercises you need to do to lose weight in the hips and buttocks will be discussed further. Perform this complex regularly and after 3-4 weeks you will be able to evaluate the first results.
Follow the daily suggested complex, follow a light diet, move more, and in a month the scales will show 5-9 kg less.
Every spring we start fighting for the overweight. During the race, hard diets and exercise are "wear and tear". Some even suggest miracle pills. But even babies know that physical exercise for rapid weight loss plays an important role in the war against the hated pounds.
Great if you can join a sports club on a regular basis. Unfortunately, many do not have enough time / money / patience. Training at home will give excellent results.
The optimal (recommended by doctors) training duration is 20-30 minutes.
Try the following set of physical exercises and surprise your friends with spectacular results.
Warm-up and Exercises for Fast Weight Loss
Each workout should be started with a warm up. Muscles and joints need to be warmed up. This saves you from sprains and injuries of varying severity.
So here we go. First rub the palms vigorously until they warm up. Use them to warm your face, ears and neck. Then make a few rotational movements with each joint in both directions.
Warm shoulders and arms. We perform circular movements with the shoulders forward several times and then back. The hands are straight, the palms are parallel to the floor and look in opposite directions (as if depicting a penguin). Next, we twist in different directions with our elbows and behind them - with our fists.
Stand up straight with your back straight. Make turns in opposite directions and let your lower body move. The head constantly looks in front of itself. Do 25 repetitions.
Then make a circular motion with the body. 10 rotations in each direction. The legs are still immobile.
A set of exercises for fast weight loss at home
Exercise for slimming buttocks
Place your feet slightly wider than your shoulders, bending them at the knees (most effective perpendicular). Stand in this position for as long as you can.
Make 2-3 sets of 25-35 reps. Under the pinch, the knees should be directly above the feet.
Squat down. From this position, jump to the highest possible height and return to the starting point. Repeat 20 times.
Lie on your back with your legs straight up and your hands under your lower back. Cross your legs and spread them as wide as possible. With 10 reps.
Training with slim legs
Kneel with your arms outstretched in front of you. Sit down on each glute at a fast pace, tilting your body for balance. Repeat 20-30 times.
Stand with your feet slightly wider than your shoulders, with your toes facing in opposite directions. Do a half squat at a slow pace, and stay on the bottom for as long as you can. Return to the starting position at the same speed. Do 20 reps in 2 sets.
Exercise "Swing Leg"
Add to your page. Bend the lower leg. With your upper legs, perform smooth lifts with maximum amplitude. Make 20 swings. Repeat in the opposite direction.
Lie on your back with your hands under the back of your head, legs straight. Pull your knees to your chest, and lift your shoulders and head off the floor and pull toward your knees. Return to the original position. Perform 2 sets 20 times.
Oblique Twist Exercise
Lie on your back, bend your knees. Put your hands on the back of your head. Now stretch the elbow towards the opposite knee. Repeat 20 times. Now from the opposite side.
Lower Pressure Exercise
Continue lying on your back, stretching your straight legs at a 45 ° angle to the floor and holding as much as possible. Make 10 sets.
Exercise to train all the abdominal muscles
The starting position is the same. Place your hands to the sides and rest your palms on the floor. Straighten your legs straight up. Slowly lower your legs down, turn back, lower them alternately left and right. Do it 12 times in all directions.
Half Bridge Exercise
Continue lying on your back. The legs bent at the knees rest on the floor, the arms stretching along the body. Lift your pelvis as high as possible and lower it. Perform the movement 20-30 times.
Lie on your back, place your arms and legs perpendicular to the floor. Alternatively, tear the thighs and shoulder blades off the floor as if trying to reach the ceiling with them. Do 20 reps.
Exercise "Lying Swallow"
Roll over on your stomach. Lift your straight legs and arms at the same time to the maximum height. Stretch in opposite directions. Repeat 30 times.
Step into the plank. Lower your knees to the floor. Push up on the floor 10 times.
