A simple weight loss exercise routine at home for 20 minutes a day. Effective weight loss and treatment of problem areas through effective physical activity.
Not every representative of the fair sex can boast of an engraved figure with which nature has generously rewarded him. Most women and girls need to work hard on their bodies to achieve seductive shapes. And not everyone, unfortunately, has the opportunity to go to the fitness club regularly for training due to different 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 weight loss 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 muscular corset
To achieve good results in a short time, you need a comprehensive weight loss approach. 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 at least 2 liters of clean water or green tea a day.
Exercises for a flat stomach and slim waist
Many women face the problem of fat deposition in the abdomen and sides. These weight loss exercises are effective and simple to get rid of.
Slimming complex for hips and buttocks
What exercises you need to do to lose weight in the groin 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 proposed daily complexion, follow a light diet, move more and within a month the scales will show 5-9 kilograms less.
Every spring we start fighting overweight. During the course, difficult diets and exercises are "consumed". Some even use miracle pills. But babies also know that physical exercises for rapid weight loss play a big role in fighting the hated pounds.
Very good if you can attend a sports club regularly. Unfortunately, many do not have enough time / money / patience. Home training will give excellent results.
The optimal duration (recommended by doctors) of training is 20-30 minutes.
Try the following set of exercises and surprise your friends with spectacular results.
Warm up and exercises for fast weight loss
Every workout should start with a warm-up. Muscles and joints need to be warmed up. This will save you from sprains and injuries of varying severity.
So here we go. First, rub your palms vigorously until warm. Use them to warm your face, ears and neck. Then make several rotational movements with each node in both directions.
Warm your shoulders and arms. We perform circular motions with our shoulders several times forward, then backward. The hands are straight, the palms are parallel to the floor and look in opposite directions (as if describing a penguin). Next, we twist in different directions with the elbows, and behind them - with the fists.
Stand up straight with your back straight. Make turns in opposite directions, leaving the lower body immobile. The head looks in front of itself all the time. Do 25 reps.
Then make a circular motion with the body. 10 turns in each direction. The legs are still immobile.
A set of exercises for fast weight loss at home
Exercise to weaken the buttocks
Place your legs slightly wider than your shoulders, bend at the knees (most effectively at right angles). Stay in this position for as long as you can.
Do 2-3 sets of 25-35 reps. During the collection, the knees should be directly above the feet.
Sit down. From this position, jump to the highest possible height and return to the starting point. Repeat 20 times.
Exercise with scissors
Lie on your back with your legs straight up and your hands under your lower back. Cross your legs and spread as wide as possible. Only 10 repetitions.
Exercise Thin Legs
Bend your knees with your arms outstretched in front of you. Sit on each glute at a brisk pace, tilting your body for balance. Repeat 20-30 times.
Stand with your feet slightly wider than your shoulders, with your toes pointing in opposite directions. Do a half-squat at a slow pace, staying at the end for as long as you can. Return to starting position at the same speed. Do 20 reps in 2 sets.
"Swinging Leg" Exercise
Lie on your side. Bend the lower leg. With the upper leg, do gentle lifts with maximum amplitudes. Make 20 swings. Repeat in the opposite direction.Abdominal Exercise
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.
Exercise the oblique turn
Lying on your back, bend your knees. Place your hands on the back of your head. Now extend the elbow towards the opposite knee. Repeat 20 times. Now on the opposite side.
Lower Press Exercise
Continue to lie on your back, extend your straight legs at a 45 ° angle to the floor and hold as long as you can. Make 10 sets.
Exercise to work all the abdominal muscles
The starting position is the same. Place your hands on your sides and rest your palms down on the floor. Straighten your legs. Slowly lower your legs, turn up, lower them alternately to the left and right. Do it 12 times in all directions.
Exercise half bridge
Keep lying on your back. The legs bent at the knees lie on the floor, the arms extending along the body. Raise your pelvis as high as possible and lower it. Perform the movement 20-30 times.
Lying on your back, place your arms and legs perpendicular to the floor. Alternatively detach your thighs and shoulders from the floor as if you were trying to reach the ceiling with them. Do 20 reps.
