Everything you need to know about aerobics for weight loss at home

Weight loss exercises at home will help you get a fit, slender figure. Such training has a lot of advantages over going to the gym: you are free to choose the time of training, the music or video lessons to which you will do it, and it’s completely free. Fitness for weight loss can be made even more fun by doing exercises with other household members. Aerobics for losing weight at home is represented by many options for video lessons from famous fitness trainers on YouTube. Choose whose method is closer to you and go ahead! In the next article you will find a video with fitness lessons for weight loss.

What methods help?

90% of women are genetically programmed to accumulate fat reserves in the abdomen and hips. Therefore, a small amount of fat on the stomach and hips is a completely natural phenomenon.

Most people consider poor nutrition to be the main problem:

• fatty, high-calorie foods;
• snacks on the go;
• lack of diet;
• habit of finishing food after children.

However, food is not the determining factor in weight gain. The main provocative factor is the entire lifestyle.

Weight gain is also affected by:

• smoking;
• alcohol;
• dysbacteriosis;
• lack of proper daily routine and proper rest.

These factors negatively affect not only your figure, but also your health.

Fitness for weight loss at home is one of the steps to getting rid of excess weight and a healthy lifestyle. Activities carried out at home are underestimated by many. The erroneous opinion that training at home is ineffective is cultivated by the owners and trainers of fitness clubs.

In reality, for a modern woman this is the most accessible type of activity aimed at losing weight, which includes:

• physical training,
• healthy eating,
• spa treatments.
• rejection of bad habits,
• complete rest.

Fitness classes for weight loss at home on video and online

The proposed types of classes for beginners will help you decide on the level of physical activity and personal preferences that are suitable for you. The result will depend on your diligence, appropriate nutrition and lifestyle.

Fitness class for beginners for overall body weight loss

The City Fitness group program instructor gives practical advice during the lesson, and the selected exercises will help you burn extra calories, tone your muscles and make your figure slimmer.
For training you will need a mat, dumbbells and a good mood. Recommendations: do not forget that each lesson, regardless of your sports experience, should include a warm-up, a main part with strength exercises, and a cool-down (stretching). This video will show you an example of doing fitness classes at home. The selected complex is health-improving, it is simple and accessible to everyone.

Video with fitness lessons for losing weight and beauty of hands

The fitness trainer offers a program of his own, tested over the years and showing excellent results. It includes exercises not only for biceps and triceps, but also for the deltoid muscle, which is more difficult to work. You will need dumbbells weighing up to 1 kg.

Recommendations: be attentive to the trainer’s recommendations and perform the exercises correctly. This way you will achieve the desired results faster and prevent injuries.

Video with fitness lessons for losing weight and slim thighs

The video, which has collected almost 2 million views, demonstrates five main exercises for the hips and buttocks. To perform the exercises, you only need a mat and your attention. Systematic implementation of the complex will tighten the gluteal muscles, remove excess fat from the thighs, and give the figure the correct shape.

Recommendations: The thighs are problem areas where fat is deposited more easily and fullness is more visible. The exercises selected in this video are simple and important, and their duration can easily fit into your morning exercises. For best results, switch to a low-calorie diet.

Video of dance fitness for losing weight in the waist area

A rhythmic three-minute video of waist exercises will add optimism in the fight against extra pounds. The rectus, oblique and transverse muscles of the abdomen and back give a slim waist. It is in dance movements that these muscles constantly contract and relax. Keep up with the leaders of the lesson and you will be just as graceful.

Recommendations: The waist exercises presented in this video are part of the program. If your body copes well with aerobics, repeat the entire session after the trainer. If you work at a calmer pace without cardio load, but want to reduce your waist size, insert this activity into your workout after a good warm-up of the muscles.

Fitness exercises for beautiful legs

A full workout from warm-up to stretching is entirely devoted to working on the slimness of your legs. The trainer advises doing this exercise twice a week, alternating it with your main complex.

Recommendations: Please note that the trainer demonstrates leg exercises, but does them only as a demonstration of proper execution. Your workout will last longer. But the exercises are so effective that they are worth learning for independent practice.

How to achieve a flat stomach?

