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Exercises for weight loss: the best programs at home

A set of exercises for weight loss

One of the most effective ways to lose weight at home is regular exercise.Exercise for weight loss is recommended according to the program.It should include strength training (push-ups, lunges, pull-ups, dumbbell presses, deadlifts) and cardio (running, aerobics, swimming, jumping rope).

Factors such as fitness level, weight, age, lifestyle and occupation should be taken into account when developing an individual training plan.

A set of strength exercises for home training

Strength training at home solves three problems: it tones muscles, increases calorie consumption, and stimulates the endocrine system.It helps to activate the metabolism and increase the rate of fat burning.

The lesson should begin with preparing the heart, muscles, ligaments and joints for the load.For this, it is recommended to warm up: jump rope for a few minutes, perform a sequence of stretching the body, twisting the limbs and twisting the body.It takes about 15 minutes to prepare for the exercise.

The duration of the basic lesson should be from 45 to 55 minutes.

Lunges

Allows strong pumping of biceps and quadriceps.Buttocks, lumbar muscles and abdominal muscles are also under stress.

Order of performance:

  1. Take the starting position: put your feet shoulder-width apart, lower your arms along the body, straighten your posture and pull into your stomach.
  2. Take one step forward with your left foot while lowering your body.
  3. Return to the starting position and perform a squat step with your right leg.

In each of the four sets, you should perform 13-16 repetitions with a minute break between sets.

Deadlift

Powerful, energy-consuming training should be performed with weights: dumbbells, kettlebells, barbells.At home, you can use improvised means: a bag or large bottles of water.

technique:

  1. Place two dumbbells in your hands and lower them to the front of your thighs.
  2. Place your shins shoulder-width apart.
  3. While inhaling, lower the shell down, bend the body 90 degrees forward (you can slightly bend the knees).
  4. As you exhale, straighten up to a standing position.
  5. Perform 12-14 repetitions.

The recovery pause between sets is 55-70 seconds.The number of approaches is four.

push-ups

How to do push-ups to lose weight

Push-ups make it possible to effectively pump the chest muscles and shoulder triceps.

Correct push-up technique sequence:

  1. Lie on the floor with your stomach down, place your palms at chest level, place your shins on your toes and lift your pelvis up until your whole body is completely aligned in one plane.
  2. As you inhale, pull your chest down.
  3. As you exhale, lift up.
  4. Do about 25 repetitions.

Rest for about 45-65 seconds and do 4 more sets.

Dumbbell rows

The main task is to pump the latissimus dorsi and biceps brachii muscles.

The correct way to lift a dumbbell is:

  1. Take the shell in your left hand.
  2. Place your right hand on the chair, place your right knee on it.
  3. Straighten your spine and tighten your stomach.
  4. Place a dumbbell at arm's length, at chest level.
  5. As you inhale, lift the weight up, pushing the elbow back as far as possible.
  6. As you inhale, lower the shell down.
  7. Repeat the movement 12-13 times, then rest for a minute and perform the exercise three more times.

Ball board

You will need one fitball and one hemisphere to perform static exercises to work out the abdominal muscles.

Algorithm:

  1. Place sports equipment on the floor at a distance of about 100 cm from each other (depending on the height of the person).
  2. Place your palms on the hemisphere and place your shins on the fitball.
  3. Lift the pelvis up until the body is completely aligned in the horizontal plane.
  4. Hold in this position for 30-45 seconds.
  5. Stand up, rest for about 40 seconds and do three more similar series.

Barbell squats

One of the most powerful weapons in the fight against extra pounds.It makes it possible to create a strong functional load for the whole body, which significantly increases the rate of fat burning.

Barbell squats for weight loss

technique:

  1. Equip the bar with weights and throw the bar over your shoulders, grasping it firmly with your hands.
  2. Spread your legs wide and turn your toes out.
  3. Tighten your abdominal muscles.
  4. As you draw air into your lungs, smoothly lower your head into a "squat" position.
  5. As you exhale, rise to a standing position.
  6. Do about 12 repetitions, then rest for a minute and repeat the exercise three more times.

Dumbbell chest press

The exercise is used to pump up the chest muscles, triceps and front deltoids.

Sequence of actions:

  1. Take two dumbbells in your hands and lower your back to the bench.
  2. Bend your knees 90 degrees, put your feet on the floor.
  3. Straighten your arms at chest level (starting position).
  4. When making the entrance, lower the shell down above the chest (elbows go to the sides).
  5. While exhaling, press the dumbbells up.
  6. Do about 12-14 repetitions.
  7. Rest for a minute to recover and do 3 more sets.

One leg deadlift with dumbbells

The exercise is more suitable for men and women with exercise experience.For beginners, it is better to perform a standing pull-up on two legs.

technique:

  1. Hold two dumbbells in your hands and lower the weights until your arms are completely straight.
  2. While inhaling, smoothly bend your body forward, while at the same time extend the left leg back (a right angle should be formed between the supporting and rear legs).
  3. As you exhale, return to standing position.
  4. Perform 12 repetitions, then rest for 50-70 seconds and do a similar row with emphasis on the left leg.

The number of approaches is four.When squatting, the supporting leg should be slightly bent at the knee joint.

Pull-ups on the horizontal bar

This exercise can be used effectively to raise the posterior latissimus and biceps muscles.

Sequence of implementation:

  1. Hold the bar shoulder-width apart.
  2. Take your feet off the chair.
  3. connect the legs.
  4. As you exhale, lift your body up.
  5. Lower your body while inhaling.
  6. Do as many lifts as you can, then rest for about 75 seconds and do three more sets.

