A simple fitness routine for weight loss at home for 20 minutes a day. Work out effective weight loss and problem areas through effective physical activity.
Not every representative of the fair sex can be proud of a chiseled figure who has been generously rewarded by nature. Most women and girls have to work hard on their bodies to achieve seductive forms. And not all of them, unfortunately, can regularly go to the fitness club for training due to various circumstances. In order 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 well-being.
Exercises for weight loss and strengthening the muscular corset
To achieve good results in a short time, you need a comprehensive approach to losing weight. It is necessary not only to exercise physically, but also to review your diet. Avoid fast food, premium wheat flour, foods containing sugar, soda, fatty, fried and salty foods. Try to eat more protein and drink 2 liters of pure water or green tea a day.
Exercises for flat stomach and thin waist
Many women have the problem of fat deposition on the abdomen and sides. These weight loss exercises are effective and simple to get rid of.
Complex for narrowing of hips and buttocks
The 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 planned daily complex, follow a light, soft diet more, and in a month the scales will show 5-9 kilograms less.
Every spring we start fighting overweight. The course includes tough diets and “wear and tear” workouts. Some even resort to miracle pills. But even children know that physical exercise plays a major role for rapid weight loss in the war against the hated kilograms.
Great if you can attend a sports club on a regular basis. Unfortunately, many of them do not have enough time / money / patience. Home training will give excellent results. The best training duration is 20-30 minutes (recommended by doctors).
Try the following series of physical exercises and surprise your friends with amazing results.
Warm up and exercises for quick weight loss
All exercises should start with a warm up. Muscles and joints should be warmed. This will save you from sprains and injuries of varying severity.
So here we are. First, rub your palms vigorously until they heat up. Use them to warm your face, ears and neck. Then perform a few rotating movements with each joint in both directions.
Warm up the shoulders and arms. We make circular movements with our shoulders forward several times, then back. The hands are straight, the palms are parallel to the floor and look in different directions (as if they are portraying a penguin). Then we turn in different directions with our elbows, and behind them - with our fists.
Stand up straight with your back straight. Turn in different directions, leaving your lower body motionless. The head looks in front of itself all the time. Repeat 25 times.
Then make a circular motion with the body. 10 rotate in each direction. The legs are still motionless.
A series of exercises for rapid weight loss at home
Exercise to relax the buttocks
Place your legs slightly wider than your shoulders, bend them at the knees (most effective at rectangles). Stand in this position as long as you can.
Make 2-3 sets of 25-35 reps. During the squat, the knees should be just above the legs.
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. Only 10 reps.
Slim Leg Exercise
Get on your knees 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, and your toes turned in different directions. Do a half-squat at a slow pace, staying at the bottom for as long as you can. Return to starting point at the same speed. Make 20 reps in 2 sets.
Swing Leg Exercise
Lie on your side. Bend the lower leg. With your upper leg, do smooth lifts with maximum amplitude. Make 20 swings. Repeat in the other direction.
Lie on your back with your hands under the back of your head, your legs straight. Pull your knees to your chest, and lift your shoulders and get off the floor and pull towards your knees. Return to the original location. Repeat 2 sets 20 times.
Oblique Twist Exercise
Lying on your back, bend your knees. Put your hands on the back of your head. Now extend your elbow towards the opposite knee. Repeat 20 times. Now from the other side.
Lower Press Exercise
Continuing to lie on your back, extend your legs straight at a 45 ° angle to the floor and hold as much as you can. Make 10 sets.
Exercise to work out all the abdominal muscles
Start position is the same. Place your hands on the sides and rest your palms down on the floor. Direct your legs straight up. Slowly lower your legs, fold up, lower them alternately left and right. Repeat 12 times in each direction.
Half bridge exercise
Keep lying on your back. The legs are bent at the knees on the floor, the arms stretch along the body. Raise your pelvis as high as you can and lower it. Repeat the movement 20-30 times.
Lying on your back, place your arms and legs perpendicular to the floor. Alternately tear the thighs and shoulder blades off the floor as if you are trying to reach the ceiling with them. Make 20 reps.
"Lying Swallow" Exercise
Roll over to your stomach. Raise your legs and arms straight at the same time to maximum height. Stretch in different directions. Repeat 30 times.
Step into the plank. Lower your knees to the floor. Press up on the floor 10 times.
Exercise "Reverse push-ups"
Stand with your back to the chair. Sit on the edge and rest your hands on the sides of your torso. Bend your feet at a right angle and place your heels on the floor. Pull the pelvis 5 cm further than the edge of the chair, the back should remain straight. Bend your elbow at a 90 ° angle. Climb up. Angles are not partially accepted in different directions. Repeat 15 times.
Stand straight with your arms in front of you. Stay in this position as long as you can.
Be sure to extend your exercise. Sit on the floor, spread your legs to the maximum width; stretch your body gently forward, left, right. Lie on the floor and stretch your arms and legs across in different directions (that is, pull your left arm and right foot, and vice versa).
