Exercises for weight loss – Sportfito – site about sports and healthy lifestyle

Workout at home for weight loss

Losing weight at home is quite possible. To do this, there is a set of weight loss exercises that anyone can do. Exercising in combination with proper nutrition will help you get rid of excess weight, which will not come back later.

When creating a training plan, you need to take your body weight into account. If you are severely obese, large amounts of physical activity are not possible. If you are slightly overweight, physical activity is possible within normal limits.

Body mass index is equal to body weight in kilograms divided by the square of height in meters. For women, the optimal figure is 21, for men – 23. For any gender, the figure should not exceed 25.

You need to start training 3-4 times a week for 45-60 minutes each.

Training should be alternated with running and exercise equipment 2 times a week. And 2 times a week with strength loads - squats, pumping up the abs.

What type of exercise to choose for weight loss?

The following workouts are considered the most effective in losing weight:

Cardio. It is long-term, low-intensity physical activity that increases your heart rate. Such workouts include: an hour on a treadmill, walking on an elliptical trainer for twenty minutes.
Interval. Performed with a change in both intensity and speed. This includes jogging, walking on an elliptical, and cycling. First, speed run for half a minute, and then jog for one and a half minutes. Varying the speed, they practice for about 20-30 minutes.
Power. Such training involves exercising either with weights or using your own weight. They are cyclical in nature.

Success in losing weight is due not only to regular training, but also to a review of your diet.

Proper nutrition determines the result by 80-90 percent. You can devote up to 10 hours a week to grueling training, but reduce the effect achieved during this time to zero in the remaining 168 hours. Those who want to lose weight should stick to a strict diet. It is necessary to completely abandon carbonated drinks and fast food. The diet should contain only healthy and natural foods, that is, fruits and vegetables, lean (lean) meat.

Basic rules for training at home

To achieve the desired result, you must adhere to some rules when performing exercises:

You need to exercise 2-4 times a week. A smaller amount will not bring the desired result; a larger amount can become stressful for the body. You need to start with a minimum, gradually increasing the number of classes;
You should not take breaks during training;
Perform a set of exercises smoothly and without stopping;
It is necessary to follow the recommendations regarding the timing of the training process;
The ideal time for training to lose weight is 40 – 45 minutes;
But we must remember that you cannot start training for such a long time. It’s better to start with 10 minutes, adding 5 to 10 minutes a week until you reach 45 minutes;
You also cannot exceed the recommended time. Excessive loads can lead to various diseases and changes in the functioning of the body;
Each exercise must be performed exactly following the instructions;
We must not forget about the technique of execution, because the final result depends on it.

Useful tips and rules for doing exercises to lose weight

The exercises will be truly fruitful if you follow some rules and strictly follow the recommendations. Without any of them, fat burning simply will not start, and some will enhance the effect and achieve the desired shape only in a shorter time.

Any activity, be it running, fitness training, dancing, etc., necessarily requires a warm-up . This will prepare the muscles, ligaments and joints, warm them up, which will minimize the likelihood of injury.
Training should be intense, but still in a fairly gentle manner. 3-4 times a week is enough for the body to receive the necessary load in order to force the body to say goodbye to extra pounds and at the same time have the opportunity to recover.
The minimum breaks between approaches are 30 seconds. quite enough. But don’t give up taking breaks altogether; this will only lead to rapid fatigue of the body (physical, moral), which will lead to stagnation in training or even its complete cessation. But regularity is the key to success in losing weight.
Between exercises you need to drink water, but only a little - one or two sips will be enough. Water will speed up your metabolism, which means fat burning too.
Correct execution technique is the key to success. If you do not follow this rule, the exercises will not bring any benefit, and can also cause harm - lead to injury.
Exercises will not give results (even if they are the most effective) if you eat just anything, without any system and in unreasonable quantities. This does not mean a diet for quick weight loss, but you will still have to adjust the menu and diet
Training should be carried out at least an hour after eating . Having completed classes, it is not worth eating anything for the next 2 hours, because... The fat burning process is still happening in the body. Violating this rule will not allow you to lose weight quickly.
If you add dancing, running or swimming to your workouts , this will help significantly speed up the weight loss process.

Home workouts for weight loss

Home workouts can be just as effective as working out at the gym. The most important thing is to choose the right exercises. But we must not forget about the importance of calories.

