Simple exercise routine to lose weight at home for 20 minutes every day. Effective weight loss and address problem areas through effective physical activity.
Not every representative of the fair sex can boast of a chiseled figure that nature has generously given him. Most women and girls have to work hard on their bodies to achieve seductive forms. And not all of them, unfortunately, are able to regularly go to the gym to train due to various circumstances. But in order to effectively reduce weight, tone muscles and consolidate the results for a long time, you can train at home. We offer you a series of simple exercises for weight loss at home, which will surely help you get rid of fat deposits in problem areas and improve your overall well-being.
Exercises to lose weight and strengthen muscle girdles
To achieve good results in a short period of time, you need a comprehensive approach to weight loss. You not only need to exercise physically, but also reconsider your diet. Avoid fast food, premium flour, foods containing sugar, soda, fatty foods, fried foods, and salty foods. Try to eat more protein and drink at least 2 liters of pure water or green tea per day.
Exercises for flat abs and thin waist
Many women are faced with the problem of fat accumulation on the stomach and sides. These weight loss exercises are effective and simple to get rid of them.
Complicated for slimming hips and buttocks
What exercises you need to do to lose weight on the hips and buttocks will be discussed further. Perform this complex regularly, and after 3-4 weeks you will be able to evaluate the first results.
Follow the complex daily recommendation, follow a light diet, move more, and in a month the scale will show you 5-9 kilograms less.
Every spring we start to combat being overweight. In this course a hard diet and exercise "breaks down". Some even use magic pills. But even babies know that physical exercise for fast weight loss plays a major role in the fight against the hated kilogram.
Great if you can attend sports clubs regularly. Unfortunately, many don't have enough time / money / patience. Home exercises will give excellent results.
The optimal training duration (recommended by doctors) is 20-30 minutes.
Try this range of workouts and surprise your friends with spectacular results.
Warm up and exercise to lose weight fast
Every workout should start with a warm-up. Muscles and joints must be warmed. This will save you from sprains and injuries of varying degrees of severity.
So here it is. First, scrub your palms vigorously until they are hot. Use it to warm your face, ears and neck. Then make a few rotational movements with each joint in either direction.
Warm up the shoulders and arms. We perform circular movements with our shoulders forward several times, then back. Hands straight, palms parallel to the floor and looking in the opposite direction (as if depicting a penguin). Next, we twist in different directions with our elbows, and behind them - with our fists.
Stand straight with your back straight. Turn in the opposite direction, leaving your lower body motionless. The head is always visible in front of itself. Do 25 repetitions.
Then make a circular motion with the body. 10 rotations in each direction. His feet still didn't move.
A series of exercises for fast weight loss at home
Exercises for slimming buttocks
Put your feet slightly wider than your shoulders, bending them at your knees (most effective at right angles). Stand in this position as long as you can.
Do 2-3 sets of 25-35 reps. During the squat, your knees should be directly above your feet.
Squat. From this position, jump to the highest possible height and return to the starting point. Repeat 20 times.
Lie on your back with legs straight up and hands under your lower back. Cross your legs and spread them as wide as possible. Only 10 reps.
Slim Legs Workout
Kneel with your arms stretched out in front of you. Quickly sit on each glute muscle, tilting your body for balance. Repeat 20-30 times.
Half Line Workout
Stand with your feet slightly wider than your shoulders, with your toes facing the opposite direction. Do a half squat at a slow pace, staying down as long as you can. Return to starting position at the same speed. Do 20 reps in 2 sets.
"Swing Leg" Exercises
Lie on your side. Bend the lower leg. With the upper leg, perform a smooth lift with maximum amplitude. Do 20 swings. Repeat in the opposite direction.
Lie on your back with your hands under the back of your head, legs straight. Pull your knees to your chest, and lift your shoulders and head off the floor and pull them toward your knees. Back to its original position. Do 2 sets of 20 times.
Oblique Twist Workout
Lie on your back, bend your knees. Place your hands behind your head. Now stretch your elbow toward the opposite knee. Repeat 20 times. Now from the opposite side.