"Reverse push-ups" exercise
Stand with your back to the chair. Sit on the edge and rest your hands on the sides of your torso. Bend your legs at a right angle and place your heels on the floor. Pull the pelvis 5 cm beyond the edge of the chair, the back should remain straight. Bend your elbows at a 90 ° angle. Climb up. Elbows are categorically unacceptable for splitting in different directions. Repeat 15 times.
Stand with your arms straight in front of you. Stay in this position for as long as you can.
Be sure to stretch your workout. Sit on the floor, spreading your legs to the maximum width; stretch your body smoothly forward, left, right. Lie on the floor and stretch your arms and legs transversely in opposite directions (i. e. , pull your left arm and right leg and vice versa).
Doing weight loss exercises at home helps tone your muscles and improve your overall body performance. You get fast results if you perform the whole complex regularly.
Why coach cases
As you know, movement is life, and that says it all. Only an active person can feel healthy. Our ancestors led a more mobile lifestyle so they did not have a question of losing weight and additional strains. We are very spoiled with the benefits of civilization and spend too much time in a sitting position, therefore we are forced to load ourselves to settle our condition. Losing weight is often used not only to become beautiful but also to become healthier.
Physical activity burns calories and builds muscle. It also increases metabolism, which not only stimulates fat burning but also improves overall health.
So it's time to figure out which exercises are best for losing weight.
So let's start looking at the best weight loss exercises with the most famous. It's no secret that running is the first exercise that helps you lose weight. In addition, it strengthens cardiovascular and respiratory systems as well as bones and connective tissue. During the run, about 600 kilocalories are burned.
The unique thing about this exercise is that it is completely natural for humans and therefore has no side effects (if you exercise reasonably and feel your body). To run you do not need special equipment and specific conditions, and this is another advantage of this exercise.
It is recommended to train speed intervals to burn calories intensively. They involve periodic short (0, 5-2 min) explosive accelerations during the main driving cycle. This running opportunity contributes to more efficient and faster burning of calories, develops the leg muscles well and speeds up metabolic processes.
Before starting the workout, warm up a bit or walk for a few minutes and gradually increase the pace. It is not recommended to stretch before running. As this exercise emphasizes the joints, it is recommended to choose comfortable shoes of high quality for it.
When considering the best weight loss products, be sure to pay attention to running. Many people underestimate aerobic exercise and believe that only muscle development allows you to lose weight, but this is not true. Muscle grows below the fat layer and burns it to a small degree, while physical activity fights fat much faster.
This exercise has the same benefits as running, but it puts less stress on the joints. Therefore, walking is suitable for those who have health problems (of course, do not forbid walking). It positively affects the condition of people suffering from obesity and cardiovascular disease. Exercise heals the body and has a positive effect on the mental state.
Walking 30 minutes at 6-7 km / h burns up to 250 calories. If you do it every day, you can lose a pound in a week. You can go anywhere. If you have short free time, just go to work.
Regardless of the species, swimming is excellent for weight loss. Exercise intensively, you can burn up to 700 kilocalories per hour. In addition to losing weight, swimming helps to strengthen muscles, tone them and form the correct body proportions. It is excellent for people suffering from obesity, asthma, arthritis and musculoskeletal problems.
While swimming, a person strengthens all the major muscle groups: abdominal muscles, back, legs, arms, buttocks. It can be used with other activities or as a stand-alone exercise. Swimming is by far one of the best weight loss exercises.
Cycling is the next item on the list of best weight loss exercises. This is a pretty good way to lose weight, which is of the average type measured in number of loads.
One hour of such training can burn 400-1100 kilocalories depending on the intensity of movement and body weight. The degree of stress also depends on the terrain.
Unlike previous sports, cycling does not stress the joints. Even those who are not very prepared can easily drive several kilometers on it.