You can do a variety of exercises, but if you don't control the amount of them, you most likely will not succeed in losing excess weight.

In order to lose extra pounds, you need to achieve a negative energy balance, i.e. calorie deficit. This means that the number of calories consumed should be less than the energy expended during daily activity and training.

If a negative balance is maintained, the body will begin to release fatty acids found in fat cells. Gradually, these cells decrease in volume, and the body becomes toned. If there is no calorie deficit, then this process will not start. Therefore, it is important to be able to calculate the daily calorie intake for weight loss.

Positive results can only be achieved if training is regular. If you use exercises only after overeating, then you will not be able to get rid of fat.

Effective exercises for weight loss

Let's talk about the most effective weight loss exercises that you can do at home.

Squats

They provide significant calorie consumption, force the hips and buttocks to work, and allow you to quickly lose weight in your legs. These exercises do not require much space, so they can be easily done at home. Their implementation requires technique, muscle work and good endurance.

You need to stand straight, put your feet shoulder-width apart;
Stretch your arms straight out in front of you;
Bend your legs at the knees and hips and begin to lower yourself, as if sitting on a chair;
The back should remain straight, the chest open;
You need to lower yourself to a comfortable point, and your thighs should be parallel to the floor.

You need to start with 3–4 sets of 15–20 repetitions. It will be possible to complicate the exercise when the load is not a burden.

Lunges

They work the legs, strengthen the muscles of the back of the thighs and buttocks. The abs are used to coordinate the movements of the legs.

Take a wide step, place your feet hip-width apart;
The back should remain straight, gaze ahead. To maintain balance, lower or place your hands on your hips;
Bend both knees at the same time until the knee of your back leg touches the floor and your front leg is bent at a 90-degree angle;
The position of the body during the exercise should be motionless.

You need to start with 2–3 sets of 10–15 repetitions on each leg.

“Climber”

This exercise works the entire body from the calves to the muscles of the arms and chest, effectively working the abs.

To do push-ups, you need to get into the starting position. The arms should be directly under the shoulders, the body should be extended in a straight line from the top of the head to the heels;
Place your feet slightly narrower than hip width. Pull your right knee towards your chest. The body must remain motionless;
Return to the starting position and repeat the same with your left knee.

Start increasing speed after you have mastered the technique. Start with five sets of 10 reps on each side.

Push ups

Suitable for pumping up the shoulder girdle, losing weight in the arms and generally burning calories. The exercise is difficult, but incredibly useful. The muscles of the chest, shoulders, and back of the arms work.

Doing the exercise is much easier if you do push-ups from a chair or bench. But your task is to reduce the distance between the floor and your hands. This will burn more calories.

Place your hands on the floor so that they are at a distance equal to one and a half shoulder widths. Feet should be hip-width apart;
Fix your body and stretch out in a straight line from the top of your head to your feet;
Face down, lower yourself toward the floor until your elbows are at a 90° angle;
Push up until your arms are fully extended.

Gluteal bridge

The exercise is suitable for those who want to have rounded and firm buttocks.

To perform it, you need to lie on the floor face up. Press your shoulders and lower back to the floor, bend your knees at an angle of 90 degrees. Press your feet firmly to the floor, place your arms at your sides;
Keep your hips, knees and feet in line. Raise your hips until you lift your buttocks and extend your hips;
The back should not bend. There should be a straight line from head to knees;
Lower yourself slowly until your buttocks touch the floor.

Additional Tips

In order to perform high-quality training without harm to the body, you must additionally follow several rules:

Exercise only in a well-ventilated area. The lack of sufficient oxygen negatively affects the condition of the muscles and the body as a whole.
Before each training session, be sure to warm up. Working with a “cold” body can lead to sprains and injuries.
Regularity of exercise. If a person has created a regime for himself, then he should try to stick to it.
Dieting. Proper nutrition is very helpful in quickly losing extra pounds.

Exercising at home remains a great way to achieve a great body and a beautiful figure. The main thing is a person’s perseverance and desire to change for the better.

A set of exercises for weight loss

A set of simple exercises will help you effectively lose weight, tone your muscles, and maintain the results for a long time. They are designed for daily 20-minute sessions.

Exercises for losing weight and strengthening the muscle corset

You need to understand that physical exercise combined with proper nutrition will help you achieve good results in a short period of time.

Plank

This exercise will help strengthen all muscle groups and help burn fat in problem areas. During the exercise, you can change the position of the limbs and the number of support points. This way you will load different muscle groups and increase your endurance.