Well-chosen exercises and step-by-step explanations from the trainer make training simple and even comfortable. If you have forgotten when to inhale and when to exhale, the coach will tell you.

Recommendations: the trainer shows two options for performing exercises for both beginners and more experienced ones. In the option you choose, determine the number of approaches, the duration of the lesson, and the skinny jeans will come back to you from the shelf.

Fitness classes for weight loss accompanied by music, watched on video at home, are almost no different from those in the club and even have their advantages. If you are not planning to become an athlete, then you will be quite satisfied with the results obtained.

Fitness programs help you lose weight, gain the correct contours of your figure, have a general strengthening effect, improve your well-being, are a good prevention of cardiovascular diseases, and develop and strengthen the respiratory system. What kind of home fitness did you choose? Share with us the results of your work on yourself in the comments.

The best exercises and techniques

Home workouts should include exercises aimed at comprehensive training of all muscle groups. In addition, classes must be intensive and regular.

Much attention should be paid to cardio training. The main goal of cardio training is to burn excess calories. During classes, the heart muscle is trained, lung volume increases and fat deposits are burned.

Main types of cardio:

• fast walk;
• run;
• Biking;
• swimming;
• jump rope;
• climbing the stairs.

In addition to cardio training, a set of measures is expected to strengthen the muscles of the abs, buttocks, arms, and legs.

Morning work-out

Fitness for weight loss at home is unthinkable without morning physical exercise. Its main task is to prepare the body for the coming day. Exercises are done on an empty stomach, immediately after waking up.

Exercise, like any workout, should begin with a warm-up. A warm-up is needed to prepare your joints for future work, warm up your muscles and raise your heart rate.
This is a series of simple physical actions that take only 3, maximum 5 minutes of time. All movements must be done smoothly and without sudden movements. Step-by-step exercises:

Next, you can move on to doing the exercise itself, which always begins with breathing exercises. Each exercise must be repeated 10-15 times.

Morning exercise complex:

1. Walking in place. The exercise is performed at a good pace for several seconds.
2. Squats. When performing squats, the body leans slightly forward. The legs are spaced slightly wider than the shoulders.
3. Lunges forward. 10-15 times on each leg.
4. Side lunges.
5. Push ups. When doing push-ups, your back should be straight, without arching.
6. Exercise "Cat". Arching your back.
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7. Back bridge with butt lift.
8. Raising the legs from a supine position.
9. Jumping with clap above your head.
10. Calm walking.

Finish the exercise with breathing exercises.

Aerobics for weight loss at home

Unlike many other ways to combat excess weight, including crash diets and miracle drugs, aerobics for losing weight at home is completely safe, provides quick results and has long-term effects.

Aerobics is also good because it normalizes not only body weight, but also tones the muscles, so if the result is positive, your body will not become sagging, and stretch marks and sagging skin will not form in thin areas, as happens with a sharp decrease in weight.

There are different types of aerobics, among which the most popular is dance aerobics, combined with step aerobics. Both of these methods in combination represent an excellent set of exercises for losing weight at home. One of the advantages of effective weight loss exercises at home is that you can find any lessons on the Internet.

Aerobic exercises for weight loss at home:

• Place one foot on the step platform, and after a few seconds place the other foot on it. At the same pace and order, lower both legs to the floor. This action should be repeated several times, increasing the tempo. After this, do a similar procedure for the second leg;
• Place one leg on the step, bending it at the knee. Lift the second one and hold it above the floor for a couple of seconds. The exercise should be done alternately for each leg - 10-15 times in total;
• Place one leg on the step platform, and bend the other at the knee and pull it up. Lower your raised leg to the floor and place the one that was on the step platform next to it. Repeat the exercise 10-15 times for each leg.

Dance aerobics for weight loss at home

If you decide that home fitness for weight loss is what you need, you have made the right choice. Now the main thing is not to deviate from your goals.

In order to start improving your own body, you will need a minimum set of things:

• a special sports mat, but if you don’t have one, a regular soft mat will do;
• a mirror (you will need it for motivation, since with its help you can monitor your progress);
• a set of aerobics exercises for weight loss, which you can take on the Internet, or a suitable video (it all depends on your personal preferences).

