A moderate exercise routine to lose weight at home for 20 minutes every day. Effective weight loss and problem solving by doing effective physical activity.
Not every fair sex representative can boast of a chisel figure whose nature has given him or her an appreciation. A large number of women and girls have to work hard on their bodies to achieve a seductive form. Unfortunately, not all of them are able to go to a fitness club for training due to various circumstances. But to lose weight effectively, tighten muscles and consolidate the results for a long time, you can practice at home. We offer a simple set of exercises for weight loss at home, which will definitely help you get rid of fat storage in problem areas and improve your overall well-being.
Exercises to lose weight and strengthen muscle corsets
To achieve good results in a short time, you need a comprehensive approach to weight loss. You not only need to exercise physically, but also to reconsider your diet. Avoid fast food, premium wheat flour, foods that contain sugar, soda, fatty, fried, and salty foods. Try to eat more protein and drink at least 2 liters of pure water or green tea daily.
Exercises for flat stomach and thin waist
Many women have problems with bloating and fat. This weight loss exercise is effective and easy to get rid of.
Complex for slimming the hips and back
What exercises you need to do to lose weight in the hips and buttocks will be discussed further. Do this complex regularly, and after 3-4 weeks you will be able to evaluate the first results.
Follow the recommended daily complex, follow a light diet, move more, and in a month the scales will drop 5-9 kilograms.
Every spring we start fighting excess weight. In this course is a difficult diet and "wear and tear" exercise. Some even use magic pills. But babies know that physical exercise to lose weight quickly plays a major role in the fight against the hated kilograms.
Great if you can attend sports clubs on a regular basis. Unfortunately, many do not have enough time / money / patience. Exercise at home will give excellent results.
The optimal training period (recommended by the doctor) is 20-30 minutes.
Try the following set of physical exercises and surprise your friends with amazing results.
Warm up and exercise to lose weight fast
Each exercise should begin with warm-up. Muscles and joints should be heated. This will save you from sprains and severe injuries.
So, here it is. First, rub your palms vigorously until hot. Use it to warm your face, ears and neck. Then make some rotational movements with each joint in both directions.
Warms shoulders and arms. We did a circular motion with the shoulders forward several times, then backwards. Hands straight, palms parallel to the floor and looking in the opposite direction (as if depicting a penguin). Next, we turn in a different direction with the elbow, and behind him - with a fist.
Stand up straight with your back straight. Turn in the opposite direction, letting your lower body not move. The head appears in front of him all the time. Perform 25 repetitions.
Then make a circular motion with the body. 10 turns in each direction. The legs are still motionless.
A set of exercises to lose weight fast at home
Exercise to slim your back
Place your feet slightly wider than your shoulders, bent at the knees (most effective at right angles). Stand in this position for as long as you can.
Perform 2-3 sets of 25-35 repetitions. During squatting, the knees should be right above the feet.
Squat down. From this position, jump to as high a height as possible 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. Drain your feet and spread as wide as possible. 10 repetitions only.
Slim Leg Training
Kneel with your hands outstretched in front of you. Sit on each glute at a fast pace, tilting your body for balance. Repeat 20-30 times.
Half Line Training
Stand with your feet slightly wider than your shoulders, with your toes rotating in the opposite direction. Do a half squat slowly, keeping it at the bottom as long as you can. Return to starting position at the same speed. Do 20 repetitions in 2 sets.
Practice "Foot Swing"
Lying next to you. Bend the bottom of the leg. With the upper leg, perform a smooth lift with maximum amplitude. Perform 20 swings. Repeat in the opposite direction.
Lie on your back with your hands under 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. Do 2 sets 20 times.
Tilt Rotation Exercise
Lie on your back, knees bent. Place your hands on the back of your head. Now stretch the elbow toward the opposite knee. Repeat 20 times. Now from the other side.
Lower Press Exercise
Keep lying on your back, extend your legs straight at a 45 ° angle to the floor and hold as much as you can. Do 10 sets.