Starting position – emphasis lying on straight arms. The hands should be directed forward and in the same vertical line with the shoulders. The back, head, legs, lower back should be straight, the chin should be slightly raised.

Tighten your abdominal muscles, do not lower your pelvis, do not bend your knees. Stay in this position for one minute, then drop to your knees to rest your muscles.

You need to do the exercise every day. Increase the execution time by 30 seconds every 2 to 3 days, gradually bringing it to 3 minutes.

Burpee

A good way to make your figure slim and get rid of excess weight. When performing the exercise, all muscle groups will be involved and metabolism will accelerate.

Metabolism is the exchange of substances and energy in living organisms.
Source Wikipedia

Squat down, place your palms in front of you, shoulder-width apart. As you exhale, jump your legs back and take a stand while lying on your straight arms. Tighten your back and abdominal muscles and simultaneously jump with both legs and stand in the original position. Your hands should remain motionless.

Take a breath. Raise your arms, straighten your shoulders and jump as high as possible. Do not stop to rest, but repeat all these steps again at a faster pace another 12 to 15 times.

Jumping “Star”

They speed up metabolism, strengthen bone tissue, muscles of the arms, legs, abdominals and back, and train the heart muscle.

Stand up straight, place your feet close to each other, lower your arms along your body. As you exhale, jump a few inches off the floor. Place your feet shoulder-width apart. Raise your arms up and clap your palms. Exhale and return to the original position.

Do 2–3 sets of 15–20 jumps. Make sure you breathe correctly: inhale through your nose and exhale through your mouth.

Exercises for losing weight in the buttocks and thighs

If these exercises are performed regularly, the results will be noticeable within 3 weeks.

Jumping out of a deep squat

Exercise strengthens the shape of the buttocks, improves metabolism, and promotes weight loss. When performing it, you need to monitor the correct breathing and technique. To increase the load, you can use special weights.

Take a straight, relaxed stance;
Place your feet shoulder-width apart, your arms can be crossed on your chest or clasped at the back of your head;
Inhale and squat so that your thighs are parallel to the floor and your feet do not leave the floor;
As you exhale, jump up as much as possible. When your feet are on the floor, return to the original position and repeat all the steps again.

Butt lift

To perform the exercise, take a pouf or low chair;
Lie on the floor with your stomach up next to a chair with the seat facing you;
Spread your arms to the sides or close them at the back of your head;
Bend your legs at an angle of 90 °;
Place your heels on the edge of the seat.

Leaning on a chair, lift your pelvis 30–50 cm up so that your torso and hips are straight. Shoulders, shoulder blades and the back of the head should not come off the floor. Stay in this position for a few seconds, then lower your buttocks almost to the floor, but do not touch it.

From this position, begin repeating the exercise. Perform it 15–20 times, rest a little and do 2 more approaches.

Fitness at home for weight loss

Fitness is a system of physical exercises, the purpose of which is to achieve athletic shape and improve the figure.

You can do fitness at home by choosing a set of exercises.

Each lesson should begin with a warm-up and end with muscle stretching.

Warm-up

Before starting exercises, you need to stretch to prepare your body for work. Starting a workout without warming up is a gross violation of safety rules, because... may cause harm to health. Warming up the muscles tones the body and smoothly prepares it for work. Warm-up should last 5 – 10 minutes.

These are good warm-up options:

Jump rope;
Dance moves;
Wave your arms;
Walk quickly in place, raising your knees as high as possible.

Movements should be soft and smooth, without muscle tension.

You need to start with the neck muscles. Make circular movements with your head clockwise. The body should be at rest, only the muscles of the head and neck work;
Then begin to make circular movements with the shoulder joints of both arms in and out;
Extend your arms at your sides, palms facing your hips. Lift them to the sides and begin to knead your elbow joints in a circular motion - in and out;
Feet shoulder width apart. Place your hands behind your back and clasp them together. Lean forward with your arms above your head and begin to do small bends;
Feet shoulder-width apart, bend your elbows and raise your arms to your chest. Do 2 twists in each direction. Look straight, the top of the head is extended upward;
Hands on the belt. Perform circular movements with your pelvis in one direction and the other, trying to make a large circle;
Jumping. Feet shoulder width apart. The arms are straightened along the body. Jump up, at the same time raise your arms above your head and clap;
Squats. Pull your buttocks back, straighten your back and squat in this position;
Lifts. Legs shoulder-width apart, feet flat on the floor. Slowly rise on your toes and lower yourself.

