Simple and effective exercises for losing weight at home

Features of training for weight loss

Diets lead to the removal of extra pounds, and also deprive the body of essential vitamins, microelements and amino acids. That’s why, following a diet, women start to feel hungry. The body requires nutrients; in the absence of physical activity, girls gain weight again. To break out of a vicious circle, you need to play sports.

But you can’t ignore your daily diet; you need both a set of exercises for losing weight at home and proper nutrition. Correction of the diet, added by exercise, will allow you to lose body weight faster. No need to go on a diet, follow simple nutritional recommendations:

• Eliminate baked goods: white bread, confectionery, pies, pasta;
• Remove fried side dishes from your diet; instead of frying, cook meat;
• Eat vegetables, fruits, dairy products;
• The last possible meal is 2 hours before bedtime. Don't eat at night!
• Monitor your water consumption, the norm is 2-2.5 liters;
• Eat when you're hungry.

Weight loss comes from not enough calories to provide energy for intense exercise. With increasing intensity, energy consumption increases; at low intensity, the consumption is 4-5 calories per minute; with increasing load, the calorie consumption reaches 10-12 calories per minute.

To cause a calorie deficit, you should not eat fatty, sweet foods, as well as foods rich in carbohydrates: rich bread, pasta, confectionery.

To lose 1 kg, you need to burn 8000 kcal by exercise. Beginners are advised to choose less intense loads; the desire to lose weight earlier and exercise more will lead to injury to muscles and ligaments. The most effective exercises are for the legs and buttocks; these muscles consume the most energy. Less effective workouts for burning fat are for the muscles of the back, chest, shoulders and arms. Working the abdominal muscles last consumes the least amount of calories.

To lose extra pounds faster, run, squat, swim and walk more.

Do aerobic exercise for more than 30-40 minutes a day, 3-4 times a week. Initially, the body consumes carbohydrate reserves from the pericellular fluid, blood and liver. Only after half an hour they come to an end, the body takes over the fat cells of the internal organs and subcutaneous tissue. Therefore, if the duration is less than the specified time, physical exercise is useless for losing weight.

Effective exercises are carried out at the maximum permitted intensity, the upper limit of the load is determined by the “working” heart rate.

The maximum number of beats per minute for each age is found by the equation: 200 minus your age, but this figure is when performing weight loss exercises at home.

To calculate the “working” load, multiply by a maximum of 0.65 or 0.85. For minimal loads, take a coefficient of 0.65, for maximum intensity - a coefficient of 0.85.

For example, if you are 40 years old, your maximum heart rate is 160 beats. Then the optimal workout for burning fat falls between 104 and 136 beats. If the number of beats does not reach this segment, increase the load; if the pulse exceeds the norm, reduce the intensity. By counting the number of blows, control the load.

A set of exercises for losing weight at home requires following a number of rules:

• Exercise no earlier than an hour after meals and 3 hours before meals;
• When resting between approaches, do not sit, walk, it is better to do light gymnastics;
• You should not get drunk during exercise, it is permissible to take a sip, quench your thirst after playing sports;
• Breathe deeply, inhale as the effort increases, exhale as the effort decreases;
• Exercises for losing weight at home should take at least an hour, 3-4 times a week.

Workout for weight loss at home (Day 1)

The specificity of circuit interval training lies in its effectiveness for losing excess weight. During exercise, the entire muscular skeleton is loaded, which is optimal for losing weight and getting rid of problem areas.

Perform the exercises for the specified number of repetitions sequentially one after another, then repeat the workout from the very beginning in 3-4 circles. If you prefer to train over time, then at the end of the article there are recommendations for training on a timer (in interval mode).

Be sure to warm up before your workout and cool down after your workout:

• A selection of exercises to warm up before training
• A selection of post-workout stretching exercises

Sumo squats with pulses 1-2-3-4

Sumo squats with wide legs are a basic exercise in training for weight loss at home. When performing, watch your heels - they remain motionless on the floor. Toes are turned to the side. The squat is performed with a straight posture and a natural lumbar deflection. The pelvis is pulled back, the gaze is directed straight. In the lower phase, make a small pulse counting “1-2-3-4”, like a spring. Sumo squats evenly load the leg muscles, especially the buttocks. Beginners can perform the exercise without pulses.

How long to do: 10 reps

How to do sumo squats

Knee push-ups

Push-ups develop muscle strength in the chest and upper shoulder girdle. Strengthens the arms and core muscles, and is used in recovery from injuries. Knee push-ups begin in a plank position. Knees on the floor, ankles raised, crossed. Hands rest firmly on the floor slightly wider than shoulder width. Bend your arms until your chest almost touches the floor, and as you exhale, return to the starting phase.