Exercise to do all the abdominal muscles
Starting position is the same. Place your hands to the side and place your palms on the floor. Straighten your legs straight up. Slowly lower your legs down, back up, lower them alternately left and right. Do it 12 times in all directions.
Half bridge training
Keep lying on your back. The legs are bent at the knees lying on the floor, the arms stretching all over the body. Raise your pelvis as high as you can and lower it. Perform the movement 20-30 times.
Lying on your back, place your arms and legs perpendicular to the floor. Alternately tearing the thighs and shoulder blades off the floor seems to be trying to reach the ceiling with them. Do 20 repetitions.
"Lying Down" Exercise
Roll into your stomach. Lift your legs and arms straight at the same time to maximum height. Stretch in the opposite direction. Repeat 30 times.
Stepping into the board. Lower your knees to the floor. Push on the floor 10 times.
Reverse push-up exercises
Stand with your back to the chair. Sit on the side and place your hands on the sides of your torso. Bend your legs at right angles and place your heels on the floor. Pull the pelvis 5 cm past the edge of the chair, the back should be straight. Bend your elbows at a 90 ° angle. Climb. Elbows are categorically unacceptable to separate in different directions. Repeat 15 times.
Stand upright with your hands in front of you. Remain in this position for as long as you can.
Make sure you exercise. Sit on the floor, stretching your legs to maximum width; smoothly stretch your body forward, left, right. Lie on the floor and stretch your arms and legs horizontally in opposite directions (i. e. , pull your left arm and right leg, and vice versa).
Doing weight loss exercises at home will help strengthen your muscles and improve your overall body performance. You will get fast results if you do the whole complex regularly.
As you know, movement is life, and that says it all. Only active people can feel healthy. Our ancestors lived a more mobile lifestyle, so they had no questions about losing weight and extra weight. We were so pampered by the benefits of civilization and spent too much time in a sitting position, therefore, to resolve our situation, we had to fit in separately. Losing weight is often used not only to be beautiful, but also to be healthier.
Physical activity burns calories and builds muscle. It also increases the rate of metabolism, which not only stimulates fat burning, but also improves overall health.
So it's time to find out which exercise is best for weight loss.
So let's start with the best weight loss exercises with the most famous ones. It is no secret that running is the first exercise to help lose weight. In addition, it strengthens the cardiovascular and respiratory systems, as well as bone and connective tissue. In the process of running, about 600 kilocalories are burned.
The uniqueness of this exercise lies in the fact that it is natural for humans, and therefore has no side effects (if you exercise properly and feel your body). To run, you do not need special equipment and certain conditions, and this is another advantage of this training.
Speed interval training is recommended to burn calories intensively. They imply periodic short burst acceleration (0, 5-2 min) during the main run cycle. This walking option contributes to more efficient and fast calorie burning, develops leg muscles well and speeds up metabolic processes.
Before starting the workout, you should do a little warm-up or walk for a few minutes, gradually increasing the speed. Stretching before running is not recommended. Since this exercise puts pressure on the joints, it is advisable to choose comfortable and high quality shoes for him.
When considering the best weight loss products, you should definitely pay attention while running. Many people underestimate aerobic exercise, believing that only muscle development allows you to lose weight, but this is not true. Muscles grow under the fat layer and burn them slightly, while physical activity fights fat faster.
This exercise has the same benefits as running, but puts less pressure on the joints. Therefore, walking is suitable for those who have health problems (of course, do not forbid walking). It affects the condition of people suffering from obesity and cardiovascular disease. Comprehensive training heals the body and has a positive effect on mental state.
Walking 30 minutes at a distance of 6-7 km / h will burn up to 250 calories. If you do it every day, you can lose half a kilogram in a week. You can walk anywhere. If you lack free time, walk to work.
Regardless of the species, swimming is excellent for weight loss. Exercising intensively, you can burn up to 700 kilocalories per hour. In addition to losing weight, swimming helps strengthen muscles, tighten them and form the right body parts. It is very good for people suffering from obesity, asthma, arthritis and musculoskeletal system problems.