A set of exercises for different muscle groups

It can be:

Push ups;
Press;
Exercises for the muscles of the buttocks, back, thighs.

For exercises you need to use a circular pattern. All exercises must be performed in sequence. The exercise lasts 40 seconds, 20 are given for rest. After completing one circle for 2 minutes, rest and start repeating the exercises again.

1st day

Includes the following exercises:

Running with your knees raised high. This must be done while standing still for 40 seconds. Watch your breath, don’t hold it;
Slow walking with lunges. Feet shoulder-width apart, hands on the waist. Take a wide step with one leg, the other knee should rest on the floor; Alternate the position depending on the foot;
Get into a plank position. Stretch each arm forward in turn without changing your body position. The spine should be straight;
Frequent jumping in place with flapping of arms;
Feet shoulder-width apart, hands resting on your sides. Raise your leg to one side, then to the other. Do not bend your knees;
Take a plank position not straight, but on one side. Pull your right hand to your right knee, your left hand to your left. Perform both actions for 20 seconds.

2nd day

Jumping in place. When jumping, spread your arms and legs to the sides;
Set up a chair. Hands on the belt. Turn your back to the chair, place one leg on the chair, squat with the other, bending the knee;
Lie on the floor on your stomach. Straighten your arms and legs and lift them up at the same time. This is how the back muscles are pumped;
Get into a high plank position. Run with your feet inward, arms outstretched. The body should remain straight. Try to reach your chin with your knees;
Place your elbows on the floor, keeping your body straight. Legs are bent at the knees and resting on the floor. Lunge your leg up. This exercise helps work the gluteal and thigh muscles;
Get into a high plank position. Fix your feet on your toes. With your arms outstretched, slowly twist your body in different directions. Do not lift your palms off the floor.

3rd day

Jump with both feet in different directions. The spine is straightened as much as possible, hands are on the belt;
Sit on a chair. Place your hands on your belt. Rise from a chair on one leg. The second is bent at the knee and suspended;
Lie on your stomach and stretch out your arms and legs. Alternately raise your right arm and left leg and, conversely, your left arm and right leg;
Get into a high plank position. At the same time, spread your legs to the side. Without leaving this position, touch your left shoulder with your right hand, and your right shoulder with your left. Do the exercise for 40 seconds.

This three-day course lasts a month, then it must be strengthened with weight loads.

Stretching

It is better to do it at the end of a workout to get rid of discomfort in the muscles and only when they are warmed up.

Hamstring stretch

This stretch is also effective for relaxing the shoulder area.

Feet shoulder-width apart, hands behind and clasped;
Without bending your knees, bend down and move your arms back as far as possible;
Relax your neck, back, legs and stay in this position for 30 seconds. After this, smoothly return to the starting position.

"Scissors"

Stand straight with your feet together;
Lunge forward with your right leg and lean towards it. Try to keep your back and legs straight.

Hold this position for 30 seconds. Then slowly return to the starting position and repeat the exercise with the other leg.

Stretching while standing

Place one heel on a chair or bench. They should be below the hips;
Stretch towards your raised leg. Try to press your stomach closer to your thigh and your chest to your knee.

Stay in this position for 30 seconds, then change legs.

Lying stretch

Lie on your back. the right leg is straightened and the left leg is raised up. In this case, the head, torso and pelvis should fit tightly to the floor and not come off it;
The raised leg should be straight. Place your palms around the inside of your knee and gently pull it toward you.

Stay in this position for 30 seconds, and then repeat the exercise with your right leg.

Stretching while sitting

Sit down, cross your legs;
Place your right palm on the floor next to your right thigh;
As you inhale, raise your left arm and stretch up and to the right;
As you exhale, bend to the right without lifting your buttocks from the floor;
On your next inhalation, return to the starting position.

Repeat the exercise 3 times. Do the same for the other side.

Cobra pose

Lie face down on the floor, bring your feet together and extend your toes. Place your palms under your shoulders;
As you inhale, slowly lift your body, your arms should be bent at the elbows;
Take 2 slow breathing cycles. With the next inhalation, lift your body higher, bending in the lower back and thoracic region of the back;
Straighten your arms, stretch your neck, chin should be directed towards your chest;
Do 2 more breathing cycles. Pull your neck and crown back, increasing the bend in the thoracic spine.

