A simple exercise routine for weight loss at home for 20 minutes daily. Effective weight loss and working out problem areas through effective physical activity.
Not every representative of the fair sex can boast of a chiseled figure that nature has generously rewarded her with. Most women and girls have to work hard on their bodies to achieve seductive forms. And not all of them, unfortunately, can afford to regularly go to the fitness club for training due to various circumstances. But 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 for losing 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 of the muscle 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 reconsider your diet. Avoid fast food, premium wheat flour, sugar-containing foods, soda, fatty, fried, and salty foods. Try to eat more protein and drink at least 2 liters of pure water or green tea per day.
Exercises for a flat stomach and thin waist
Many women are faced with the problem of fat deposition on the abdomen and sides. These weight loss exercises are effective and simple to get rid of them.
Complex for slimming in 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 proposed complex, follow a light diet, move more, and in a month the scales will show 5-9 kilograms less.
Every spring we start fighting overweight. In the course are tough diets and workouts "wear and tear". Some even resort to miracle pills. But even babies know that physical exercise for quick weight loss plays a major role in the war against the hated kilograms.
Great if you can attend 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
Every workout should be started with a warm-up. Muscles and joints should be warmed up. This will save you from sprains and injuries of varying severity.
So here we go. First, rub your palms vigorously until they heat up. Use them to warm your face, ears and neck. Then make a couple of rotational movements with each joint in both directions.
Warm up the shoulders and arms. We perform circular movements with our shoulders forward several times, then back. Hands are straight, 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, leaving your lower body motionless. The head looks in front of itself all the time. Do 25 repetitions.
Then make a circular motion with the body. 10 rotations in each direction. The legs are still motionless.
A set of exercises for fast weight loss at home
Exercise for slimming the buttocks
Place your feet slightly wider than your shoulders, bend them at the knees (most effective at right angles). Stand in this position for as long as you can.
Do 2-3 sets of 25-35 reps. During the squat, the knees should be directly over 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. Only 10 reps.
Slim Legs 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, with your toes turned in opposite directions. Do a half-squat at a slow pace, staying at the bottom as long as you can. Return to the starting position at the same speed. Do 20 reps in 2 sets.
Exercise "Swing Leg"
Lie on your side. Bend the lower leg. With your upper leg, do smooth lifts with maximum amplitude. Do 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 towards your knees. Return to the original position. Perform 2 sets 20 times.
Oblique Twist Exercise
Lying on your back, bend your knees. Put your hands to the back of your head. Now stretch your elbow towards the opposite knee. Repeat 20 times. Now from the opposite side.
Lower Press Exercise
Continuing to lie on your back, extend your straight legs at a 45 ° angle to the floor and hold as much as you can. Do 10 sets.
Exercise to work out all the abdominal muscles
The starting position is the same. Place your hands to the sides and rest your palms down on the floor. Straighten your legs straight up. Slowly lower your legs down, return up, lower them alternately to the left and right. Do it 12 times in all directions.
Continue lying on your back. Legs bent at the knees rest on the floor, arms stretch along 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 tear off the thighs and shoulder blades from the floor as if trying to reach the ceiling with them. Do 20 reps.
Exercise "Lying Swallow"
Roll over onto your stomach. Raise 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.
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 legs at a right angle and put 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 to part in different directions. Repeat 15 times.
Stand straight with your arms in front of you. Stay in this position as long as you can.
Cool Down Exercise
Be sure to stretch your workout. Sit on the floor, spread your legs to the maximum width; smoothly stretch your body forward, left, right. Lie on the floor and stretch your arms and legs crosswise in opposite directions (that is, pull your left arm and right leg, and vice versa).
Doing weight loss exercises at home will help tone your muscles and improve your overall body performance. You will achieve quick results if you do the whole complex regularly.
Why Exercise Matters
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 about losing weight and additional loads. We are very spoiled by the benefits of civilization and spend too much time in a sitting position, therefore, in order to settle our condition, we are forced to load ourselves separately. 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 the metabolic rate, 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 to help you lose weight. In addition, it strengthens the cardiovascular and respiratory systems, as well as bones and connective tissues. In the process of running, about 600 kilocalories are burned.
The uniqueness of this exercise lies in the fact that it is completely natural for humans, and therefore does not have any side effects (if you exercise reasonably and feel your body). To run, you do not need special equipment and any specific conditions, and this is another advantage of this exercise.
Speed interval training is recommended to burn calories intensively. They imply periodic short (0. 5-2 min) explosive accelerations during the main run cycle. This running option contributes to more efficient and faster burning of calories, develops leg muscles well and speeds up metabolic processes.
Before starting 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, it is advisable to choose comfortable and high-quality shoes for it.
When considering the best weight loss products, you should definitely pay attention to running. Many people underestimate aerobic exercise, believing that only muscle development will allow you to lose weight, but this is not true. Muscles grow under the layer of fat and burn it to a small extent, 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, not forbidding walking). It favorably affects the condition of people suffering from obesity and cardiovascular diseases. Exercise comprehensively heals the body and has a positive effect on the mental state.
Walking 30 minutes 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 free time, just walk 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 problems of the musculoskeletal system.
While swimming, a person strengthens all the main muscle groups: abs, back, legs, arms, buttocks. It can be used in conjunction with other activities or as a standalone 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 in terms of the number of loads.