While swimming, a person strengthens all major muscle groups: abdomen, back, legs, arms, back. It can be used in conjunction with other activities or as a stand-alone exercise. Swimming is one of the best weight loss exercises.
Cycling is the next item in the list of Best Weight Loss Exercises. This is a pretty good way to lose weight, which is kind of average in terms of total load.
One hour of such training can burn 400-1100 kilocalories, depending on movement intensity and weight. The level of pressure also depends on the field.
Unlike previous sports, cycling does not put pressure on the joints. Even those who are not very ready can travel a few kilometers easily.
Of course, it is much more interesting and useful to practice outdoors, because the imbalance of the landscape creates additional stress, the landscape allows you to distract yourself, and the fresh air gives tone to the body. In addition, outdoor “travel” is far more beneficial to the cardiovascular system than exercising on a stationary bike. Even so, the simulator allows you to lose weight and improve your condition well. However, the bike is one of the best exercises for slimming the hips, because the extensor legs receive the main load.
One of the ways to optimize your training time is cycling to work. This is a good method to replenish with positive energy in the morning and stimulate metabolic acceleration, which will allow the body to release more calories throughout the day. Well, after returning to work with a two-wheeler partner, you can combine the success of your morning workout and relax well. After your night class, you will get a healthy and wholesome sleep. Of course, this method is relevant in areas where there are bicycle roads or car traffic that allow you to ride safely on modest roads. Otherwise, it is better not to take risks, because such a trip will only have a negative impact.
Exercises in this simulator can also be included in the complex "Best exercises for weight loss at home". Such exercises allow you to develop the body and cardio system without stressing the joints. Thanks to the movable handle, the upper and lower body can be loaded. By adjusting the elevator and incline, as well as the movement backwards, you can choose the most appropriate level of intensity.
An average person who develops, exercises with an elliptical trainer, can burn about 600 kilocalories per hour. While the simulator simulates the movements and movements of skiers (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 a grip while exercising. This will put extra pressure on your arms and shoulders. Try not to think about calories burned. Much more useful for detecting your heartbeat. It should be about 85% of your body capacity. By choosing such a load until this frequency is maintained, you can achieve the most effective results.
This can be classified as one of the best home exercises for weight loss, but the simulator is quite expensive and requires a lot of space. Therefore, many prefer to work out in the gym.
The "Best Weight Loss Training" complex continues the popular game of tennis. It allows you to burn around 600 calories.
This type of physical activity is suitable for those who like to train in the company. This will also appeal to those who do not like sports, but love the feeling of victory. The competitive aspect can stimulate even the slowest people.
Playing tennis allows you to develop flexibility, coordination, proper posture, as well as remove negative emotions and increase stress resistance.
While playing tennis, the muscles of the arms, legs and abs are involved. In addition to the body, the head is also trained, because here you can not do without the ability to plan actions and make quick decisions. Such exercise improves brain function and improves memory. And scientists from the National Institutes of Health claim that tennis helps improve bone tissue.
High Intensity Interval Training
We continue the best training to lose weight at home with this exciting technique. It is suitable for those who are exclusively concerned with weight loss. This exercise only requires 20 minutes of time at least three times a week. At the same time, it allows you to burn calories effectively and speed up metabolism.
Works well with other types of training. They consist of a short set of explosions alternating with less powerful action or complete rest.
For those who have never played sports before, you need a few months of preparation. It's as easy as cycling, running, swimming or even walking. The main condition is the replacement of active and passive intervals.
Start warming up for five minutes. The sixth minute represents training with maximum impact and intensity. Then rest for a while and then in a circle, regardless of the heating, of course. After five laps, you should rest for three minutes. This is just a variation of interval training. By the way, the best slimming exercises are much more effective when using this training method.
This is suitable for those who regularly play sports. This is evidenced by at least the fact that CrossFit was originally intended for special team training.
Exercises include weight lifting, endurance training, plyometrics, speed training, and finally strength training.
Doing CrossFit is never boring, because unlike other programs, it does not consist of many repetitions of the same action, but many types of physical activity that make for a great fat burning workout.
The program is built on the collection of key components of physical fitness: flexibility, endurance, speed, strength and coordination.
