How to lose 10 kg in a month: diet menu

Have you ever tried to get rid of extra centimeters on your waist?

Have you tried almost every method known to you, but still can't lose weight?

In this article, I will explain how to lose weight in a month at home without spending a lot of money on weight loss supplements and other pills that have little or no results.

If you want to drop a clothing size or just want to feel good, this article has everything you need to know about how to lose weight realistically and quickly. If you urgently need to lose weight, say in a week, then you need to look towards protein and low-carbohydrate diets with a strong reduction in calorie intake and an increase in calorie consumption through physical activity. But this will only give a temporary effect, and the lost weight will return, and even with gain. Below you will learn how to properly remove excess fat and always be in shape, and not just during a diet.

Keep in mind before you make any lifestyle changes that losing excess fat doesn't happen overnight and may take some time.

You must stick to your diet, or rather eat right and do not forget about training.

Yes, you can lose weight without sports, adhering only to a diet, or rather a proper diet. But physical activity will help speed up the weight loss process by burning fat rather than losing water and muscle. This will remove excess fat and improve your figure without flabby muscles and sagging skin.

Always remember that no one will tell you exactly how many kg you can lose in a certain period of time. It all depends on your efforts, how strictly you adhere to your diet, how many calories you spend on exercise, running or brisk walking every day.

It is recommended that you consult your doctor before making any drastic lifestyle changes.

Especially if you have any health problems.

Myths, deception and lies must be ignored

There are so many myths and false claims about losing weight. Therefore, whether you can lose 10 kg in a month or not will depend on the chosen methods and methods of losing weight, and this article will help you make the right choice.

All this should be ignored when you are planning to start a new slim life.

Late-night snacking contributes to weight gain - this is not true. No matter what time of day you eat, you can still gain weight.
Abdominal machines and other exercise equipment help with weight loss - this is what many advertisements say to entice you to buy this exercise equipment. These machines actually do most of the work for you, resulting in minimal calorie burning.
Special diet products that are constantly advertised - don't fall for the marketing gimmicks or the super skinny model. You are simply being misled, and this does not help speed up the process.
Fat can be turned into muscle - this is a lie. Fat and muscle are completely different in structure and composition. Therefore, if you want to achieve a muscular and sculpted appearance, it requires a lot of dedication in doing physical activity and following a healthy diet, giving up unhealthy foods.
Local weight loss in problem areas is possible - this is also incorrect. You can't lose weight just in a specific area of your body, overall weight loss allows you to become slimmer overall.

Ready-made rations

This is a good alternative to low-calorie diets. Ready-made diets are also low in calories, otherwise they would not provide rapid weight loss. But professionals work on the development of such menus. They strive to maintain a balance of fats, proteins and carbohydrates, and the presence of all necessary vitamins and microelements. These diets are based on the principles of proper nutrition:

You get a varied menu, the diet does not get boring and does not cause rejection.
You don't feel very hungry. You need to eat food every 2-3 hours in small portions; usually there are foods for healthy snacks - pieces of vegetables, a couple of spoons of yogurt, a few nuts.

You will have to spend time and money. A little, but still. Need to:

Find in the store exactly the products that are indicated in the recipes. You won't be able to limit yourself to inexpensive yogurt, chicken breast and cabbage. The menu must be rational and balanced, and this costs money.
Prepare food correctly. You will have to stand at the stove, but you will get a delicious, aromatic dish that you will eat with pleasure.

At the same time, weight loss is fast, because you get the same 800-1000 kC as on a low-calorie diet. But this is a useful 800-1000 kC, so there is much less harm from such a menu. Pre-cooked diets should not be used by people with chronic diseases, but if you are healthy, you can easily survive 30 days.

It is easier to maintain the results of such a diet. You are not just starving, but switching to a healthy diet, even if not entirely correctly. Maintaining a partially formed habit is easier than starting it from scratch.

Clarification: we are talking about complete diets, and not about the “1001 buckwheat dishes” diet. Menu for the month."

Set your goals

Plan your new lifestyle.