"Training program"

Monday

At the beginning of the week, you should do strength training to strengthen your muscles, since the body is well restored after the weekend. Before training, you need to spend 15 minutes. active warm-up of the whole body to prepare muscles and ligaments for the upcoming load. Perform all exercises for 15 repetitions in 3 approaches.

The main workout includes exercises for all muscle groups:

"Deep squats";
“Wide lunges” - a specified number of repetitions are performed with each leg;
“Plank with dumbbell row” - you need to do 15 repetitions with each hand;
"Push ups";
“Dumbbell press up”;
“Arm curls with dumbbells”;
"Twists";
"Leg Raise"

For aerobic exercise, jumping rope is good; you need to do it 3 times for 60 seconds. As a cool down – 10 minutes. stretching all muscles.

Tuesday

Circuit training day, perform all exercises one by one for 15 repetitions. During the workout you need to do 3 laps. To prepare your heart for the upcoming load, your warm-up should include running in place.

Exercises of the main complex:

"Plie squats";
"Push ups";
"Gluteal bridge";
"Superman";
"Scissors";
Jumping in place – 30 times.

You need to add breathing exercises to your cool-down to bring your heart rate back to normal.

Wednesday

Day of strength and aerobic exercise. The main workout includes 3 sets of exercises, each should be performed for 20 repetitions. Taking into account the activity of the upcoming workout, the warm-up should include rotational movements, warming up the joints and ligaments.

The lesson consists of exercises:

“Squats” with arms raised in front of you;
“Leg kicks back” – perform 20 repetitions with each leg;
"Reverse push-ups";
"Hyperextension";
"Bike".

As a cool down - 5 minutes. stretch your legs and back, and for fat burning, walk for 30-45 minutes.

Thursday

It is necessary to perform a workout with an emphasis on problem areas. A short warm-up consists of rotational movements of the legs and arms. To increase the fat-burning effect, perform all exercises for 20 repetitions in a circle, with a 30-second rest between sets.

Per class, do 2 laps, which include:

“Wide lunges” – do 20 repetitions with each leg;
“Push-ups from the wall”;
"Gluteal Bridge";
“Arm extension up” with a light dumbbell;
"Superman";
“Swing your leg to the side”;
"Twists";
Jumping rope – 30 sec.

During the cool-down, it is good to stretch the muscles of your arms and legs and do breathing exercises.

Friday

During training, you should work out the maximum number of muscles; to do this, perform 2 sets of all exercises. To increase the effectiveness of the lesson, the warm-up should include swings, rotations with arms and legs, as well as turns and tilts of the body.

In each approach, do 15 repetitions of the following exercises:

“Short lunges” – do 15 repetitions with each leg;
“Leg kicks back” – do 15 repetitions with each leg;
"Bridge";
"Push ups";
“Hovering over the floor” – 60 sec.
“Clenching the palms in front of the chest”;
"Twists";
“Leg Rotations” – perform 15 repetitions in each direction.

As a cool-down, do 50 jumping jacks and stretch your entire body.

Saturday

Add exercises to your workout to work on problem areas. In the first part of the lesson, alternately perform exercises on the legs - 2 sets of 15 repetitions, after which work on the upper body in the same way. Abdominal exercises are performed separately.

Include running in place with knees raised in your warm-up, and in your main workout:

"Squats";
“Pulling the legs back”;
“Side lunges”;
"Gluteal bridge";
Before working on the top, do 50 jumps in place;
“Dumbbell Bench Press”;
"Superman";
"Push ups";
“Hovering over the floor” – 60 sec.

To increase fat burning, perform jumping rope 2 times for 60 seconds . The cool-down should begin with breathing exercises and stretching the legs.

Sunday

A day of muscle recovery and active aerobic exercise, you need to walk for 60 minutes.

To trigger hormonal processes, before cardio training you should perform two sets of abdominal exercises:

“Twisting” – for the maximum number of times.
“Bicycle” – 20 repetitions with each leg.
“Side bends” – 50 repetitions in total.

For aesthetic weight loss and maintaining tone, daily exercises for the muscles of the whole body are necessary, as well as strict adherence to diet and aerobic exercise. Proper technique must be learned and followed to avoid injury and increase the effectiveness of home workouts.