Step aerobics is an effective workout for weight loss at home that allows you to quickly get rid of extra pounds.

Be that as it may, we recommend that beginners choose proven methods and video workouts for losing weight at home. If you get involved in this sport, you can buy a step - a special sports equipment in the form of a small platform. You will need it to perform numerous exercises.

Step aerobics at home

Step aerobics is an effective workout for losing weight at home, which allows you to quickly get rid of extra pounds and improve your overall physical condition. Everyone knows that sport is an important part of a normal lifestyle, as it allows you to keep your body in an attractive shape and gives you the necessary energy supply.

Several step aerobics exercises on the steps:

• the right leg stands on the step, and the left is bent at the knee. It is necessary to quickly raise and lower your leg, placing your right foot on it. Repeat the movements, alternating legs;
• you need to step up and down the steps in this order: left leg up, then right, right down, then left. The working leg must be alternated.

To make aerobics more effective, it is recommended to pick up dumbbells. At home, they can be replaced with 0.5 liter bottles or books. It is necessary to work with your hands during the exercises, bending them at the elbows and lifting them up.

Crunches

One of the most effective types of training is crunches. These exercises strengthen the abdominal muscles well and remove fat deposits from the waist.

Twisting with turns

The twist is performed while lying on your back. Hands need to be clasped at the back of the head.

Lifting your shoulders off the floor, turn your body left and right. The lower back does not come off the floor. Do 10-15 times.

Side crunches

The exercise is performed from a lying position. Legs are raised and knees bent at an angle of 90°, hands clasped behind the head.

Having lifted your shoulders, turn as far to the right as possible. Return to starting position. Then twist to the left. Make turns 10-15 times to the right and left. The lower back does not come off the floor, the neck is not tense.

Twisting "Fold"

Lying on your back, simultaneously raise your straightened arms and legs towards each other.

Repeat 10-12 times. Try not to lift your lower back off the floor.

Side plank twist

Get into a side plank position, leaning on your elbow. Perform downward crunches. Do 15 crunches, standing on your right elbow, then the same number on your left.

Press swing

Abdominal exercises are considered strength training. These exercises are mandatory for strengthening various muscles, including in the abdominal area, and burning fat.

Abdominal exercises are an essential element of fitness training for weight loss at home.

The simplest of them are:

• bike;
• scissors;
• raising straight legs;
• drawing upside down: letters, circles.

Straight leg raises pump up the lower abdominal muscles well. These manipulations are performed while lying on your back. It is more difficult to lift the body from a lying position and sitting on a chair or bench, with the legs well secured.

Burpee

The most difficult, but not very effective, is the burpee: changing the body position by jumping from a plank into a squat and jumping up from it while simultaneously raising your arms and clapping overhead. Burpees should not be done by people with diseases of the joints, heart, or blood vessels. Jumps should be performed strictly following the technique.

"Climber"

“Climber” perfectly pumps up the hips and buttocks. From the “plank” or “downward-facing dog” position, take turns pulling your legs towards your chest. Do 15 times.

What is aerobics and why is it needed?

Aerobics is a type of dance gymnastics that stimulates, accelerates weight loss and normalizes all processes in the body. Aerobics began to take shape in the 19th-20th centuries, but became firmly established in people’s lives at the end of the 20th century.

In the modern world, there are many types of aerobics, each of which is good in its own way. What is the reason for such popularity of aerobics?

The processes occurring in the body can be divided into 2 groups - aerobic and anaerobic. Anaerobic processes are those processes during which oxygen is not consumed. This includes strength training. Aerobics refers to aerobic processes, that is, those during which oxygen is consumed. This activity enhances oxidation processes, as a result of which energy is consumed.

Aerobic training uses more energy than strength training, which means calories are burned faster. However, when losing weight, you should not limit yourself to only them - strength training is also an integral element when losing weight.

Plank

The plank is the simplest but most effective exercise for strengthening the back muscles, abdominal muscles and burning fat.

The main thing in the plank is the correct execution: the shoulder blades are brought together, the shoulders are lowered, the back is straight. You need to stand in the plank every day, the amount of time is not limited. The side stand with support on the elbow is good for removing fat from the waist and abdomen.