Plan your diet and exercise.

Be realistic when you plan to lose weight.

How many kg can you lose in a week? For proper weight loss, try no more than 2.

Stick to your new diet, workout, and daily routine.

It's pointless to plan your new life and then abandon it halfway.

Buy a digital scale to track your progress and a kitchen scale to correctly calculate your caloric intake for the day.

Also calculate your BMI (Body Mass Index) as this will help you.

By calculating your BMI, you will know whether you are overweight or whether you are at the right weight for your height.

Keep a diary and record your progress each week, your meal plans and exercise times.

You can even download a dedicated fitness app on your device.

Is a mono diet suitable for weight loss?

A mono-diet is an excellent way to combat excess weight. It is with it that you can achieve the highest and fastest results. It is possible, but is it necessary? In such quantities, many products chosen for this purpose are often harmful to health. For example, a mono-diet based on apple or kefir will cause a malfunction in the gastrointestinal tract. And protein diets (buckwheat, eggs) will lead to constipation.

Attention!

Excess weight is harmful to the whole body, but fighting against it can cause a lot of problems. Before parting with it, you should weigh the pros and cons, evaluate the balance of “risk and profit,” and consult with a nutritionist.

Nutritionists do not recommend using this method of getting rid of unnecessary pounds for a long time. But resorting to a mono-diet for a short period of time is quite permissible. For example, a couple of days in a month that were set aside for weight loss, switch to one product. This will be more effective than a regular diet and less harmful to health.

For a mono-diet choose:

apples;
pears;
a pineapple;
kiwi;
apricots;
grape;
pumpkin;
zucchini;
fermented milk, low-fat products;
buckwheat;
rice;
Hercules.

For the same purpose, they simply use fasting days, in which the only nutrient liquid will be water with a slice of lemon. In any case, no matter what a person chooses for himself, he must think about his health. After all, losing 10 kilograms for someone whose weight is 100-120 kg will be quite realistic and unnoticeable for the body, but going from 70 kg to 60 kg is already risky.

Dietary recommendations

Experts recommend a balanced diet consisting of all food groups to make losing 10 kg in a month realistic and comfortable, as well as to stay healthy and maintain your new weight in the future.

Squirrels

Protein keeps you full and satisfied until your next meal.

Sources rich in protein:

Chicken
Turkey
Nuts
Beans and legumes
Diet meat
Domestic bird
Seafood
Eggs
Seeds
Low fat dairy products

Choose high protein foods that you enjoy eating.

Water

Water is generally very beneficial for general health.

Consume enough fluids to detoxify and effectively remove all toxins and unwanted bacteria from the body.

It is recommended to drink at least 8 glasses of water per day.

You can even make drinking water more "interesting" by adding 1 glass of water to any cocktail recipe.

Carbohydrates

You may be tempted to completely eliminate carbohydrates from your diet to lose weight faster, but you shouldn't. The body still needs energy for normal functioning and for all energy exchange processes. At first you will lose weight, but then the process will slow down, because the body will begin to slow down metabolic processes and will be less able to use fats as an energy source.

The fact is that carbohydrates can be simple and complex.

You just need to determine which carbohydrates should be on your menu and which ones should be eliminated.

"Good" carbohydrates:

Potato
Beans
Brown rice
Vegetables
Fruits
Oats
Whole Grain Products

Fats and oils

Excluding them completely will only cause harm, so don't do it.

Believe it or not, not all fats contribute to weight gain.

Recommended fat content per day: 44-66 grams.

About 30% of the daily diet should include fats of vegetable origin, and you can also consume fish oil.

Fats that should be limited or eliminated from your diet are saturated and trans fats.

Polyunsaturated fats and monounsaturated fats, on the other hand, should be present in your diet.

These include:

Olive oil
Avocado
Avocado oil
Coconut oil
Fish - salmon, herring, sardines, angelfish, mackerel, etc.
Nuts
Seeds
Fish fat

These "healthy" fats even prevent cardiovascular disease.

