Simple exercise routine for weight loss at home for 20 minutes a day. Effective weight loss and development of problem areas through effective physical activity.
Not every member of the fairer sex can be proud of the polished figure with which nature has generously rewarded him. Most women and girls have to work hard on their bodies to achieve seductive shapes. And not all of them, unfortunately, due to various circumstances can afford to regularly go to the fitness club to train. But to effectively lose 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 to get rid of fat deposits in problem areas and improve your overall well-being.
Exercises for weight loss and muscle corset strengthening
To achieve good results in a short time, you need a comprehensive approach to weight loss. It is necessary not only to exercise, but also to review your diet. Avoid fast food, premium wheat flour, sugary foods, soda, greasy, fried and salty foods. Try to eat more protein and drink at least 2 liters of pure water or green tea a day.
Exercises for the flat stomach and thin waist
Many women face the problem of fat deposition on the abdomen and sides. These weight loss exercises are effective and easy to get rid of.
Hip and buttocks slimming complex
What exercises you need to do to lose weight in your hips and buttocks will be discussed below. Perform this complex regularly, and after 3-4 weeks you will be able to evaluate the first results.
Follow the daily complex, follow a light diet, exercise more, and in a month the weight will show 5-9 kilograms less.
Every spring we start fighting overweight. The course has heavy diets and workouts "wear and tear". Some even take miracle pills. But even babies know that physical exercise for fast weight loss plays a key role in the war against hated pounds.
Great if you can go to the gym regularly. Unfortunately, many do not have enough time / money / patience. Training at home will give excellent results.
The optimal (recommended by doctors) duration of training is 20-30 minutes.
Try this set of physical exercises and surprise your friends with impressive results.
Warm-up and exercises for fast weight loss
Each 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 we're going. First, rub your palms vigorously until they warm up. Use them to warm your face, ears and neck. Then make a couple of rotational movements with each joint in both directions.
Warm your shoulders and arms. We perform circular movements with the shoulders several times forward, then backward. The arms are straight, the palms are parallel to the floor and look in opposite directions (as if depicting a penguin). Then we twist in different directions with elbows, but behind them - with fists.
Stand straight with your back straight. Turn in opposite directions, leaving your lower body still. The head looks in front of itself all the time. Perform 25 repetitions.
Then make circular movements with your body. 10 rotations in each direction. The legs are still still.
A set of exercises for fast weight loss at home
Buttock Slimming Exercise
Place your legs slightly wider than your shoulders, bend them at your knees (most effectively at right angles). Stand in this position for as long as possible.
Perform 2-3 sets with 25-35 repetitions. When squatting, the knees should be just above the legs.
Squat. From this position, jump to the highest possible height and return to the starting point. Repeat 20 times.
Exercise for scissors
Lie on your back with straight legs and arms under your lower back. Cross your legs and spread them as wide as possible. Only 10 repetitions.
Slim leg exercise
Lean on your knees with your arms outstretched. Sit on each glute at a fast pace, balancing your body. Repeat 20-30 times.
Stand with your feet slightly wider than your shoulders, turning your fingers in opposite directions. Do half a squat at a slow pace, staying at the bottom for as long as possible. Return to the starting position at the same speed. Perform 20 repetitions in 2 sets.
Swing leg exercise
Lie on your side. Bend your lower leg. With the thighs, perform smooth lifts with maximum amplitude. Make 20 swings. Repeat in the opposite direction.
Lie on your back with your arms under your nape, straight legs. Pull your knees to your chest and lift your shoulders and head off the floor and pull against your knees. Return to the original state. Perform 2 sets 20 times.
Oblique Exercise Exercise
Bend your knees while lying on your back. Put your hands on your nape. Now stretch your elbow in the opposite direction. Repeat 20 times. Now on the opposite side.
Bottom Press Exercise
While lying on your back, stretch your straight legs at a 45 ° angle to the floor and hold as much as possible. Make 10 sets.
Exercise to develop all the abdominal muscles
The starting position is the same. Place your hands on your sides and keep your palms facing down on the floor. Straighten your legs straight up. Slowly lower your legs down, go back up, lower them alternately left and right. Do this 12 times in all directions.
Half Bridge Exercise
Keep sleeping on your back. The knees are bent on the floor, the arms are stretched along the body. Raise the pelvis as high as possible and lower it. Perform the movement 20-30 times.
When lying on your back, place your arms and legs perpendicular to the floor. Alternately tearing the thighs and shoulder blades off the floor, as if trying to reach the ceiling. Perform 20 repetitions.
Lean on your stomach. At the same time, raise your straight legs and arms to the maximum height. Stretch in opposite directions. Repeat 30 times.
Board the board. Lower your knees to the floor. Press on the floor 10 times.