Of course, exercising outdoors is much more interesting and useful, as the unevenness of the landscape creates additional stress, landscapes allow you to distract yourself, and fresh air gives the body tone. In addition, outdoor "rides" are much more beneficial to the cardiovascular system than training on a stationary bike. Nevertheless, the simulator allows you to lose weight and improve your condition well. In any case, the bike is one of the best exercises to slim the hips, because it is the leg extensions that receive the main load.
One way to optimize your training time is to cycle to work. This is a great way to recharge with positive energy in the morning and stimulate the acceleration of metabolism, allowing the body to use more calories during the day. Well, when you return from work on a two-wheeled friend, you can consolidate the success of your morning workout and have a good rest. After your evening classes, you get a healthy, wholesome sleep. Of course, this method is relevant in those areas where there are bike paths, or car traffic allows you to drive safely on simple roads. Otherwise, it is better not to risk it, because such a trip only gives negative impressions.
Exercises on this simulator can also be included in the complex "Best exercises to lose weight at home". Such a workout allows you to develop the body and cardio system without stressing the joints. Thanks to the movable handles, both the upper and lower body can be loaded. By adjusting the lift and inclination as well as the backward movement, you can select the most appropriate intensity level.
A person of average build who trains on an elliptical trainer can burn about 600 kilocalories per hour. Despite the fact that the simulator simulates the running and movement of a skier (by the way, skiing also burns calories very well), it does not load the joints. Thanks to this property, it is more affordable for people with arthritis, obesity and musculoskeletal diseases.
To burn more calories, it is recommended to hold on to the handles during exercise. This puts extra stress on your arms and shoulder belt. Try not to think about the calories burned. It is much more helpful to track your heart rate. It should be about 85% of your body's capacity. By selecting the load in such a way that this frequency is maintained, you can achieve the most efficient result.
This can be classified as one of the best home workouts for weight loss, but the simulator is relatively expensive and takes up a lot of space. Therefore, many prefer to train on it in the gym.
The "Best Weight Loss Exercises" complex continues a game as famous as tennis. It allows you to burn approx. 600 calories.
This type of physical activity is suitable for those who like to train in a company. It will also appeal to those who do not like sports but like the feeling of victory. The competitive aspect can stimulate even the laziest people.
Playing tennis allows you to develop flexibility, coordination, proper posture as well as throw out negative emotions and increase stress resistance.
When playing tennis, the muscles of the arms, legs and abdominal muscles are involved. In addition to the body, the head is also trained, because here you can not do without the ability to plan your actions and make a quick decision. Such exercises increase the functionality of the brain and improve memory. And researchers from the National Institutes of Health claim that tennis helps increase bone tissue.
High Intensity Interval Training
We continue the best set of exercises to lose weight at home with this interesting technique. It is suitable for those who are solely concerned about weight loss. This workout requires only 20 minutes of time at least three times a week. At the same time, it allows you to efficiently burn calories and speed up your metabolism.
Works well with other types of workouts. They consist of short explosive sets that alternate with less intense action or complete rest.
For those who have not previously played sports in this direction, you need a few months of preparation. This can be as simple as cycling, running, swimming or even walking. The main condition is the alternation of active and passive intervals.
Start with a five-minute warm-up. The sixth minute represents the exercise with maximum effect and intensity. Then a minute rest and so on in a circle without, of course, taking into account the heating. After five rounds, rest for three minutes. This is just a variation on interval training. By the way, the best abdominal slimming exercises are much more effective when you use this training method.
This is suitable for those who play sports regularly. This is evident at least from the fact that CrossFit was originally intended for training special forces.
Training includes weightlifting, endurance training, plyometrics, speed training and final strength training.
Performing CrossFit is never boring, because unlike any other program, it does not consist of multiple repetitions of the same actions, but of many types of physical activity that create a great fat burning workout.
This program is built on the accumulation of the most important components of physical fitness: flexibility, endurance, speed, strength and coordination.