Hoop torsion

The hoop is the most affordable equipment for home exercises. However, the effectiveness of the exercise is quite low. The effect depends on the choice of hoop and the regularity of training.

There are several types of hoops:

• lightweight;
• collapsible;
• massage;
• weighted;
• flexible.

The hula hoop is selected depending on experience and physical fitness.
For beginners, simpler options are suitable: collapsible and lightweight. For girls with good abs, massage and weighted equipment are suitable. A flexible hula hoop is a whole exercise machine. Twisting a hoop strengthens the muscles of the buttocks, back, hips, and abs. It is recommended to spin the hula hoop with a gradual acceleration of the pace. When choosing the type of projectile, you should take into account that massage and weighted hoops mostly cause microtrauma . During healing, the latter form many small foci of necrosis, which, after a very significant period, become places of accumulation of fatty deposits.

This is how obesity begins to develop, which must be combated with the help of complex treatment, which is not always successful.

Dance aerobics

An aerobics lesson is not easy dancing to rhythmic music. Depending on the type of music, aerobics also has its differences. The simplest rhythm is observed in classical aerobics, where the average pace of execution is mainly used. The musical accompaniment of this type of aerobics varies between disco, hip-hop and rap. Now about a dozen types of such gymnastics are used for weight loss. Some of the most popular are:

• Rock and roll aerobics includes more active movements; in this form, swinging legs, jumping, and running in place are used more. This type of dance helps strengthen and tone the gluteal muscles, thighs, calves and abdomen.
• Latin aerobics is designed for more springy movements; the hips and abdomen actively participate here. This type of aerobic gymnastics completely excludes strength exercises.
• Funk is a difficult style, as it requires good coordination of movements. Plastic swings of the arms, bends of the torso, and swings of the legs predominate here. Without preparation, this type of aerobics is quite difficult to master on your own.
• Jazz – This style of aerobic gymnastics is more designed to correct posture. Smooth movements help remove tension in the spine, but this type of aerobics practically does not reduce excess weight.
• Indian aerobic dancing should not be confused with the traditional dances that we see on TV. Movements in this style of gymnastics are more active and energy-consuming. In addition, this type of gymnastics for weight loss copes well with excess fat on the hips and abdomen.
• Body ballet is designed specifically for people who want to tighten their leg muscles and correct their posture. The movements of this aerobic dance gymnastics require some preparation; it will be difficult for a beginner to master all the elements of the exercises at once.

It is also impossible not to mention that you can practice dance gymnastics with the help of various sports equipment. For example, swing your arms while using dumbbells. For people who have mastered the basics of aerobics, it will be interesting to conduct classes with fitball. The fat burning process is especially active in those who do water aerobics. Due to resistance with water, movements will be as effective as possible.

Video

Exercises on the horizontal bar

The crossbar is a universal projectile that can be used at home. The crossbar is easy to install, for example, in a doorway.

Exercises on the horizontal bar:

• vis;
• turns;
• corner;
• bicycle and scissors hanging with a straight grip.

Exercising on the horizontal bar works well for all muscle groups. The crossbar can be classified as both strength and cardio training. It is important to remember that any exercise must be performed in several approaches, gradually increasing the load.

Rules for home fitness training for weight loss

• The optimal training regimen is every other day.
• The workout should last (on average) 1 hour.
• Choose clothes based on comfort that does not restrict movement.
• In the type of fitness you choose, devote half of your workout to “warming up” the whole body and active movements, and the second half to strength exercises for individual muscle groups.
• Before and after training, do not eat for 1.5-2 hours.
• Eat rationally, and if your goal is to lose excess weight, then give preference to proteins rather than carbohydrates.
• Do not forget to drink clean water during the day - 1.5-2 liters.
• The variety of fitness programs allows you to change the set of exercises every month, ranging from simple to complex, and for different problem areas of the body.

Swimming

Swimming is not only a sport, but also a fun and leisure activity. Water training strengthens the nervous system, improves blood circulation, strengthens blood vessels and the heart, and promotes sound healthy sleep. When swimming, all muscle groups are involved, in addition, water has a positive effect on the condition of the skin, making it elastic and smooth.