How much to do: 8 reps

Back lunges + leg kick

Weight loss training for girls is not complete without various variations of lunges. Back lunges with a kick are an accentuated exercise for working the buttocks, which requires precise execution. Lunge back with your left leg, maintaining right angles at the knee joints. The left knee is perpendicular to the thigh. From the bottom phase, push off with your right leg, and swing forward with your left, straightening it as much as possible. Perform the exercise first on the right side, then on the left.

How long to do: 10 reps on each leg

Swimmer

When doing workouts at home to lose weight, do not forget about your back. Lie face down on a gymnastic mat, straightening your legs and arms lengthwise. The face looks at the floor. Synchronously raise your right leg and left arm up with short delays in the peak amplitude. Feel the work of the muscles of your back, lower back, and abdomen. Return to the starting phase, change sides, repeat the exercise.

How much to do: 10 reps on each side

Pulling the knee to the stomach

This is an indispensable exercise for strengthening your core muscles and increasing your heart rate, which promotes intense fat burning. Stand on the floor with your feet wider than shoulder-width apart. Emphasis on the right foot, left on the toe. Hands above your head, palms crossed. As you exhale, lift your left knee toward your stomach/lower chest. The body turns around, palms fall on the knee. Return to the starting position along the same path. Switch sides after the set.

How long to do: 15 reps on each leg

Squat with leg swing to the side

At the same time, a basic and isolating exercise for weight loss at home perfectly loads the buttocks and quadriceps. Stand with your toes shoulder-width apart and slightly turned out to the sides. Squat until your thighs are parallel to the floor. Stand up while shifting your weight to your right leg. At the top point, swing your left leg to the side, then return it to the starting position. Perform swings alternately on both legs.

How long to do: 10 reps on each leg

Bends to the side: knee-elbow

This fat-burning exercise actively gets rid of deposits in the sides and abdomen. Stand with your back straight. Hands are placed behind the head, toes are positioned at shoulder level. Exhaling, bend your right knee to the side to chest level. At the same time, bend down, trying to reach your raised knee with your right elbow. After repeating, switch sides, maintaining the technique.

How much to do: 10 reps on each side

Climber

A weight loss workout for girls is not complete without an accentuated abdominal load. When performing the “mountain climber” exercise, lie down with your arms fully extended in front of you. The neck, back and lower back form a straight line. Pull your left knee towards the bottom of your chest as if you were climbing a mountain. Tighten your abs harder. After returning your leg back, change sides.

How long to do: 10 reps on each leg

Pelvic lifts in table pose

An exercise for the simultaneous development of the lumbar region and abs. Sitting on a gymnastics mat, lean firmly on your palms and feet. Place your left ankle on your right knee. Now lift your pelvis so that your right thigh forms a straight line with your torso. Return to the lower phase and repeat the lifts. After completion, change your supporting leg and take an approach to the other side.

How long to do: 10 reps on each leg

Raised boat

Sit on the floor, bend your knees. Raise your bent legs up until your shins are parallel to the floor. Tilt your body back a little so that a right angle forms between your torso and legs. Straight arms extended in front of you. The back is straight, the stomach is tense. Begin to extend your arms out to the sides as far as possible while maintaining an isometric boat position. This is a great exercise for a flat stomach that combines static and dynamic core work.

How long to do: 15 reps

Training planning

The training plan should be based on body weight; with severe obesity, high physical activity is impossible; with normal excess weight, you can increase the load almost to normal limits. To do this, you need to calculate body mass index , it is equal to body weight (in kilograms) divided by the square of height (in meters). The optimal figure for women is 21, for men - 23, the normal figure for any gender should not exceed 25.

You should start playing sports with 3-4 workouts a week, for weight loss 45-60 minutes at a time. Effective training should alternate aerobic exercise (running, exercise bike) 2 times a week and 2 times strength exercise (abs, squats and others described here).

Experienced trainers recommend giving yourself small loads first to develop the habit of exercising regularly, and then increasing the intensity.

With a normal body mass index per week, the intensity should be increased to the number of movements and approaches described in the article. If you have excess body weight up to half the above amount, you can start performing the complex in full in a month. If you are obese, it is better to train in the gym rather than at home, since such body weight is accompanied by various diseases. In this case, constant monitoring by a professional doctor and trainer is required.

Workout for weight loss at home (Day 2)

After a one-day or two-day break, the program changes. The next home workout for weight loss includes a number of new exercises that evenly load the muscle skeleton.

Top 30 exercises to improve posture

Side step squat

Stand straight, feet together, hands folded at your chest. As you take a step to the side, simultaneously squat down, lowering your hips until they are parallel to the floor. Now return to the starting phase. Take the same step in the opposite direction, following the technique. Watch your posture, arms in front of you bent at the elbows. The knees should not spread too far apart to avoid injury. Take your time, focusing on working the hips and buttocks.