Every new training day, you have to do actions that are not in the last lesson. Alternatively, the daily program can contain 20 pull-ups at the bar, 30 push-ups, 40 repetitions for the abdominal muscles, and 50 squats. There is a three-minute break between actions. The duration of a lesson, if done correctly, does not exceed 20 minutes. To take full advantage of this technique, you should practice at least 3 times a week.
Those looking for the best slimming exercises should look into this section. Everyone knows that just walking up the stairs has a positive effect on the health of the cardiovascular and respiratory systems, and also allows you to burn more calories. The same principles form the basis for this type of fitness, such as step aerobics.
One lesson burns up to 500 kilocalories. Usually it lasts about 50 minutes, but you can start with 20. Not many best exercises for weight loss, but step aerobics are definitely on their list. The essence of this system lies in the use of special platforms for climbing. Depending on the level of training of the athlete and its purpose, the height of the step platform may vary.
This technique is often used for early recovery from injury.
This is a very simple exercise to do and manage, which can burn large amounts of calories, develop complex body and endurance, and strengthen the cardio system. This proves that your own weight is enough for a good workout.
Therefore, basic training consists of the following steps:
- squat and palms on the floor in front of you;
- straighten the legs and use the "lying position";
- back to squat position;
- straighten up, 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. That is, after taking a lying position, the bench press is done, and then return to the squat position.
- Heavy jump. Hands, before swinging, take the load.
Beginners who find it difficult to jump out of a squat can only stand instead of jumping.
The round consists of alternating 30 seconds of burpees and 30 seconds of rest and lasts for 2-3 minutes. In the passive phase, it is recommended to do so-called shadow boxing - energetic attacks on fictional targets, which increase the effectiveness of training.
Beginners play up to four rounds with a one-minute break between them. And the advanced athlete advanced to 6 laps with a 30-second break.
Anyone interested in losing weight should definitely pay attention to this simple and effective technique. You can do burpees 3-5 times a week, either separately, or as heating before power is loaded.
Home Training Requirements
Required sports equipment is indicated by the following items:
- dumbbells, weight: for women from 1 to 5 kilograms; for men from 3 to 16 kg.
- sports mat;
- comfortable and natural sportswear;
- loops, weighing from 1 to 2 kilograms.
Important! If the loop is less heavy, then the result will be canceled, and more - bruises will appear on the sides.
If you do not have time to visit the gym, home fitness is an excellent substitute. Slimming exercises will help you achieve good results. The main thing is the right attitude, desire and desire.
The problem of obesity for mankind today is more relevant than ever. Any men and women who face such harassment do not give up and try to find a way out. Some follow a strict diet, some just cut down on food, and some do exercise. But in both cases, it is not enough just to do one thing - you need to influence your body and your body as a whole, which is to eat properly and exercise.
Here we are with you and considered the best exercises for weight loss. Everyone can choose the most suitable for themselves, the main thing is that the class is meaningful and does not endanger their health. You should not allow excessive exercise, as this will lead to more unpleasant consequences than a few extra pounds. Remember that health is far more important than beauty!
Is a great alternative to gym workouts. The main thing is to try, be patient. Let’s take a look at the complex exercises for weight loss at home that you can do.
- complex exercises for weight loss at home should always begin with clear goals and self-discipline;
- for fast results, you should practice at least three times a week;
- exercise should be started at least two hours after a meal;
- exercises for weight loss at home are planned for regular training, the less rarely there are absences, the sooner the results will be visible;
- Before starting the complex, you need to warm up. He is the first and mandatory level of training;
- to complete a set of exercises to lose weight at home, you should always do stretching;
- you need to stretch your muscles as much as possible during each exercise. The main thing, when making this or that movement, you should feel the zone being worked on;
- Proper breathing is the key to effective training. Breathing should always be done with the nose, and exhaling with the mouth with effort;
- should eat properly and drink enough fluids.
Slim waist and tight stomach are the dream of many parties. The road to it is long and requires perseverance. Let’s take a look at the types of waist exercises you can do even at home.