Cellulose

Fiber foods are not only good for weight loss, but also help with digestion, reduce food cravings, and balance blood sugar levels. It is foods rich in fiber that will help you lose 10 kg in a month in a comfortable manner. Research has proven that fiber is also beneficial for preventing type 2 diabetes.

Sources of fiber:

Prunes
Whole grains
Brown flour
Apples
Artichokes
Bananas
Potato
Dark leafy greens - spinach and kale
Cabbage
Oranges
Berries – blueberries, blackberries, strawberries and raspberries
Bran
Beans
Peas
Chickpeas
Broccoli
Salad
Oats
Cauliflower
Asparagus
Nuts
Mango

Fiber foods to avoid:

White flour
White rice
White bread
Pasta

Recommended fiber intake: 25 grams per day for women and 38 grams per day for men.

Beverages

Avoid drinking drinks containing large amounts of sugar.

Drinks that are good for weight loss:

Green tea
Water
Fruit Juices – Make your own juice from a variety of your favorite fruits rather than buying store-bought fruit juices. They usually contain very high amounts of sugar.

Drinks to avoid:

Alcohol
Carbonated drinks
Energetic drinks
Milk – If you cannot eliminate milk completely, then limit your intake.

Foods to Avoid

These foods will make you gain weight and should be completely eliminated from your diet. If you use it (even in small quantities), you won’t be able to lose those extra pounds in a month at all.

Processed sugars – Granola, fruit juices and sauces typically contain processed sugars.
Vegetable oil
Fried food
Cakes
Cookie
Pretzels
Cakes

Dish recipes

Recipes for dietary nutrition should be simple, but maximally filled with vitamins, minerals and other beneficial substances.

Fruit salad

Fruits are indispensable in a healthy diet. Their use is acceptable several times a day.

You will need:

apple;
pear;
apricot (soft dried apricots in winter);
kiwi;
natural yogurt – 0% fat.

Remove the skin from the apple and pear (since it contains a lot of vitamins, it can be consumed separately or left for compote), cut into small cubes. Peel the kiwi and cut into a salad along with the apricot. Drizzle yogurt over everything.

Every salad must have some sourness. Vitamin C contained in sour fruits will not only give it taste, but also help in the fight against calories.

Vegetable cutlets

The cutlets are cooked in the oven; for this, the sheet is only lightly greased with oil.

You will need:

zucchini – 3 pcs.;
carrots – 3 pcs.;
chicken broth – 1 pc.;
2 eggs;
rolled oatmeal – 150 gr.

How to cook

Peel and grate the zucchini and carrots on a fine grater, add the eggs, stir everything thoroughly. Chop the bouillon cube, add the cereal, stir again. Form small cutlets, place on a sheet and bake for 25 minutes in a preheated oven.

Vegetable soup

Vegetable soup can be prepared using recycled chicken broth, but leave the meat itself for the second course. Potatoes are not considered a dietary dish and are therefore excluded from the diet.

You will need:

beets - 1 pc.;
carrots – 2 pcs.;
zucchini – 1 pc. (small size);
onion - 1 head;
broccoli – 150 gr.;
1 chicken drumstick.

How to cook

Pour two liters of water into a saucepan and set the drumstick to cook. Peel the vegetables, beets and carrots, grate everything on a coarse grater, chop the zucchini into cubes (instead of potatoes), chop the onion. 10 minutes after the water boils, drain the broth, pour in two liters of water again, and cook the drumstick until fully cooked. Remove the meat and place the cooked vegetables and broccoli in the pan. Cook for 15-20 minutes.

Pumpkin porridge

This dietary porridge can be prepared not only from pumpkin, but also from turnips, carrots and zucchini.

You will need:

pumpkin pulp - 300 gr.;
linseed oil – 1.5 tsp;
lemon – 3-4 slices.

How to cook

First option: you can boil the pumpkin in large pieces, and then beat it with a mixer into a homogeneous mass. The second option: grate it, then cook it. In both cases, cook for 12-15 minutes. Add flaxseed oil and chop a slice of lemon, along with the zest.