Exercise "Lying Swallow"
Roll over your stomach. Raise your legs and straight arms at the same time to the maximum height. Lie in opposite directions. Repeat 30 times.
Step on the board. Lower your knees to the floor. Push to the floor 10 times.
Exercise "Reverse Pushes"
Stand with your back to the chair. Sit on the edge and rest your hands on the sides of the bust. Bend your feet 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 to split in different directions. Repeat 15 times.
Exercise by hand
Stand with your arms straight in front of you. Stay in this position for as long as you can.
Cool Down Exercise
Be sure to extend your workout. Sit on the floor, spread your legs to maximum width; smoothly extend your body forward, left, right. Lie on the floor and spread your arms and legs crosswise in opposite directions (i. e. , 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 fast results if you do the whole complex regularly.
Why Practice Issues
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 extra loads. We are very spoiled by the benefits of civilization and spend a lot of time in a sitting position, therefore, to fix our situation, we are forced to burden ourselves separately. Weight loss will be followed by fatigue and constant tiredness.
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 weight loss.
On the run
So 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 that helps 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 has no 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 short periodic explosive accelerations (0, 5-2 min) during the main running cycle. This running option contributes to more efficient and faster calorie burning, well-developed leg muscles and speeds up metabolic processes.
Before you start exercising, you should warm up a bit or walk for a few minutes, gradually increasing your pace. Extending 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. Muscle grows under the fat layer and burns it to a small extent, 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 suitable for those who have health problems (of course, not stopping walking). Favorably affects the condition of people suffering from overweight and cardiovascular disease. 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 a pound within a week. You can walk anywhere. If you are short on leisure, just walk to work.
Regardless of species, swimming is great for weight loss. Exercise intensely, you can burn up to 700 kilocalories per hour. In addition to losing weight, swimming helps strengthen muscles, toning them and forming the right body proportions. Excellent for people suffering from overweight, asthma, arthritis and musculoskeletal problems.
As you swim, a person strengthens all major muscle groups: abs, back, legs, arms, buttocks. Can be used in conjunction with other activities or as an independent exercise. Swimming is by far one of the best exercises for weight loss.
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 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 particularly prepared can easily walk several miles in it.
Of course, it is much more interesting and useful to train outdoors, as uneven terrain creates extra stress, landscapes allow you to distract yourself, and fresh air gives tone to the body. In addition, "trips" in nature are much more beneficial to the cardiovascular system than stationary cycling exercises. However, the simulator allows you to lose weight and improve your condition well. In any case, cycling is one of the best exercises for slimming the hips, because it is the leg extensions that take the main load.
One way to optimize your workout time is cycling to work. This is a great way to replenish positive energy in the morning and stimulate the acceleration of metabolism, which will allow the body to expend more calories throughout the day. Well, by returning from work to a two-wheeled friend, you can consolidate the success of your morning workout and rest very well. After your evening hours, you will have a healthy and wholesome sleep. Of course, this method is important in those areas where there are bike paths or car traffic allows you to travel safely on easy roads. Otherwise, it is better not to risk it, because such a trip will only give a negative impression.
Exercises in this simulator can also be included in the "Best Exercises for Weight Loss at Home" complex. Such training allows you to develop the body and the cardio system without stressing the joints. Thanks to the removable handles, both the upper and lower parts of the body can be loaded. By adjusting the ascent and incline, as well as the backward movement, you can select the most suitable 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 a lot of calories), he does not load the joints. Thanks to this property, it is more affordable for people with arthritis, overweight and musculoskeletal diseases.
To burn more calories, it is recommended to wear gloves during exercise. This will put extra stress on your arms and waist. Try not to think about calories burned. Much more useful to track your heartbeat. It should be about 85% of your body capacity. By choosing the load in such a way as to maintain this frequency, you can achieve the most effective result.
This can be classified as one of the best exercises at home for weight loss, but the simulator is relatively expensive and takes up a lot of space. Therefore, many will prefer to exercise in the gym.
The "Best Weight Loss Exercises" complex continues a game as popular as tennis. It allows you to burn about 600 calories.