How long to do: 10 reps on each leg

How to squat correctly

Reverse push-ups + leg raises

Sit on the floor, leaning on your hands. Now bend your legs, placing firm support on your feet. Lift your pelvis into table pose. As you do push-ups, bend your arms, activating your triceps. With your hips touching the floor, return to the starting position. Then, without stopping, lift first your right, then your left leg up. This is one repetition. By changing sides, you will get a great workout on your abs and leg extensors.

How much to do: 8 reps

Pulsating lunge in place

An exercise for training at home for weight loss specifically stimulates the work of the quadriceps, hamstrings and buttocks. Standing straight, lunge back with your left leg and lock in the lower phase. Hands are on the belt. The angles at the knees of the supporting and working legs are 90 degrees. The left leg, resting on the toe, makes pulsating movements. The muscles are under maximum tension throughout the entire exercise. Perform the exercise for the specified number of repetitions or seconds. Return to the starting position and switch legs.

How much to do: 20 repetitions on each leg

Shoulder Touch Plank

Assume a plank position with your arms straight. The body is straight from head to heels. Lift your left hand off the floor and touch the opposite shoulder. Put it back and change hands, making an identical movement. The whole body is involved in the work, but the emphasis is on stabilizers and the muscle corset. This static exercise can be safely included in a weight loss workout for girls to complicate the classic plank variation.

How long to do: 10 reps on each leg

Wide squat + diagonal lunge

A more advanced wide squat variation will make your thighs and butt burn. When performing a wide squat, at the top point you need to move your left leg back behind your right, forming a diagonal lunge. The technique requires an upright posture to better load the hips. Keep your hands in front of you. Be careful when lunging, keeping your knees stable. Perform the exercise alternately on both sides.

How long to do: 10 reps on each leg

Low impact burpees

From an emphasis position lying on straight arms, take two steps with your feet so that your toes are level with your palms. Now straighten up while raising your arms above your head. Next, return your hands to the previous position, tilting. The legs return back in two steps to the initial phase of the prone position. When performing, tense your back and abdominal muscles to strengthen them and enhance the fat-burning effect.

How long to do: 10 reps

Leg swings with foot touching

Straighten up, confidently standing on your feet shoulder-width apart. Arms to the sides, stomach pulled in and tense. The right leg rises above parallel, and the body simultaneously twists in its direction to touch the toe with the left hand. After returning to the starting position, change sides. This exercise works the abs, oblique abdominal muscles, and perfectly warms up the back. Useful for the overall tone of the body.

How long to do: 10 reps on each leg

"Jackknife"

Exercise for accentuated loading of the rectus abdominis muscle. Strengthens the spinal columns and lower back, making your posture straighter. Lie down on a gymnastics mat, straightening your arms and legs pressed together. Inhale deeply, and then, as you exhale, fold yourself like a penknife. At the peak point, the fingers reach towards the toes. Delay - 1-2 seconds, then return to the initial phase.

How long to do: 15 reps

Side plank twist

Lie on your side, resting on your left elbow and left leg. Lift your pelvis and brace yourself by holding your right arm up above the top of your head. Raise your right knee to your chest while touching it with the elbow of your right hand. Return to the starting position. Afterwards, change sides. This workout for weight loss at home emphasizes the load on the lateral abdominal muscles. strengthens quadriceps and stabilizers.

How much to do: 10 reps on each side

Running on all fours

Get on all fours, focusing on your toes, not your knees. Alternately lift your ankles as if you were walking or running. Keep your back arched, tighten your abs, look ahead. This exercise isolates the hamstrings, stimulating their growth and increasing strength. In weight loss training for girls, running on all fours plays an important role: with its help you can create an aesthetic roundness of the buttocks.

How long to do: 10 reps on each leg

How much can you lose?

Many people dream of losing up to 10 kilograms in the first month, but this can be harmful to the body. The optimal rate of weight loss per month is 2-3% of body weight. In the first month, the results may be more than modest; instead of weight loss, you may find weight gain, all due to the increase in muscle mass.

Muscle weighs several times more than fat, so the waist and hips quickly decrease and body weight falls slowly. For weight loss, the normal goal is to lose approximately 2-3 kg (with a weight of 60 kg) to 5-7 (with a weight of 100 kg) in the first month.

Exercises for weight loss at home - features

First, you should talk a little about the general principles of sports exercises for weight loss. For them to be useful to you, you must be prepared from the very beginning that a long and difficult path awaits you. Lack of quick results is one of the main reasons why people give up training.

Don't forget about your diet! We are talking specifically about diets, and not about hunger strikes, which are usually disguised under this word. A properly designed diet should be based on several principles:

Multiple meals - the more meals you have per day, the faster your metabolism will work. And, accordingly, the faster you will get rid of excess fat. In addition, when you eat often, but in small portions, the walls of your stomach do not stretch, and over time, it gets used to such portions. Due to this, your belly can be visually reduced significantly.