Reverse Leaning Exercise
Stand with your back to the chair. Sit on your side 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 behind 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 in front of your hands. Stay in this position for as long as possible.
Be sure to stretch your workout. Sit on the floor, spread your legs to the maximum width; stretch your body evenly 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).
By doing weight loss exercises at home, you can tone your muscles and improve your overall body performance. You will achieve fast results if you perform the whole complex regularly.
Why Exercise Matters
As you know, movement is life, and it says it all. Only an active person can feel healthy. Our ancestors led a more mobile lifestyle, so they had no questions about weight loss and extra workloads. We are greatly damaged by the advantages of civilization and we spend too much time in a sitting position, so we are forced to burden ourselves to settle our situation. 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 find out which exercises are best for weight loss.
So, let's start looking at the best weight loss exercises with the most famous. It's no secret that jogging is the first exercise that helps to lose weight. In addition, it strengthens the cardiovascular and respiratory systems, as well as bones and connective tissues. About 600 kilocalories are burned during the running process.
The uniqueness of this exercise lies in the fact that it is completely natural for people and therefore has no side effects (if you exercise right and feel your body). You do not need special equipment and no special conditions to run, and this is another advantage of this exercise.
It is recommended to train at a speed interval to burn calories intensely. They mean periodic short (0, 5-2 min) explosive accelerations during the main driving cycle. This running ability promotes more efficient and faster calorie burning, develops leg muscles well and speeds up metabolic processes.
Before starting the exercise, you should warm up a bit or walk for a few minutes, gradually increasing the pace. Stretching before running is not recommended. As this exercise causes stress to the joints, it is recommended to choose comfortable and high-quality shoes.
When considering the best weight loss products, be sure to pay attention to running. Many people do not appreciate aerobic exercise, believing that only muscle development will lead to weight loss, but this is not true. Muscle grows under the fat layer and burns it a bit, while physical activity fights fat much faster.
This exercise has the same benefits as running, but it reduces joint stress. Therefore, walking is suitable for those who have health problems (of course, without forbidding to walk). It has a positive effect on the condition of people suffering from obesity and cardiovascular disease. Exercises heal the body comprehensively and have 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 a pound in a week. You can walk anywhere. If you lack free time, just go to work.
Regardless of the species, swimming is great 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 build the right body proportions. It is great for people who suffer from obesity, asthma, arthritis and musculoskeletal problems.
When 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 stand-alone exercise. Swimming is by far one of the best weight loss exercises.
Cycling is next on the list of best weight loss exercises. This is a pretty good way to lose weight, which is moderate in terms of the number of loads.
An hour of such a workout 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 clog joints. Even those who are not particularly prepared can easily travel several kilometers.
Of course, it is much more interesting and useful to train outdoors, because the uneven terrain creates additional stress, landscapes allow you to distract and fresh air gives the body tone. In addition, outdoor "rides" are much more beneficial for the cardiovascular system than exercises with a fixed bike. Nevertheless, the simulator allows you to lose weight well and improve your condition. In any case, the bike is one of the best exercises for slimming the hips, because it is the leg extenders that receive the main load.
One way to optimize your workout time is to ride your bike to work. It is a great way to recharge in the morning with positive energy and stimulate the acceleration of metabolism, which will allow the body to spend more calories throughout the day. Well, by returning from work with a cycling friend, you can consolidate the success of your morning workout and have a great rest. After the evening classes you will have a good, healthy sleep. Of course, this method is relevant in places where there are bicycle lanes or car traffic allows you to drive safely on simple roads. Otherwise, it is better not to take risks, as such a trip will only create negative impressions.
Exercises in this simulator can also be included in the set "Best exercises for weight loss at home". Such training allows you to develop the body and heart system without straining the joints. Thanks to the moving handles, both the upper and lower body can be loaded. You can choose the most appropriate intensity level by adjusting the lift and incline, as well as the movement backwards.
A person of average height can exercise about 600 kilocalories per hour by exercising on an elliptical trainer. Despite the fact that the simulator simulates the skier's running and movement (by the way, skiing also burns calories very well), it does not strain the joints. Thanks to this property, it is more accessible to people with arthritis, obesity and musculoskeletal disorders.
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 calories burned. It is much more useful to track your heart rate. It should be about 85% of your body capacity. By choosing a load so that this frequency is maintained, you can achieve the most efficient result.
It can be classified as one of the best home weight loss exercises, but the simulator is relatively expensive and takes up quite a bit of space. So many will choose to exercise with it in the gym.
The complex "Best Weight Loss Exercises" continues such a famous game as tennis. This allows you to burn about 600 calories.
This type of physical activity is suitable for those who like to train in the company. It will also appeal to those who do not like sports but like the feeling of victory. The competition aspect can stimulate even the laziest people.
