To improve your body, prepare, be healthy, you need to exercise. If fitness classes are impossible for some reason, weight loss exercises at home are also suitable. When professional trainers are asked about exercise, the answer is always the same: effective weight loss workouts at home are what you do!
Eating a healthy diet and exercising are essential to discourage weight gain. The basic principle: consume more calories than you consume. An experienced sports coach will develop an effective training scheme for weight loss at home. Such a program must include aerobic, strength training, warm-up and stretching. When done correctly and regularly, the exercises will give results.
The body needs movement to function properly. Effective weight loss exercises at home can change your figure, as well as fitness exercises. The more muscle volume, the faster the metabolism and the faster the burning of calories. The body expends a large amount of energy to maintain muscle mass. But even during eating, walking or sleeping, calories are expended and fat is burned.
The benefits of training at home for weight loss:
- Restore bodily functions.
- Treatment of diseases.
- Fast fat burning.
- Thin muscles for great physical shape.
- Remove "problem areas".
- Increased endurance and strong heart muscle.
- Psychological relaxation.
To start the fight against excess fat, the standard workout lasts 30 minutes with breaks between sets of 30-60 seconds.
Basic workouts for home
Before you start lessons, you need to adjust your weight and volume.
Measure the volumes:
- one arm at armpit level;
- waist at the narrowest point;
- thighs at their widest point, while closing the legs.
Measurements are made and weighed once a week.
Equipment: gym mat, elastic band, fitball, jump rope, body and dumbbells. For beginners dumbbells weighing 1 kg are suitable for use in training, after a pair of exercises increase the weight by 1 kg. Training at home for weight loss for girls allows the weight of dumbbells in one hand - 4 kg. If it is not possible to use a rope, jump without it.
When asked by beginners what kind of training machine to buy for home, experienced trainers advise not to make an orbital track, treadmill or exercise bike. For weight loss training at home, a jump rope is enough. If you find the motivation to jump on it for a few minutes a day, then it makes sense to consider buying a full-fledged simulator.Warm up
Training to lose weight at home begins with a warm-up to cheer up. Homework - Light jumps, walking or running on the spot for 6 minutes.
After warming up, stretch the large muscle groups in your legs, arms and back.
Stretching the front thigh muscle: stand up straight, bend the right knee and pull your right arm up to the buttocks. Repeat with the left foot.
Stretching the hamstrings: With the legs wide apart, bend the right leg at the knee and bend to the flat left. Stretch on the other side.
Stretching the muscles of the back, sides and abdomen, a set of exercises for weight loss at home:
- Place your feet shoulder-width apart, reaching as far as possible with your hands to your toes.
- Spread your legs wide, close your arms in the lock above your head and lower them in front of you at eye level. In this case, round your back. Raise your arms above your head and bend at the lower back.
- Grasping your right wrist with your left hand, pull it as far as it will go and lean to the right. Repeat on the left side. Gently lower your arms to the side, opening the shoulder girdle as much as possible.
Exercises for weight loss at home: guidelines
People think that home weight loss workouts are only suitable for newcomers, but this is not the case. Training at home involves a full load on the lower and upper body, abdomen and back. Do the exercises at home every day, at least 5 days a week.
Losing weight at home is an interval workout with a "metabolic effect". This means high-intensity, high-speed endurance training, alternating strength and fast-paced aerobic exercise. Accelerated fat burning and weight loss continue for several hours after training. Consider interval fitness exercises.
Aerobic exercise
In order to lose weight quickly, in addition to the relief muscles, it is necessary to develop the heart muscle. Aerobic weight loss exercises at home are called "cardio" - the heart begins to work at full strength, shortness of breath and swelling of the body disappear. The blood is saturated with oxygen, calories are burned and the weight loss regime begins.
Cardio training involves exercising at the same pace for 30 minutes or more:
- works;
- walking at a fast pace;
- jumps;
- swimming;
- cardio workout.
For maximum results, athletes do aerobic home exercises for weight loss at home 5-7 days a week.
Strength homework for weight loss legs
Quadriceps of the femur
Weighted squat
Take a dumbbell weighing 5 kg at the base with both hands and stand up straight, spread your legs wide apart, bend your knees slightly. The socks point in the same direction as the knees.