Push Down Exercise
Keep lying on your back, extend your straight legs at a 45 ° angle to the floor and hold them as much as you can. Do 10 sets.
Exercises to work all abdominal muscles
The starting position is the same. Place your hands to the side and place your palms on the floor. Extend your legs up. Slowly lower your legs down, back up, lower alternately left and right. Do it 12 times in all directions.
Half bridge workout
Continue lying on your back. The legs are bent at the knees resting on the floor, arms stretched along the body. Raise your pelvis as high as possible and lower it. Do this movement 20-30 times.
Lie on your back, place your arms and legs perpendicular to the floor. Alternately tearing the thigh and shoulder blades from the floor as if trying to reach the ceiling with them. Do 20 reps.
"Lying Swallow" Exercise
Roll onto your stomach. Raise your straight legs and arms simultaneously to their maximum height. Stretch in the opposite direction. Repeat 30 times.
Get on the board. Lower your knees to the floor. Push up on the floor 10 times.
Stand with your back to the chair. Sit on the edge and place your hands at your sides. Bend your legs at a right angle and place your heels on the floor. Pull the pelvis 5 cm beyond the edge of the chair, the back should remain straight. Bend your elbows at a 90 ° angle. Climb up. The elbows are categorically unacceptable to part in different directions. Repeat 15 times.
Stand straight with your hands in front of you. Stay in this position as long as you can.
Make sure to stretch your workout. Sitting on the floor, spread your legs to the maximum width; stretch your body forward, left, right gently. Lie on the floor and stretch your arms and legs in opposite directions (that is, pull your left arm and right leg, and vice versa).
Doing weight loss exercises at home will 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 that's all. Only active people can feel healthy. Our ancestors lived a more mobile lifestyle, so they had no questions about losing weight and extra weight. We are very spoiled by the benefits of civilization and spend too much time in a sitting position, therefore to calm things down we are forced to load ourselves separately. Losing weight is often used not only to be beautiful, but also to be 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, now is the time to find out which exercises are best for losing weight.
So, let's start looking at the best weight loss exercises with the most famous ones. It's no secret that running is the first sport to help you lose weight. In addition, it strengthens the cardiovascular and respiratory systems, as well as bones and connective tissue. In the process, about 600 kilocalories are burned.
The uniqueness of this workout lies in the fact that it is completely natural for humans, and therefore has no side effects (if you exercise naturally and feel your body). To run, you don't need any special equipment and special conditions, and this is another advantage of this exercise.
Speed interval training is recommended for intensive calorie burning. They imply periodic short burst accelerations (0, 5-2 minutes) during the main run cycle. This running option contributes to a more efficient and faster burning of calories, develops leg muscles well, and speeds up metabolic processes.
Before starting your workout, you need to do a little warm-up or walk for a few minutes, gradually increasing your pace. Stretching before running is not recommended. Since this exercise puts stress on the joints, it is advisable to choose comfortable, high-quality shoes for them.
When considering the best weight loss products, you should definitely pay attention to running. Many people underestimate aerobic exercise, believing that only muscle development allows you to lose weight, but this is not true. Muscle grows under the layer of fat and burns it less, while physical activity fights fat faster.
This exercise has the same benefits as running, but it takes less stress on the joints. Therefore, walking is suitable for those with health problems (of course, it does not prohibit walking). It affects the condition of people suffering from obesity and cardiovascular disease. Exercise comprehensively heals the body and has a positive effect on the mental state.
Walking 30 minutes at 6-7 km / hr will burn up to 250 calories. If you do it every day, you can lose half a kilogram in a week. You can walk anywhere. If you're short on free time, walk to the office.
Regardless of the species, swimming is great for weight loss. Exercising intensively, you can burn up to 700 kilocalories per hour. Apart from losing weight, swimming helps to strengthen muscles, tone them and get into the correct body proportions. It is especially good for people suffering from obesity, asthma, arthritis and problems with the musculoskeletal system.
When swimming, a person strengthens all major muscle groups: abs, back, legs, arms, glutes. It can be used in conjunction with other activities or as a standalone exercise. Swimming is by far one of the best weight loss exercises.