You should refrain from salt and sugar during the diet. You can consume no more than one teaspoon of salt during the month, and it is better to remove sugar completely.

Eating healthy can be exciting

Instead of eating fried, fatty foods, replace them with grilling.

Grill meat and even vegetables.

Instead of snacking on unhealthy foods, replace them with ready-made healthy snacks or even smoothies.

Smoothies made from fruits and vegetables are a great snack.

There are many healthy smoothie recipes you can choose from.

Smoothies are also very quick and easy to make, especially with a good blender.

Replace ice cream and other unhealthy desserts with fruit water and cold fruit salads.

Menu for 7 days

Days of the week	Breakfast	Lunch	Dinner	Afternoon snack	Dinner
Monday	A serving of oatmeal, boiled in water, one small apple, 0.2 liters of green tea without added sugar	One grapefruit or 150 ml natural yoghurt	100 grams of steamed pollock, a portion of boiled rice, 200 ml of tea	200 ml green tea, a small amount of dried fruits (prunes, raisins or dried apricots)	150 grams of vegetable salad, the main ingredient of which is boiled beans, 200 ml of fruit juice
Tuesday	2 diet bread, 1 boiled egg, 150 ml tea	1 apple	100 grams of boiled chicken fillet, a portion of buckwheat porridge cooked in water, half a sweet pepper, 150 ml of black coffee without sugar	200 ml low fat yoghurt	100 grams of boiled lean beef, a portion of tomato and cucumber salad, 0.2 liters of green tea
Wednesday	200 ml 1% kefir, 1 medium orange, 150 ml tea	1 small banana	A serving of soup with chicken and vegetables, 200 ml of tea	1 sour apple	200 ml boiled rice, a glass of low-fat kefir
Thursday	1 pear, unsalted low-fat cottage cheese, 200 ml fruit juice	½ part grapefruit	200 grams of baked cod with vegetables, 200 ml of green tea	A small amount of prunes or dried apricots	A serving of potatoes, boiled in their jackets, 200 ml of green tea
Friday	0.2 l yogurt, 2 boiled quail eggs, 150 ml green tea	1 diet bar	A serving of mushroom soup, a slice of cheese, 200 ml of tea	200 ml low-fat kefir	100 grams of boiled chicken breast, a portion of fruit salad, 200 ml of natural coffee
Saturday	A serving of buckwheat, steamed in water, 0.2 liters of tea	1 green apple	200 grams of lean beef, 200 ml of green tea	100 grams of nuts	A serving of boiled rice, 150 ml of green tea with 2 slices of lemon
Resurrection	A serving of boiled pearl barley, 1 banana, 200 ml of natural coffee	Whole grapefruit	100 grams of lean turkey, a serving of vegetable salad, 150 ml of green tea	100 grams of unsalted cottage cheese	200 ml low-fat kefir, 1 apple, 150 ml green tea

The approximate menu may be slightly modified. A representative of the fair sex can prepare the following first courses:

delicious vegetable soup . The hot dish contains products such as celery root, cabbage, bell pepper, carrots, tomatoes, green beans;
Japanese soup . It is prepared from the following ingredients: sea fish fillet, kelp, pre-pickled onion, beaten egg;
mushroom soup with beans and fresh cucumber;
Bonn soup , to which various seasonings can be added to improve the taste: coriander, garlic, pepper.

Supplements Helpful for Weight Loss

Protein Powders – Protein powders are not only good for weight loss but also for building muscle.

Protein powders also boost your metabolism.

Fish oil supplements are Omega-3 and fatty acids.

They are essential because of the right fats and oils. They also contain vitamin D.

Green powders – These are good for building muscle and they also boost your metabolism.

They also increase your energy levels.

Experts' opinions on the monthly diet

Weight loss experts confirm the effectiveness of a monthly diet.
They consider this period the optimal period for losing unnecessary pounds. With proper diet, you can say goodbye to excess fat forever. Nutritionists warn about the need to exit the diet correctly. They recommend:

add salty and sweet foods in the first 7 days;
in the second week, include a little fried food;
eat mainly plant-based and protein foods;
increase the intensity of exercise;
take special vitamin preparations.