When exercising on water, a lot of energy is burned and the body is hardened.

Swimming can always be done. Swimming has virtually no contraindications. The only exception to this is individual intolerance to additives in the pool water. It is very useful to swim in natural bodies of water where swimming is not prohibited.

For whom aerobics at home is contraindicated?

Aerobics for home can only be performed by those people who do not have:

• phlebeurysm;
• diseases of the heart and blood vessels (including heart attack, history of coronary heart disease);
• severe joint pathologies;

• persistently elevated blood pressure;
• mental disorders;
• diagnosed malignant tumors;
• severe visual acuity impairment – ​​less than -7 diopters or more than +7.

You should not engage in aerobics during menstruation, with elevated body temperature, persistent headaches/dizziness due to unknown causes, exacerbation of any chronic pathologies, or after recent acute respiratory viral infections. These are conditional contraindications that are canceled immediately after full restoration of health.

We recommend reading about dance aerobics for weight loss. From the article you will learn about the types of dance aerobics, benefits for the body, contraindications for classes, recommendations for practicing at home. And here's more about losing weight with trainer Denise Austin.

Aerobics can be the best choice for those who want to lose weight, but do not have the opportunity/desire to go to the gym. You can achieve the desired results only by following a diet and exercising regularly, but such weight loss will not only be correct and safe for health, but also with a lasting effect.

Water treatments

Fitness for weight loss at home is not complete without water procedures.

The most favorable water treatments are:

• hydromassage;
• Charcot's shower;
• cold and hot shower.

The most accessible at home is a contrast shower. The shower has a great effect. It relaxes muscles and blood vessels after physical activity and promotes sound sleep. Contrast showers after yoga classes are contraindicated.

Advantages and disadvantages

The main advantage of this type of gymnastics is its versatility. Both beginners and experienced athletes will be able to choose the optimal set of exercises for themselves. Age also does not play a big role, besides, you can do a full-fledged workout for weight loss at home, because no specialized equipment required. As your physical performance improves, you can purchase dumbbells, a fitball, a tubular expander, or weights, because they will help diversify your exercises. The advantages of aerobics include:

• improved health;
• increased mood;
• acceleration of metabolism, which occurs due to proper breathing and saturation of body cells with oxygen;
• rapid weight loss with regular exercise.

The disadvantages of this type of gymnastics include the complexity of some exercises. Not all beginners have time to repeat the movements of the instructor, so at first the effectiveness of training for fat burning will be low. Aerobic gymnastics is considered a traumatic sport because... practitioners have to do a lot of jumps and lunges. Such exercises, if performed incorrectly, cause harm to joints and ligaments.

Weekly program

Fitness for weight loss at home requires clear planning and organization of classes. Training should be carried out so that one muscle group is loaded per day, then these muscles should rest for a day or two. It is also necessary to arrange days off. Some exercises, such as twirling a hula hoop or jumping rope, can be done daily.

Before starting training, there must be a warm-up. Warm-up is necessary to warm up the muscles and joints. To warm up, you can take some exercises from the exercises, jump rope or run in place.

You need to finish your workout with a cool down. The cool-down stretches the muscles that were emphasized during the workout. You can bend to the right, left, forward and backward, stretching up and to the side. The workout lasts approximately 40-45 minutes, several repetitions of the exercise are done. Abdominal training and exercises on the crossbar should not be more than three times a week.

An approximate training program is structured like this:

• Monday. Emphasis on the press: twisting, swinging the press, plank. Swimming.
• Tuesday. Cardio training: running, cycling.
• Wednesday. Crossbar. Leg exercises: squats, bicycle, rock climber.
• Thursday. Fitball.
• Friday . Abs or bar workouts.
• Saturday . Cardio training: running, cycling. Swimming.
• Sunday . Relaxation. Bath or sauna. Spa treatments. Spa treatments and saunas are very important when losing weight. They relieve muscle tension and remove excess water from the body. You can use a massage brush in a bath or sauna. Massaging problem areas accelerates blood flow and reduces cellulite.