Raise your legs on the horizontal bar

Exercise helps develop the lower and middle sections of the abdominal muscles.

technique:

  1. Hold the bar at shoulder level.
  2. Bend your knees slightly.
  3. As you exhale, lift your shins up until they touch the horizontal bar.
  4. As you inhale, lower your legs down.
  5. Do 8-12 repetitions.
  6. Rest for about 45-60 seconds and perform three more sets.

Fat burning cardio

Effective fitness for burning fat on your stomach, legs, buttocks, arms, and back should include plenty of cardio.Aerobic exercises for weight loss will help you speed up your metabolism and achieve lightness throughout your body.

Effective at home:

  • Dance aerobics.Rhythmic gymnastics to music can be performed both with your own weight and with various sports equipment: step platform, dumbbells, gymnastic balls, sticks and elastic bands.Dance aerobics also allows you to do morning exercises.The duration of one lesson should be 25-40 minutes.
  • jumping rope.The most effective is the system in which training is performed cyclically: 2-3 minutes - jumping, 45-75 seconds - pause for rest.It is recommended to perform at least seven approaches during one lesson.
  • swimmingIt is recommended to visit the pool twice a week for 40 minutes.Swimming is most effective using high-intensity styles: breaststroke, crawl.Pools with cold water should be avoided, as long-term and systematic exposure to low temperatures can cause thickening of subcutaneous fat.
  • long walks.It is an effective way to burn daily calories.The effectiveness of this type of cardio depends more on duration than intensity.Therefore, one walk should last at least 120 minutes.

To get the maximum benefit from aerobic exercise, it is recommended to do it in warm clothes (this will create a thermogenic effect) on an empty stomach.

training programs

It is advisable to separate strength and cardio training, perform them at different times of the day: the first in the morning, the second in the evening.This technique will reduce recovery time after each session and ensure maximum fat burning effect.The duration of training should be determined by the general health and level of functional training of each person.The average cost of aerobic training (except for walking) is 25-40 minutes, for strength training - 45-50 minutes.

When creating an exercise program for weight loss, the main consideration is the athletic condition of the man or woman.Based on this, the entire training cycle has three levels: initial, intermediate and advanced.

entry level

For overweight girls and beginners, the most effective system will be to work all the muscles of the body in one session (complex training).

A sample lesson plan looks like this:

  1. Monday: Pull-ups, push-ups, pull-ups on the horizontal bar, leg raises on the horizontal bar
  2. Tuesday: swimming.
  3. Wednesday: Squats, Dumbbell Chest Press, Dumbbell Rows, Ball Plank.
  4. Thursday: Closed.
  5. Friday: Deadlifts, pushups, deadlifts, leg raises.
  6. Saturday: dance aerobics, jumping rope.
  7. Sunday: Long walk.

The initial level should last about 2-3 weeks.

average level

The exercise program at this stage is aimed at burning fat and creating a beautiful relief.Its essence lies in the fact that no more than two muscle groups are pumped in one session.This technique allows you to perform a greater number of exercises specifically for each area of the body.This makes it possible not only to get rid of fat, but also to build muscles in underdeveloped areas of the body.

Class schedule:

  1. Squats, lunges, deadlifts, ball planks, leg raises to the horizontal bar.
  2. Horizontal bar pull-ups, dumbbell rows, push-ups and dumbbell chest presses.

It is recommended to train according to this scheme every other day, alternating exercises.

The average level is calculated for one month.A set of cardio exercises should be performed on days off from strength training.

A strict program for intense fat burning

For advanced exercisers (those with a long training history) as well as women who want to reduce their subcutaneous fat percentage but are not overweight, a two-week split is best suited.Its essence lies in the fact that only one muscle group is pumped in one exercise.

Sample plan:

  1. Monday: chest work (push-ups, dumbbell chest press).
  2. Tuesday and Wednesday: cardio training.
  3. Thursday: Leg pump (deadlift, single leg deadlift, lunges).
  4. Friday and Saturday: aerobic training (running, swimming, jumping rope, aerobics).
  5. Sunday: Closed.
  6. Monday #2: back workout (pull-ups, dumbbell rows).
  7. Tuesday, Wednesday No. 2: Aerobic training.
  8. Thursday number 2: pumping up the abdominal muscles (plank on the balls, raising the legs on the horizontal bar).
  9. Friday, Saturday No. 2: Cardio training.
  10. Sunday No. 2: A day of rest from stress.

Thus, a two-week split allows you to complete 12 heavy workouts and achieve intense fat loss in just 14 days.

Common mistakes

For girls who are just starting to lose weight, it is important to avoid common mistakes.

The most important of them are:

  1. Willingness to exercise for several hours every day.This technique will not bring more intense weight loss and in some cases may lead to stagnation and overloading of the results.
  2. Arch your back during squats, lunges, and deadlifts.This should not be done because this technique can cause damage to the intervertebral discs.
  3. Dehydration of the body.Many girls try to drink less water in order to quickly lose weight, mistakenly believing that in this case fat will begin to oxidize.In fact, with a lack of fluid, metabolic processes in the body (including lipid metabolism) slow down.Therefore, it is necessary to drink a sufficient amount of water throughout the day: its daily volume should be at least 1500 ml.

A work-rest routine is very beneficial for weight loss: it turns out that if you exercise and go to bed at the same time every day, your body will start shedding extra pounds much faster.

Strength training contraindications

Strength training for weight loss at home should be limited or completely excluded from the exercise program in case of severe diseases of the heart and musculoskeletal system.In this situation, static loads (for example, plank on balls) and light cardio (hiking, calm swimming) will help.

All types of exercise should be avoided during infectious diseases.

In order to eliminate all kinds of contraindications and to protect yourself from health problems as much as possible, it is recommended to undergo a full, comprehensive examination and consult a sports doctor on the day before the lessons.