Your daily calorie intake should be less than the amount you burn. In order to calculate it, you need to know your basic calorie expenditure, as well as calculate the amount you spend during the day.

Don't forget to drink plenty of clean water - it is necessary for the functioning of all our organs, allows you to get enough of less food, and also speeds up your metabolism.

For humans, fat is a cosmetic ailment, but our body thinks differently. Fat reserves are necessary in order to provide the body with energy in those moments when food has not been supplied for some time. This is a kind of emergency reserve, and the body will not allow it to be lost just like that. Therefore, it is necessary to go step by step to accomplish this task. And for this you will need exercises for quick weight loss at home, which we will discuss below.

When will there be results from home exercises for weight loss?

This question cannot be answered unequivocally, because everything depends on the initial parameters. On average, we reach the optimal value from 3 to 6 kg per month, depending on the amount of training, nutrition, and adherence to the regime. Larger amounts can be harmful to your body, so don’t rush too much.

To achieve maximum effect, you should combine home workouts with a properly formulated diet, as well as aerobic exercise. We advise you to include running or jumping rope in your program.

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Discussion:

1. Andrey says:
   I do the plank and my abs become even stronger, but besides this exercise I go to the gym and eat right, everything is like in the fat burning fest training manual. After I read the manual, I immediately found my flaws in nutrition, so I advise everyone, this is good material.
2. Amini says:

   I did the first complex as in yours, but there were no special results, I just became a little stronger. Then I came across the FFB training manual and realized that I wouldn’t lose weight at home, signed up for the gym, adjusted my diet and voila, the weight is melting before our eyes))

3. Elenka says:

   It seems to me that all these sets of exercises are for 70-year-old people)) To lose weight and look good, you need to join a gym. If you do not have a program, then you can find it in the fast fat burning manual, it is 100% working, but in addition to the program, you must eat properly and use sports nutrition.

4. IMLORY says:

   I’ve been using the first complex for 4 months now and my result is minus 11 kilograms, I recommend it to everyone!

5. Ne Jolie says:

   These complexes did not suit me until I came across a book by fast fat burning. I realized that in addition to the program, I needed to eat right and use some supplements, so I advise everyone to download this thing.

6. Marie Mi says:

   Girls, never forget about warming up when doing effective exercises for losing weight at home! I strained my lower back when I was doing the first set of exercises to lose weight at home because I didn’t warm up. Now I’ve been suffering from back pain for a week now, I’ll have to go to the doctor if it doesn’t go away

7. Fitness Diva says:

   In my opinion, all these sports exercises for weight loss will not help you in any way. You need a well-designed diet, a training program in the gym and, of course, sports nutrition, where would you be without it))) I found this whole plan in the fast fat burning manual, I recommend it to everyone!

8. Ticketriss says:

   I do exercises for quick weight loss at home, but I also added some exercises with dumbbells. I am satisfied with the results in the mirror and on the scales. I lose 4-5 kilograms a month. I think the result would have been better if I hadn’t indulged in donuts on weekends)))))

9. Arina says:

   I want to tell you about the effective Plank exercise. I have always had problems with my spine, but since every girl dreams of having a beautiful figure, it is necessary to exercise, and this exercise helped strengthen my back. At first it was very difficult, but I didn’t give up, now my back is stronger, and I don’t experience back pain when I play sports.

10. Lily says:

    Hi all. I'm one of those girls who believes that they can do anything. Somehow my boyfriend took me weakly and I had to do several exercises, after I got into the “plank” I didn’t have enough for a long time, having lost the bet, now every morning I do exercises in which the plank exercise is necessary for me. Helps keep your abs in good shape

11. Emilia says:

    Dear girls, if you think that this complex really works, then you are very stupid, without a healthy diet and a set of exercises in the gym, you will not achieve a beautiful figure. Don't waste your time.

12. Daria says:

    After reading the article, I learned how you can get your figure and health in order, I have already done some of the exercises from this article, but I don’t know how they can be used in interaction. I will try, try, do exercises for losing weight at home

13. Ekaterina says:

    For those who have not exercised for a long time, I advise you to start your workouts at home, strengthen your muscles, and then go to the gym. I went through this myself, so you can practice at home.

14. Julia says:

    Hello. I am one of those girls who, every time I start training at home, give up everything after a couple of days, as the fire and motivation in my eyes fade away. Therefore, I partially use some exercises (planks, lunges, push-ups on my knees) in the rocking chair as a warm-up.

15. Dinara says:

    Training, training, training. At home, in the hall, on the street and everywhere in general. Well, I love sports very much, I can’t do anything about it. I try, I experiment, so this article and various exercises will be used by me to the fullest, all without exception.