The essence of aerobics for weight loss at home

The main advantage of aerobics for weight loss at home is its accessibility for everyone, regardless of physical characteristics and athletic training. The main requirement is a small amount of free time, special video instructions and some sports equipment.

Using a video for beginners on aerobics for losing weight at home, you can learn in more detail about all the basic movements and exercises that you will subsequently perform almost automatically.

You don't need a huge room to exercise at home. A small space that will not greatly limit the performance of exercises such as running in place or walking, jumping and push-ups can be found in any apartment. By doing aerobics for weight loss at home, processes will start in your body that will help you get rid of extra pounds and normalize the functioning of your internal organs.

To achieve the desired effect from exercise, aerobics for weight loss consists of several phases.

• warm-up: first of all, the muscles need to be warmed up and the heart rate accelerated. The main task of warming up is to relieve possible pain from the muscles and prevent them from stretching. The average duration of warm-up exercises is no more than 3 minutes;
• Aerobic exercise: This type of exercise helps to improve the health of the body. As you perform the movements, watch your breathing. To check the correct breathing rhythm while performing movements, try talking. If breathing does not falter, the rhythm is correct, otherwise the exercises need to be slowed down;
• strength exercises: help improve body flexibility and strengthen muscle mass. Performing strength exercises prevents possible injuries and damage to muscles and ligaments in the future. The average duration of strength exercises is no more than 10 minutes;
• final warm-up: after completing the basic aerobic and strength exercises, you should perform several exercises to gradually relax the muscles. A sharp slowdown or cessation of movements will negatively affect the functioning of the cardiovascular system. Since your heart rate increases during exercise, you should do some relaxation exercises to even out your pulse and normalize your heart rate.

Using online resources you can download aerobics for weight loss for free

Video lessons for doing aerobics at home

Using online resources, you can download aerobics for weight loss for free. The main thing is that when choosing one or another aerobics video course for weight loss at home, take into account your physical capabilities, the complexity of the exercise technique and the opinion of people who have already tried it.

To practice step aerobics for weight loss at home, use video materials from professional trainers for beginners. In this case, it will be easier for you to understand the names of the basic steps and the correctness of their implementation.

To achieve better results, you can use special breathing exercises. Such exercises will increase the supply of oxygen to the body, which will have a positive effect on all internal organs, and especially on the functioning of the brain. In addition, a combination of simple movements and certain breathing rhythms will contribute to the formation of a flat stomach.

Nutrition rules

Any weight loss program necessarily includes proper and balanced nutrition, avoidance of unhealthy foods and habits. The diet must be followed not only at home, but also at work and on vacation.

In order to lose weight it is not necessary to follow any special diets. It is enough to correctly calculate the amount of Kcal needed to maintain the vital functions of the body. The minimum calorie content for the functioning of the body is 1400 Kcal per day.

During active sports and physical activity, the amount of Kcal consumed should be greater, approximately 1800. In addition, when eating, it is important to pay attention to the amount of fat (20%), protein (50%), and carbohydrates (30%) in food. In this case, you need to take your age and weight into account. The older a person is, the lower the metabolism.

It is common knowledge that there are healthy and unhealthy foods. The latter include fatty, smoked, foods rich in fast carbohydrates. Eating such food is strictly prohibited when losing weight.

With proper nutrition, the emphasis is on:

1. food rich in proteins:

• lean meat;
• cottage cheese;
• eggs;
• chicken,

2. products containing Omega 6 and Omega 3 fatty acids:

• nuts;
• vegetable oil;
• sea ​​fish,

3. foods containing a lot of fiber:

• cereals;
• vegetables;
• fruits.

Bananas and grapes are not recommended for fruit consumption. But grapefruit and pineapple, strawberries, and black currants are very useful for losing weight. And, most importantly, drink plain water. It is advisable to drink the first portion of water in the morning, on an empty stomach. In total, it is advisable to drink at least 2 liters per day.

It is recommended to eat fractional meals 4-5 times a day in small portions. It is better to start breakfast with porridge. It is rich in fiber. For snacks, you are allowed to eat a fruit or a handful of nuts. It is advisable to have dinner 3 hours before bedtime. As a last resort, you can drink a glass of kefir with 1% fat content and eat an apple.