Many girls managed to lose a decent amount of kilograms in 4 weeks. You can verify this by reading their reviews and seeing the results in the before and after photos.

Portions and recommendations for possible nutrition

Don't load up on food, eat slowly and enjoy.

The faster you eat, the more often you have to eat due to hunger and in larger portions.

Chewing slowly also helps in digestion.

Therefore, after every meal you will not feel unhappy.

You can have 5 meals a day and it won't contribute to weight gain.

However, you should cut your portions in half.

So instead of 3 large dishes there are 5 small ones.

Don't drink after meals.

Drinking water with meals will leave less room in your stomach for extra calories in the form of food, and it will also make you happy because it will reduce your need for nutrition.

Follow your meal plan.

Plan your diet a week in advance. Never slack yourself by eating unhealthy snacks even once a week.

Remove all unhealthy foods from your refrigerator.

Low calorie diets

You will have to reduce your daily calories to 600-800. This is very little. For comparison: in besieged Leningrad, 125 grams of bread were given out per day. And 600 kcal is about 250 grams of Borodinsky, only 2 rations. Of course, in Leningrad there was a completely different bread, but for clarity we will sacrifice historical authenticity.

The feeling of hunger will become your constant companion. If you have problems with blood pressure, you will feel dizzy and nauseous. Nails and hair will deteriorate, and skin problems may arise. For people with gastrointestinal diseases, a low-calorie diet is strictly contraindicated.

It is difficult to maintain 30 days in this mode. You need iron willpower. It’s even more difficult not to snap on the 31st day and not buy up half of the confectionery department.

Having lost excess weight with such difficulty, you will not enjoy the result for long. The body, having experienced stress, will understand: hunger has begun! You need to stock up, and the more, the better. The ancient evolutionary defense mechanism will turn on, and the kilograms will return. And most likely, the weight will even increase.

But there are also advantages:

This is an economical method. You only spend money on groceries. And since you eat little, the amount will be meager.
You will see the first result quickly. Within a few days you will notice that the scale arrow is steadily creeping down.
You don't have to waste time losing weight. On the contrary, you will save a couple of hours, because now you don’t need to prepare the first, second and dessert.

If you decide to use this method of losing weight, take it responsibly:

Consult your doctor to see if such strict restrictions will harm you.
Study materials on healthy eating, create a varied menu.
Do not use mono diets or other drastic restrictions, such as high-protein or ketogenic diets.
Keep a food diary, recording what you ate, when and how much.

Progress monitoring

Buy a measuring tape and measure your waist and hips regularly.

Weigh yourself daily, preferably in the morning before breakfast.

Take a lot of photos to see the results.

Keep magazines and any photographs of models, etc. that you think have a beautiful figure.

Monitoring your progress will help you stay motivated.

If you are unhappy with your results and feel frustrated, don't give up.

Follow your diet plan.

Remember that losing weight will never happen overnight.

Psychotherapeutic trainings

A psychologist will not select a diet menu for you or create a training program. But he will be able to remove the root cause of excess weight. Many overweight people:

Negative emotions and stress eat away.
They cannot focus on the global goal - a slim figure. They are constantly distracted by momentary pleasures - goodies, thereby endlessly delaying the result.
Subconsciously, they consider abundant nutrition a symbol of stability. This is an element of “correct life” inherited from mothers and grandmothers.
They don’t know how to enjoy life in any way other than food.

A psychologist will find the reason for regular overeating and help you cope with this problem. The result will not be visible immediately. Group trainings are a long-term process, you need to attend classes regularly. You will need money and time. But you will lose weight easily:

Psychological training will help dull the feeling of hunger.
You will learn to motivate yourself, set goals and achieve results. This skill is useful not only in matters of weight control.
A specialist will help you change your thinking, so maintaining a slim figure will be easy.
Training participants support each other. Moving towards a goal together is always easier than alone.