Each new training day, perform actions that were not there in the last lesson. Alternatively, the daily program may include 20 pull-ups at the bar, 30 push-ups, 40 reps for the abdominal muscles and 50 squats. There is a break of three minutes between actions. The duration of a lesson, if performed correctly, does not exceed 20 minutes. To get the most out of this technique, train at least 3 times a week.
Those looking for the best slimming exercises in the legs should check out this section. Everyone knows that just walking up the stairs has an extremely positive effect on the health of the cardiovascular and respiratory systems and also allows you to burn excess calories. The same principle became the basis of this form of fitness, as step aerobics.
A lesson burns up to 500 kilocalories. Usually it lasts about 50 minutes, but you can start with 20. There are not many best exercises to lose weight, but step aerobics is definitely on their list. The essence of this system lies in the use of a special platform for climbing. Depending on the training level of the athlete and his goals, the height of the step platform may vary.
This technique is often used to repair injuries early.
This is a very simple exercise to perform and organize, which can burn a large number of calories, develop a complex body and endurance and strengthen the cardio system. It proves that your own body weight is sufficient for a good workout.
So basic exercise consists of the following steps:
- squats and palms on the floor in front of you;
- straighten your legs and take the "lying position"
- return to squat position;
- straightening as high as possible: while the arms are pulled up and the whole body is straightened.
That's all. There are also weighted burpees:
- With push-ups. After taking the reclining position, the bench press is finished and then returns to the squat position.
- Weight. Before swinging up, take some load.
Beginners who have difficulty jumping out of a squat can simply get up instead of jumping.
A round consists of an alternation of 30 seconds burpees and 30 seconds of rest and lasts 2-3 minutes. In the passive phase, it is recommended to perform the so-called shadow boxing - energetic strikes against a fictitious target, which increases the effectiveness of training.
Beginners play up to four rounds with a one-minute break in between. And advanced athletes go up to 6 laps with a break of 30 seconds.
Anyone interested in the best for weight loss should definitely pay attention to this simple and effective technique. You can make burpees 3-5 times a week, either separately or as a warm-up before the power is charged.
Home Training Requirements
The required sports equipment is represented by the following items:
- dumbbells, weight: for women from 1 to 5 kg; for men from 3 to 16 kg.
- sports mat;
- comfortable and natural sportswear;
- hanger weighing from 1 to 2 kg.
Important! If the frame weighs less, the result is canceled and more - bruises appear on the pages.
If you do not have time to visit the gym, fitness at home is an excellent substitute. Slimming exercises help you achieve good results. The most important thing is the right attitude, ambition and desire.
Obesity problems for today's humanity are more relevant than ever. Every man and woman who faces such a nuisance does not give up and tries to find a way out. Some go on rigid diets, others simply reduce portions of food, and there are some who exercise. But in both cases it is not enough just to do one thing - you must have a comprehensive influence on your own body and organism, ie. eat right and exercise.
Here we are with you and are considered the best exercises to lose weight. Everyone can choose the most suitable for themselves, the most important thing is that the classes are meaningful and do not harm their health. You should not allow overtraining because this will lead to much more unpleasant consequences than a few extra pounds. Remember that health is much more important than beauty!
Is a good alternative to training in the gym. The most important thing is striving, patience. Let’s look at what complex exercises you can do to lose weight at home.
- complex exercises to lose weight at home should always start with a clear goal and self-discipline;
- for fast results, train at least three times a week;
- training should begin at least two hours after eating;
- a course of exercises for weight loss at home is designed for regular exercise, the less often there is absence, the sooner the results will be noticeable;
- Before starting the complex, warm up. She is the first and compulsory education phase;
- To complete a set of exercises to lose weight at home, always stretch;
- Tighten your muscles as much as possible during each exercise. Most importantly, when making this or that movement, feel the zone that is being worked out;
- Proper breathing is the key to effective training. Inhalation should always be done with the nose and exhaled with the mouth with exertion;
- should eat properly and drink enough fluids.
A slim waist and a toned belly are the dream of many. The road to it is long and requires care. Let’s see what kind of waist exercises you can do yourself at home.