By playing tennis, you can develop flexibility, coordination, adjust posture, as well as throw out negative emotions and increase stress resistance.
Playing tennis involves the muscles of the arms, legs and abdomen. In addition to the body, the head is also trained, because here you cannot do without the ability to plan your activities and make quick decisions. Such exercises increase brain functionality and improve memory. Scientists at the National Institutes of Health say tennis helps increase 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 only deal 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 efficiently burn calories and speed up your metabolism.
Works well with other types of workouts. They consist of short explosive kits that alternate with less intense activity or complete rest.
Those who have not played sports in this way before need a few months of preparation. It can be as simple as cycling, running, swimming or even walking. The main condition is to change the active and passive intervals.
Start by warming up for five minutes. The sixth minute represents an exercise with maximum impact and intensity. Then a minute of rest and so on in a circle, of course, without warming up. After five rounds you should rest for three minutes. This is just one variation of interval training. By the way, the best abdominal slimming exercises are much more effective using this training method.
This is suitable for those who exercise regularly. This is evidenced by the fact that CrossFit was originally intended for the training of special forces.
Training includes weightlifting, endurance training, plyometry, speed training and finally strength training.
Doing CrossFit is never boring, because unlike any other program, it doesn't consist of several repetitions of one activity, but many physical activities that create one great fat burning workout.
This program is based on the accumulation of the main components of physical fitness: flexibility, endurance, speed, strength and coordination.
Each new training day you have to do activities that were not in the last lesson. Alternatively, the daily program may include 20 barbells, 30 push-ups, 40 repetitions of the abdominal muscles and 50 squats. There is a three-minute break between activities. 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.
For those looking for the best leg slimming exercises, 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 systems, as well as allows you to burn excess calories. The same principle became the basis for this type of fitness, such as step aerobics.
One session burns up to 500 kilocalories. It usually takes about 50 minutes, but you can start with 20. There aren't so many best exercises to lose 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 athlete's level of training and his goals, the height of the step platform may vary.
This technique is often used to recover injuries in a timely manner.
This is a very simple exercise that can burn a lot of calories, develop a complex body and endurance, and strengthen the cardio system. This proves that your body weight is enough for a good workout.
So, the main task consists of the following steps:
- squat and palms on the floor in front of you;
- straighten your legs and take a "lying position";
- return squats;
- Straighten as high as possible: until the arms are raised and the whole body is straightened.
That's it. There are also weighted burpees:
- With depression. That is, after assuming the sleeping position, the stand is pressed and then returned to the squatting position.
- Hopping weight. The hands absorb the full load before swinging upwards.
Beginners who have difficulty jumping from a squat can simply get up instead of jumping.
The round consists of 30 second burpees and 30 second rest changes and lasts for 2-3 minutes. In the passive phase, it is recommended to perform the so-called shadow box - energetic shocks against a fictional goal, which increases the effectiveness of 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 interested in the best for weight loss should definitely pay attention to this simple and effective technique. You can take burpees 3-5 times a week, either alone or as a warm-up before a power load.
Home Workout Requirements
The following items represent the required sports equipment:
- 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, the result will be canceled, and more - bruises will appear on the sides.
If you don't have time to go to the gym, physical fitness at home is a great substitute. Slimming exercises will help you achieve good results. The key is the right attitude, inclination and desire.
The problems of overweight are more pressing for modern humanity than ever before. Any man and woman who encounters such a disorder does not give up and tries to find a way out. Some maintain a strict diet, others simply reduce food portions, and there are some who exercise. But in both cases, just one thing is not enough - you need to have a comprehensive impact on your body and body, that is, eat and exercise properly.
Here we are with you and considered the best exercises for weight loss. Everyone can choose the most suitable for them, the main thing is that the lessons are meaningful and do not harm their health. You should not tolerate over-training, as this will have much more unpleasant consequences than a few extra pounds. Remember that health is more important than beauty!
is a great alternative to gym workouts. The key is aspiration, patience. Let's see what complex exercises you can do to lose weight at home.
- Complex exercises for weight loss at home should always start with a clear goal and self-discipline;
- You should train at least three times a week for fast results.
- training should begin at least two hours after a meal;
- Exercise course for weight loss at home is designed for regular training, the fewer the delays, the sooner the results will be noticeable;
- You need to warm up before starting the complex. She is the first and compulsory stage of training;
- You should always stretch to complete a set of exercises for weight loss at home;
- During each exercise, the muscles should be loaded as much as possible. The main thing when doing this or that movement is you should feel the area that is being developed;
- Proper breathing is the key to effective training. Inhalation should always be done through the nose and exhale with effort through the mouth;
- should eat properly and drink enough fluids.
A slim waist and a toned belly are the dream of many. The road to it is long and requires care. Let's see what waist exercises you can do even at home.