Weight loss exercises at home will help to tone your muscles and improve the overall performance of your body. You will get fast results if you do the whole complexion regularly.
As you know, movement is life, and that says it all. Only an active person can feel healthy. Our ancestors had a more mobile lifestyle, so they had no question about losing weight and extra loads. We are deeply spoiled for the benefits of civilization and spend too much time in a sitting position, therefore, to resolve our condition, we are forced to load ourselves 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 metabolic rate, which not only stimulates fat burning, but improves overall health.So it's time to find out which exercises are best for losing weight.
RunningSo let's start looking at the best weight loss exercises with the most famous ones. It is no secret that running is the first exercise to help you lose weight. In addition, it strengthens the cardiovascular and respiratory systems, as well as bones and connective tissues. When running, it burns about 600 kilowatts.
The uniqueness of 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 any special conditions, and this is another advantage of this exercise.
Speed interval training is recommended for intense calorie burning. They suggest short periodic (0. 5-2 min) explosive accelerations during the main cycle. This current option helps burn calories more efficiently and quickly, develops leg muscles well and speeds up metabolic processes.
Before you start the exercise, you need to do a little warm-up or walk for a few minutes, gradually increasing the pace. Stretching before running is not recommended. Since this exercise puts stress on the joints, you are advised to choose comfortable and high quality shoes for him.
When considering the best weight loss products, you should definitely pay attention to running. Many people do not consider aerobic fitness, believing that only muscle development will allow you to lose weight, but this is not true. Muscles grow under the fat layer and burn it to a certain point, while physical activity fights fat much faster.
This exercise has the same benefits as running, but puts less stress on the joints. Therefore, walking is ideal for those with health problems (of course, not to prevent walking). It has a favorable effect on the condition of people suffering from obesity and cardiovascular diseases. Exercise comprehensively heals the body and has a positive effect on the mental state.A 30 minute walk at 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 are short on time off, just walk to work.
Regardless of the species, swimming is excellent for weight loss. Exercise hard, you can burn up to 700 kilowatts per hour. In addition to losing weight, swimming helps to strengthen muscles, tone them and form the right body proportions. It is great for people suffering from obesity, asthma, arthritis and problems of the musculoskeletal system.
Swimming strengthens all the main muscle groups: abs, back, legs, arms, buttocks. 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 on the list of Best Weight Loss Exercises. This is a good way to lose weight, which is typical of the number of loads.
An hour of such training can burn 400-1100 kilowatts, depending on the intensity of movement and body weight. The amount of stress also depends on the terrain.
Unlike previous sports, cycling does not emphasize the joints. Even those who are not particularly prepared can cover several kilometers on it.
Of course, it is much more interesting and useful to train outdoors, as uneven terrain creates additional stress, landscapes allow you to draw attention to yourself, and fresh air gives the body a tone. In addition, outdoor “trips” are far more beneficial to the cardiovascular system than non-stop cycling exercise. However, the simulator allows you to lose weight and improve your condition well. Anyway, the bike is one of the best exercises to relax the hips, because the main load is the leg extensions.
One way to optimize your workout time is to cycle to work. This is a great way to replenish positive energy in the morning and stimulate metabolic acceleration, allowing the body to burn more calories throughout the day. Well, returning from work on a two-wheeler friend, you can consolidate the success of your morning work and have a great rest. After your night classes, you will have a good night's sleep. Of course, this method is relevant in those areas where there are cycle paths or if car traffic allows you to ride safely on simple roads. Otherwise, it is best not to risk it, as such a trip will only bring negative impressions.
Exercises on this simulator can also be included in the "Best exercises to lose weight at home" complex. Such training allows you to develop the body and the cardio system without stressing the joints. Thanks to the movable handles, the upper and lower body can be loaded. By adjusting the lift and incline, as well as the backward movement, you can select the most appropriate intensity level.
The average person, building an elliptical trainer, can burn about 600 kilowatts per hour. Despite the fact that the simulator simulates the running and movement of a skier (by the way, skiing 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 the handles during exercise. This will put extra stress on your arms and shoulders. Try not to think about the calories burned. It is much more useful 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 effective result.
This can be classified as one of the best home exercise for weight loss, but the simulator is relatively expensive and takes up a lot of space. Therefore, many people prefer to exercise in the gym.
The "Best Weight Loss Exercises" complex follows a game as famous as tennis. It allows you to burn about 600 calories.
This type of physical activity is ideal for those who want to train in a company. It will also appeal to those who do not like sports, but want to feel the victory. The competitive aspect can motivate even the laziest people.
Playing tennis allows you to develop flexibility, coordination, correct posture, as well as dispel negative emotions and increase stress resistance.
When you play tennis, it involves the muscles of the arms, legs and abs. 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 brain functionality and improve memory. And scientists from the National Institutes of Health claim that tennis helps increase bone tissue.
High Intensity Interval Workout
We continue with the best set of exercises to lose weight at home with this interesting 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 efficiently and speed up metabolism.
works well with other types of workout. They consist of alternate short explosive sets with less intense action or complete rest.