And nice bonuses:

With the help of a psychologist, you will get rid of depression and complexes, learn to love yourself and enjoy life.
Health problems caused by overeating will go away.

Exercises and workouts

To lose 10 kg in a month, you need a calorie deficit, that is, you need to expend more calories per day than you take in from food. Therefore, your weight loss plan should include exercise, this could be aerobic exercise, such as interval running or brisk walking. As well as strength training for burning fat, it doesn’t matter in the gym or at home, the main thing is to actively spend extra calories.

Without this, you have a very low chance of losing 10 kilograms in a month.

Exercise is not only beneficial for weight loss, but also has a positive effect on your overall well-being.

The minimum number of workouts is 3-4 per week.

If you are afraid or bored, then take a friend with you.

When you're at the gym, use these machines and equipment:

Additional weights

Barbells and dumbbells are great for building beautiful muscles and increasing strength.

Start with the lightest ones, then gradually move on to heavier weights.

Treadmills and exercise bikes

They are excellent for weight loss.

They also help maintain health and build muscle.

Cardio exercises

Cardio exercise helps you burn fat effectively and also boosts your metabolism and helps with heart rhythm problems.

Some cardio exercises you can do:

Swimming
Run
Cycling - ride your bike around your neighborhood or at the gym

You can leave small gaps in between if you need a break.

The recommended time for cardio training is 30 minutes a day.

Power training

Strength training will not only help you burn fat, but also build muscle and strength.

Some useful strength exercises:

Push ups
Lunges
Squats
Chest press
Pull-ups

The right daily routine for weight loss

As mentioned above, the regime is the main component for weight loss. After waking up and going to the morning toilet, you should definitely do gymnastics, yoga or running. The more active the morning, the more calories will be burned.

If the working day starts early, then breakfast is the most important in the diet. For those who work from lunch, it should not be so busy; the lunch table will be important. Dinner in both cases is minimized.

The serving of dishes itself should be small, but frequent and as healthy as possible. Between the main meal blocks, several afternoon snacks are included: at approximately 11 am and between 16.00-17.00 pm. You can eat fruits, vegetables, light casseroles, and dairy products.

For a person who has set himself a goal - to get rid of 10 kilograms in a month, movement will be a condition for achieving it. A daily visit to the gym, active sports games, dancing or aerobics is a wonderful help in reducing the number of calories. And evening walks will complement the daily load.

Other Helpful Exercise Tips

Don't be afraid, you can lose weight in a month without a fancy gym. There are many other ways to stay fit and exercise other than going to the gym, swimming, jogging, etc.

Here are some other useful exercises you probably haven't thought of:

Instead of using escalators, use stairs.
If you need to buy something or go somewhere, then walk.
If watching TV relaxes you, then replace it with another activity that you enjoy. This can be almost anything: you can take a walk in the park or on the beach, play sports with your friends, and you can even take a dance class. The list is endless!
Instead of buying groceries, clothes, etc. online, walk to your local store or mall.
Lift heavy objects near you, this will increase your strength.

Even if you've successfully lost weight, don't stop exercising. Continue with your exercise routine.

How to get rid of 5-10 kilograms in a month after giving birth?

During breastfeeding, strict diets are contraindicated. A woman should carefully count the number of calories she consumes. In addition, a young mother can follow the following recommendations to help lose weight:

the amount of flour products in the diet is strictly limited. It is recommended to replace baked goods with fruit dishes. A nursing mother should give preference to grain bread;
fish and meat should be cooked in a double boiler or baked in the oven;
You should have dinner no later than three hours before bedtime;
You can use dried fruits when preparing dishes. Dried apricots help protect against osteoporosis and improve the condition of the cardiovascular system. Dried fruit saturates the body with potassium, magnesium and calcium. Dried apples are easily digestible. They contain pectins, which improve metabolism. Dried apples activate the brain and help remove heavy metal salts from the body;
Sugar should not be added to freshly squeezed juices.