This type of physical activity is suitable for those who want 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 to sprinkle negative emotions and increase resistance to stress.
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 can not do without the ability to plan your actions and make a quick decision. Such exercises increase brain function and improve memory. And scientists from the National Institutes of Health claim that tennis helps grow bone tissue.
High Intensity Interval Training
We continue the best set of exercises for weight loss at home with this interesting technique. It is suitable for those who deal exclusively 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 speed up metabolism.
Works well with other types of exercise. They consist of short explosive groups alternating with less intense action or complete rest.
For those who have not played sports this way before, you need several 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 heat. The sixth minute represents the exercise with maximum impact and intensity. Then a minute break and so on in a circle, no matter the heat, of course. After five rounds, you should 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 using this training method.
This is suitable for those who do sports regularly. This is evidenced by at least the fact that CrossFit was originally intended for special forces training.
Training includes weightlifting, endurance training, plyometrics, speed training and most recently 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 a great fat burning workout.
This program is built on the aggregation of key components of physical fitness: flexibility, endurance, speed, strength and coordination.
Each new training day, you should perform actions that were not there in the last lesson. Alternatively, the daily program may include 20 pull-ups, 30 push-ups, 40 reps 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 get the most out of this technique, you need to train at least 3 times a week.
Those looking for the best leg slimming exercises 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 system, 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. It usually takes about 50 minutes, but you can start with 20. There are not that many best exercises for weight loss, but step gymnastics is definitely on their list. The essence of this system lies in the use of a special platform to climb. Depending on the athlete's training level and goals, the height of the ladder platform may vary.
This technique is often used for early healing 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 stamina, and strengthen the cardio system. This proves that your body weight is enough for a good workout.
So the basic exercise consists of the following steps:
- squats and palms on the floor in front of you;
- directing the legs and adopting the "extended position";
- return to the squat position;
- direction up, as high as possible: as the arms are pulled up, and the whole body is directed.
That's all. There are also weighted burps:
- By push. That is, after taking the reclining position, the bench is pressed, and then returned to the sitting position.
- Jump in weight. The hands, before swinging upwards, receive each load.
Beginners who find it difficult to jump from a meeting can simply get 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 boxing in the shadows - energetic blows on a fictional target, which increases the effectiveness of training.
Beginners play up to four rounds with a 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 burpe 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:
- , weight: for women from 1 to 5 kilograms; for men from 3 to 16 kg.
- sports mat;
- comfortable and natural sportswear;
- bracelets, weighing from 1 to 2 kilograms.
Important! If the circle weighs less, 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 a great substitute. Slimming exercises will help you achieve good results. The main thing is the right attitude, aspiration and desire.
Overweight problems are more important than ever to present humanity. Every man and woman who faces such a concern does not give up and tries to find a way out. Some go on solid diets, some just cut portions of food, and there are some who do exercise. But in both cases, it is not enough just to do one thing - you need to comprehensively affect your body and organism, that is, to eat well and exercise.
Here we are with you and we are considered the best weight loss exercises. 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 exercise because it will lead to much more unpleasant consequences than a few extra pounds. Remember that health is far more important than beauty!
They are a great alternative to fitness training. The main thing is effort, patience. Let’s look at what complex exercises you can do for weight loss at home.
- complex weight loss exercises at home should always start with a clear goal and self-discipline;
- for fast results, you should train at least three times a week;
- training should begin at least two hours after meals;
- a course of exercises for weight loss at home is designed for regular training, the less often it is lacking, the sooner the results will be noticed;
- Before you start the complex, you need to warm up. It is the first and mandatory phase of training;
- to complete a series of weight loss exercises at home, you should always stretch;
- you need to strain your muscles as much as possible during each exercise. The main thing, when doing this or that move, you need to feel the area being processed;
- Proper breathing is the key to effective training. Suction should always be done by nose, and exhaled orally with effort;
- should eat properly and drink plenty of fluids.
A slim waist and a toned belly is the dream of many people. The road to it is long and requires diligence. Let's see what kind of waist exercises you can do at home as well.