For those who have not played sports before, you need a few months of preparation. This can be as simple as cycling, running, swimming or even walking. The main condition is the exchange of active and passive intervals.
Start with a five minute warm up. The sixth minute represents the exercise with the greatest impact and intensity. Then a moment of rest and so on in a circle, not to mention the warming, of course. After five rounds, you should rest for three minutes. This is just one change in interval training. By the way, the best belly thinning exercises are much more effective while using this method of training.
This is ideal for those who play sports regularly. This is at least clear that CrossFit was originally intended for the training of special forces.
training includes weight lifting, endurance training, plyometrics, speed training, and finally strength training.
CrossFit is never boring, because unlike any other program, it does not involve multiple repetitions of the same actions, but many types of physical activity that create excellent fat burning work.
This program is built on the basis of the accumulation of the main components of physical fitness: flexibility, endurance, speed, strength and coordination.
Every new training day, you have to do actions that were not there in the last lesson. Alternatively, the daily program can include 20 pull-ups on the bar, 30 push-ups, 40 reps for the abdominal muscles, and 50 squats. There is a three minute break between actions. One lesson, if done correctly, does not last 20 minutes. To get the most out of this technique, you should train at least 3 times a week.
Those looking for the best leg thinning exercises should check out this section. Everyone knows that walking upstairs has a very positive effect on the health of the cardiovascular and respiratory systems, and allows you to burn excess calories. The same principle became the basis for this type of fitness, like step aerobics.
Up to 500 kilowatts are burned in one lesson. It usually lasts about 50 minutes, but you can start with 20. There are not so many best exercises to lose weight, but step aerobics is definitely on their list. The essence of this system is to use a special platform for climbing. Depending on the athlete's level of training and objectives, the height of the step platform may vary.
This technique is often used for early recovery from injuries.
This is a very simple exercise to do and organize, which can burn a large number of calories, develop a complex and enduring body, and strengthen the cardio system. It proves that your own body weight is enough for good exercise.
So the basic exercise consists of the following steps:
- squat and palms
- on the floor in front of you;
- straightening the legs and taking the "lying position";
- return to squat position;
- straightening up, as high as possible: while the arms are pulled up, and the whole body straight.
That's all. There are also weighted burpees:
- With push-ups. That is, after you take the lying position, do the bench press, and then the return to the squat position.
- Weight jump. Hands, before swinging up, take any burden.
Beginners who find it difficult to jump out of a squat can stand up instead of jump.
An alternate round consists of 30 seconds of burpees and 30 seconds of rest and lasts 2-3 minutes. In the passive phase, it is recommended to do the so-called shadow boxing - energetic strikes at a fictional target, which increases the effectiveness of training.
Beginners play up to four rounds with a one minute break between them. And high-end athletes go up to 6 rounds with a 30-second break.
Anyone interested in what is best for weight loss should pay attention to this simple and effective technique. You can make burpees 3-5 times a week, separately, or as heating before power loads.
Home Workout RequirementsThe following sports equipment is indicated by the following items:
- , weight: for women from 1 to 5 kilograms; for men from 3 to 16 kg. sports mat
- ; Comfortable and natural sportswear
- ; Hoop
- , weighing from 1 to 2 kilograms.
Important! If the hoop weighs less, the result will be nullified, and more measles will appear on the sides.
If you don't have time to visit the gym, home fitness is an excellent substitute. Dilution exercises will help you achieve good results. The main thing is the right attitude, aim and desire.The problems of overweight for the present human race are more relevant than ever. No man and woman who suffers such a nuisance succumbs and tries to find a way out. Some go on strict diets, some only cut out portions of food, and some do exercise. But in both cases, one thing is not enough - you need to make a comprehensive impact on your own body and organism, that is, eat properly and exercise.
Here we are with you and thought about the best exercises to lose weight. Everyone can choose the one that suits them best, the main thing is that the classes are meaningful and do not harm their health. You should not allow overtaking, as this will have far more unpleasant consequences than a few extra pounds. Remember that health is far more important than beauty!
Another great option are gym workouts. The main thing is effort, patience. We look at the complex exercises to lose weight at home you can do.
- Complex exercises
- to lose weight at home should start with a clear goal and self-discipline;
- for fast results, you should train at least three times a week;
- training should start at least two hours after eating;
- an exercise course for weight loss at home is designed for regular training, the less the absence, the sooner the results will be noticeable;
- Before you start the complex, you need to warm up. It is the first step of mandatory training;
- to do a series of exercises to lose weight at home, you should always stretch;
- you need to push your muscles as much as possible during each exercise. Most importantly, when doing this or that movement, you should feel the belt being worked out;
- Proper breathing is the key to effective training. Inhalation should always be with the nose, and exhale with the mouth with effort;
- should eat properly and drink plenty of fluids.
Slim waist and toned belly is the dream of many. The path to it is long and requires hard work. Let's see what kind of waist exercises you can do even at home.