These recommendations help improve a woman’s well-being and give her skin a smooth and radiant appearance.

A young mother can include special cocktails in her diet that promote weight loss. A drink made with cinnamon, oatmeal and kefir normalizes intestinal function and helps cleanse the body of toxins. Oatmeal contains quite a lot of fiber, which suppresses appetite. Therefore, a delicious cocktail perfectly satisfies a sudden feeling of hunger. You can add a few slices of apples or a small amount of ripe berries to the finished drink. It is recommended to drink a healthy cocktail thirty minutes before meals.

How to lose 5 kg: exercises

Nutritionists say that the most optimal weight gain is 1 kilogram per week. With this result, the body does not suffer, the skin does not sag, and the lost kilograms do not come back.

However, each person is individual. Therefore, if you follow a certain diet and exercise regularly, you can lose more kilograms. The result also depends on the initial weight - the higher it is, the easier it is to lose weight.

Wondering how to lose weight quickly? Be sure to play sports. During physical and aerobic exercise, the body burns calories using excess fat as fuel. The muscles are tightened and the body acquires a beautiful relief.

Photo: slimim.com

How to lose weight in a short time? Morning training on an empty stomach is considered the most effective. If you don't have enough time or can't wake up, study in the evening. It is better to do exercises every other day: muscles also need rest and recovery.

Be sure to drink water during your workout to stay hydrated. Do not eat 1–1.5 hours before class and for the same time after.

Any sport helps you lose weight - running, swimming, tennis. It's also good to go to the gym.

If you have clearly decided: “I want to lose weight!”, but there is no way to go somewhere, work out on your own. In terms of effectiveness, home workouts are no worse than working out in the gym, provided that you don’t feel sorry for yourself and take time off from work.

Before training, get yourself into a working mood: put on sportswear, turn on your favorite music.

For maximum effect, we offer circuit training. This is a combination of cardio and strength training. You will need a timer and a good mood. Practice for at least 30 minutes, preferably 1 hour.

Photo: Me and Fitness

Do each exercise for 40 seconds. Then rest for 20 seconds and move on to the next one. Before training, be sure to warm up.

We will tell you which exercises should be performed in a clear sequence:

Running in place.

Run easy, at an average pace.

Squats.

Stand straight with your feet shoulder-width apart.
Squat down, moving your pelvis back as far as possible.
Watch your feet: your knee does not go beyond your toe.
Return to the starting position.

Jumping.

Jump, spreading your legs apart and bringing them together. At the same time, swing your arms up and down.

Photo: LunaLife

Push ups.

Do standard push-ups. Girls are allowed to do push-ups from their knees.

Running below.

Get into the “plank” pose: leaning on your palms and toes, straighten your body. At a fast pace, alternately pull your knees towards your chest.

Exercises for the buttocks.

Get on all fours, supporting yourself on your forearms. Swing your legs up and to the side, alternating your left and right legs.

Jumping below.

Stand in a plank position and jump, spreading your legs apart and bringing them together.

Photo: Lifehacker

For the press.

Perform standard crunches.

On the following sets, you can raise your legs up and down or perform an elbow-knee exercise.

Running with high legs.

Run in place, raising your legs as high as possible. Stretch your arms forward and try to reach them with your knees.

For the sides.

Perform alternate bends to the side.

Photo: Fitnessera

When you complete a set of exercises, complete the first circle. For maximum effect, do two circles: rest for a minute and repeat the entire complex from the beginning.

You can choose exercises to your liking. Their number is practically unlimited. Gradually increase the load from 40 seconds to a minute. Rest time does not change.

You can do the same workout using the Tabata system: do the exercise for 20 seconds, rest for 10 seconds. There is special music on the Internet with a countdown: you don’t need to constantly turn on the timer.

If you practice the Tabata system, perform 4 rounds of exercises.

Photo: GoodLooker

You have learned how to properly lose weight through exercise. Circuit training is optimal for rapid weight loss. Exercise regularly and you will soon see positive results.