Cycling is the next item on our list of Best Weight Loss Exercises. This is a pretty good way to lose weight, which is kind of averaging in terms of the amount of weight.
An hour of such exercise can burn 400-1100 kilocalories, depending on movement intensity and body weight. The degree of stress also depends on the terrain.
Unlike previous sports, cycling doesn't put a strain on the joints. Even those who are not very prepared can easily cover several kilometers on it.
Of course, it is much more interesting and useful to practice outdoors, because the uneven terrain creates additional stress, the scenery lets you distract, and the fresh air gives the body color. Additionally, outdoor "rides" are much more beneficial to the cardiovascular system than exercise on a stationary bike. Despite this, the simulator allows you to lose weight and improve your condition well. After all, the bicycle is one of the best exercises for slimming the hips, because it is the leg extensors that take the main load.
One way to optimize your workout time is cycling to the office. This is a great way to recharge with positive energy in the morning and stimulate the metabolism speed up, which allows the body to expend more calories throughout the day. Well, coming back from work with a two-wheeler friend, you can consolidate your morning workout success and have a good rest. After the night class, you will have a sound and healthy sleep. Of course, this method is relevant in areas where there are bicycle paths or car traffic allowing you to safely ride on simple roads. Otherwise, it is better not to take risks, because such a trip will only leave a negative impression.
The exercises in this simulator can also be included in the "Best exercises for weight loss at home" complex. Such training allows you to develop the body and cardio system without overloading the joints. Thanks to the movable handle, the upper and lower body can be loaded. By adjusting the lift and tilt, as well as the backward motion, you can select the most suitable intensity level.
A person of average body, exercising with an elliptical trainer, can burn about 600 kilocalories per hour. Despite the fact that the simulator simulates the runs and movements of the skier (skiing, by the way, burns calories very well), it does not load the joints. Thanks to these properties, it is more affordable for people with arthritis, obesity and musculoskeletal diseases.
To burn more calories, it is recommended to hold the handle during exercise. This will add pressure to your arms and shoulder girdle. Try not to think about the calories burned. Much more useful for tracking your heart rate. This should be about 85% of your body's capacity. By selecting a load in such a way that this frequency is maintained, you can achieve the most effective results.
This can be classified as one of the best home exercises for weight loss, but this simulator is relatively expensive and takes up a lot of space. Therefore, many prefer to work out in the gym.
The "Best Weight Loss Workout" complex continues the famous game like tennis. This allows you to burn about 600 calories.
This type of physical activity is suitable for those who enjoy training at the company. It will also appeal to those who do not like sports, but like the feeling of winning. The competitive aspect can stimulate even the laziest of people.
Playing tennis allows you to develop flexibility, coordination, improve your posture, as well as get rid of negative emotions and increase your resistance to stress.
When playing tennis, the muscles in the arms, legs and abs are involved. Apart from the body, the head is also trained, because here you cannot do it without the ability to plan actions and make decisions quickly. Such exercise improves brain function and improves memory. And scientists from the National Institutes of Health claim that tennis helps increase bone tissue.
High Intensity Interval Training
We continue the best series of exercises for weight loss at home with this interesting technique. This is suitable for those who are exclusively concerned with losing weight. This exercise only takes 20 minutes at least three times a week. At the same time, it allows you to burn calories effectively and speed up the metabolism.
Works well with other exercise types. They consist of short sets of explosives that alternate with less intense action or complete rest.
For those who have never exercised in this way before, you will need several months of preparation. This can be as simple as cycling, running, swimming or even walking. The main condition is the alternation of active and passive intervals.
Start with a five minute warm up. The sixth minute represents an exercise with maximum impact and intensity. Then take a short break and so on in a circle, regardless of the warm-up of course. After five rounds, you should rest for three minutes. This is just one variation of interval training. By the way, the best abs slimming exercises are much more effective when using this training method.
This is suitable for those who regularly exercise. This is evidenced by at least the fact that CrossFit was originally intended for special forces training.
Training includes weightlifting, resistance training, plyometrics, speed training, and finally strength training.