An 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 particularly prepared can easily 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 distract yourself, and fresh air gives tone to the body. In addition, outdoor "rides" are much more beneficial for the cardiovascular system than exercise on a stationary bike. Nevertheless, the simulator allows you to lose weight and improve your condition well. In any case, the bicycle is one of the best exercises for slimming the hips, because it is the leg extensors that receive the main load.
One way to optimize your workout time is cycling to work. This is a great way to recharge with positive energy in the morning and stimulate the acceleration of metabolism, which will allow the body to expend more calories throughout the day. Well, returning from work on a two-wheeled friend, you can consolidate the success of your morning workout and have a great rest. After your evening classes, you will have a sound, healthy sleep. Of course, this method is relevant in those areas where there are cycle paths or car traffic allows you to safely ride on simple roads. Otherwise, it is better not to risk it, because such a ride will only give negative impressions.
Exercises on this simulator can also be included in the "Best exercises for losing weight at home" complex. Such training 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 incline, as well as backward movement, you can select the most appropriate intensity level.
A person of average build, exercising 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 will put additional stress on your arms and shoulder girdle. Try not to think about the calories burned. It is much more useful to track your heart rate. It should be about 85% of the capacity of your body. By choosing 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 quite a lot of space. Therefore, many will prefer to exercise on it in the gym.
The "Best Weight Loss Exercises" complex continues such a famous game as tennis. It allows you to burn about 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, correct posture, as well as throw out negative emotions and increase stress resistance.
When 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 cannot 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 the best set of exercises for losing weight at home with this interesting technique. It is suitable for those who are exclusively concerned with weight loss. This workout requires only 20 minutes of time at least three times a week. At the same time, it allows you to effectively burn calories and speeds up the metabolism.
Works well with other types of workout. They consist of short explosive sets alternating with less intense action or complete rest.
For those who have not previously played sports in this vein, you need a couple of 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 impact and intensity. Then a minute of rest and so on in a circle, without taking into account the warm-up, of course. After five rounds, you should rest for three minutes. This is just one variation on interval training. By the way, the best belly slimming exercises are much more effective when using this method of training.
This is suitable for those who regularly play sports. This is evidenced by at least the fact that CrossFit was originally intended for the training of special forces.
Training includes weightlifting, endurance training, plyometrics, speed training, and finally strength training.
Doing 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 one great fat burning workout.
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 need to perform actions that were not there in the last lesson. Alternatively, the daily program can contain 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. The duration of one lesson, if done correctly, does not exceed 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 slimming exercises should check out this section. Everyone knows that simply 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 for this type of fitness, like step aerobics.
One lesson burns up to 500 kilocalories. Usually it lasts about 50 minutes, but you can start with 20. There are not so many best exercises for losing weight, but step aerobics is definitely on their list. The essence of this system lies in the use of a special platform to climb. Depending on the level of training of the athlete and his goals, 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 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, the basic exercise consists of the following steps:
- squat and palms on the floor in front of you;
- straightening the legs and adopting the "lying position";
- return to squat position;
- straightening 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 the lying position, the bench press is done, and then the return to the squat position.
- Jump weight. Hands, before swinging up, take any load.
Beginners who find it difficult to jump out of a squat can simply stand up instead of jumping.
A round consists of an alternation of 30 seconds of 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 at a fictional target, which increases the effectiveness of the training.
Beginners play up to four rounds with a one minute break in between. And advanced athletes go up to 6 rounds with a 30-second break.
Anyone who is interested in the best for weight loss should definitely pay attention to this simple and effective technique. You can do burpees 3-5 times a week, either separately, or as a warm-up before power loads.
Home Workout Requirements
The required sports equipment is represented 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;
- hoop, weighing from 1 to 2 kilograms.
Important! If the hoop weighs less, then the result will be nullified, and more - bruises will appear on the sides.
If you don't have time to visit the gym, fitness at home is an excellent substitute. Slimming exercises will help you achieve good results. The main thing is the right attitude, aspiration and desire.
Problems of excess weight for the current humanity are more relevant than ever. Any man and woman faced with such a nuisance does not give up and try to find a way out. Some go on rigid diets, some simply cut back on portions of food, and there are some who exercise. But in both cases, it is not enough just to do one thing - you need to comprehensively influence your own body and organism, that is, eat right and exercise.
Here we are with you and considered the best exercises for losing weight. Everyone can choose the most suitable for themselves, the main 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 couple of extra pounds. Remember that health is much more important than beauty!
Are a great alternative to gym workouts. The main thing is striving, patience. Let's look at what complex exercises for losing weight at home you can do.
- complex exercises for losing weight at home should always start with a clear goal and self-discipline;
- for quick results, you should train at least three times a week;
- training should be started at least two hours after eating;
- a course of exercises for weight loss at home is designed for regular training, the less often there are absenteeism, the earlier the results will be noticeable;
- Before starting the complex, you need to warm up. She is the first and obligatory stage of training;
- to complete a set of exercises for losing weight at home, you should always stretch;
- you need to strain your muscles as much as possible during each exercise. The main thing, when making this or that movement, you should feel the zone that is being worked out;
- Correct breathing is the key to effective training. Inhale should always be done with the nose, and exhale with the mouth with effort;
- should eat properly and drink enough fluids.
A slim waist and a toned belly is the dream of many. The path to it is long and requires diligence. Let's see what kind of waist exercises you can do even at home.