Doing CrossFit is never boring, because unlike other programs, it doesn't consist of multiple repetitions of the same action, but different types of physical activity that make for one great fat burning workout.
This program builds on the accumulation of the main components of physical fitness: flexibility, endurance, speed, strength and coordination.
Every new training day, you need to perform an action that was not in the last lesson. Alternatively, the daily program can include 20 bar pull-ups, 30 push-ups, 40 abdominal repetitions, and 50 squats. There is a three minute pause between actions. The duration of one lesson, if done correctly, does not exceed 20 minutes. To get the most out of this technique, you need to practice at least 3 times a week.
Those looking for the best leg slimming exercises should read this section. Everyone knows that just walking up the stairs has a very positive effect on the health of the cardiovascular and respiratory systems, and also allows you to burn excess calories. The same principles form the basis of this type of fitness, such as step aerobics.
One lesson burns up to 500 kilocalories. It usually takes about 50 minutes, but you can start with 20 minutes. There aren't many best exercises for weight loss, but step aerobics is definitely on their list. The essence of this system lies in the use of special climbing platforms. Depending on the athlete's training level and goals, the height of the stride platform may vary.
This technique is often used for early recovery from injury.
This is a very simple exercise to do and manage, which can burn a lot of calories, develop complex body and endurance, and strengthen the cardio system. This proves that you are on sufficient weight to do a good workout.
So the basic exercise consists of the following steps:
- squats and palms on the floor in front of you;
- straightens your legs and adopts a "reclining position";
- returns to the squat position;
- is straightened, as high as possible: while the arms are pulled up, and the whole body is straightened.
That's all. There is also a weighted burpe:
- With push-ups. That is, after taking a lying position, do a bench press, then return to the squat position.
- Lift the weights. Hands, before swinging, take any weight.
Beginners who find it difficult to jump from the squat can easily stand up rather than jump.
A round consists of a 30 second burpe and a rest of 30 seconds and lasts 2-3 minutes. In the passive phase, it is advisable to carry out what is called shadow boxing - energetic attacks on fictional targets, which increase the effectiveness of the training.
Beginners play up to four rounds with one minute paused in between. And advanced athletes go up to 6 rounds with a rest of 30 seconds.
Anyone interested in the very best for weight loss should pay attention to this simple and effective technique. You can do the burpe 3-5 times a week, either separately, or as a warm-up before an electric load.
Home Workout Requirements
The sports equipment required is represented by the following items:
- 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 circle weighs less, then the result will be canceled, and more - bruises will appear on the side.
If you don't have time to hit the gym, fitness at home is a great alternative. Slimming exercises will help you achieve good results. The main thing is the correct attitude, aspirations and desires.
The problem of being overweight for humanity today is more relevant than ever. Any man and woman who faces such a disturbance does not give up and try to find a way out. Some go on strict diets, some only reduce food portions, and some exercise. But in both cases, it's not enough to do just one thing - you need to comprehensively affect your own body and organism, namely eating right and exercising.
Here we are with you and are considered the best exercises for weight loss. Everyone can choose the most suitable for themselves, the main thing is that the classes are meaningful and do not harm their health. You shouldn't allow overtraining, as this will lead to 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 main thing is struggle, patience. Let's see what complex exercises for weight loss at home you can do.
- complex exercises for weight loss at home should always start with clear goals and self-discipline;
- for fast results, you should train at least three times a week;
- training should start at least two hours after eating;
- training courses for weight loss at home are designed for routine training, the less absences you will find, the sooner the results will be seen;
- Before starting the complex, you need to warm up. He is the first and compulsory training stage;
- in order to complete a series of weight loss exercises at home, you should always stretch;
- You need to stretch as much muscle as possible during each workout. The main thing, when performing this or that movement, you need to feel the zone that is working;
- Correct breathing is the key to effective exercise. Inhaling should always be done with the nose, and exhaling with the mouth with difficulty;
- should eat right and drink enough fluids.
A slim waist and toned abs are the dream of many. The road to it is long and requires persistence. Let's see what types of waist gymnastics you can do even at home.