Layer execution:
- As you inhale, slowly bend your knees and squat until your thighs are parallel to the floor. The hands are motionless.
- Focusing on the heels, slowly return to the SP as you exhale.
It is important to keep your back straight to avoid injury.
Front swings
Stand with the left side towards the chair, grab the back with the left hand. Place your right palm on your thigh.
Technique: abruptly raise the right right leg forward, slowly lower it back (do not throw, the muscle is tense). The exercise works on the front of the thigh. Do 12 times, repeat with the left foot.
Abs, quadriceps: "climber"
Adopt a push-up position, weight on the palms and legs. Pull the right knee to the chest, place the right toe under the thigh.
Technique: abruptly change legs when jumping - straighten the right leg and bend the left leg, like a climber. Repeat sequentially at a fast pace for 30 seconds.
Gluteal muscles: "half bridge"
Lie on the mat on your back, arms on your body, knees bent, feet shoulder-width apart.
As you exhale, lean on your heels, lift your hips off the floor. Keep your back straight and hold for a second. As you inhale, slowly return to PI.
You will complicate the exercise by focusing on one leg and lifting the other with your hips.
Back attacks - alternating with both legs.
While standing, place the chair on the left, hold the chair with your left hand. Lower your right arm.
Execution:
- Take your right leg back while bending your left knee at a 90-degree angle. Bend your right arm at the elbow. The knee of the right leg is facing the floor.
- Push with your right foot and rotate it forward, straightening your legs and right arm.
Repeat 10 times, turn the right side towards the chair and work with the left leg.
Kidnapper: Elastic walk
Stand up, legs slightly bent, gymnastic elastic stretched around the knees. The back is straight, the head and neck are directed upwards.
Technique: step to the side of the bent legs, keeping the elastic always stretched. Placing it around the ankles instead of the knees will make the exercise difficult.
Calves: Weight Gain
The exercise requires auxiliary equipment: a board fixed to the floor and a body strap.
Stand on a board (or other comfortable stable object up to 3 cm high) with half of your foot. The knees are straight, the heel remains on the floor. Hold the body strap (or barbell) on your shoulders, back straight.
Exercise: Stand on your toes, turn your ankle over the board and lift your heel off the floor. Return to IP.
The knees and back are straight, the calves and ankles are working.
If there is no board or the exercise is difficult, make rollers from heel to heel on the floor.
Hamstrings
Fitball required. Lying on your back, place your calves on the fitball in such a way that when you move your legs, your ankles are on the ball.
Exercise: Lift your hips while holding the weight on your shoulders and legs. Bend your knees, pulling the ball as close to you as possible, squeezing the hamstrings. Hold for a second and return to PI.
Strength home exercises for weight loss, chest muscles
Butterfly
Effective exercise to strengthen chest muscles.
Lie on your back with a low pillow underneath. Bend your legs at the knees, press your feet to the floor. In the hands of dumbbells weighing up to 4 kg, the arms are even, spread apart.
Execution: raise straight arms up to eye level, slowly lower them. Perform 3 sets of 10 times.
Push-ups, middle stand
The work involves the main pectoral muscles, the delta with the triceps and partially the back.
Lie on the floor, focus on straight arms and legs, body even. Shoulder-width brushes.
Execution:
- Bending your elbows, go down as low as possible with an even body. Do not protrude the elbows, keep them in the body.
- Straighten the chest and triceps, straighten the arms and straighten in the starting position.
If the exercise proves difficult, start with knee braces. At the same time, the legs are attached to each other.
Strength exercises for weight loss at home
Biceps flexion
While standing, hold the barbell (body bar) in front of you with your arms outstretched. Turn the palm forward, the elbows should be close to the torso.
Execution: without lifting the elbows from the torso, raise the barbell as much as possible to shoulder level. As you exhale, slowly lower the barbell into the PI.
Shoulders: Lifting standing dumbbells
Stand up straight, put your feet shoulder-width apart, bend your arms slightly with dumbbells at the elbows and press them to your body.
Execution:
- As you exhale, lift the dumbbells in front of you to shoulder level, hold them for a second, and slowly lower them as you inhale.
- As you exhale, lift the dumbbells across the sides to shoulder level, hold for a second, slowly lower them. Continue alternating.
When lifting dumbbells, do not allow it to swing or rotate.
Lifting a dumbbell in a sitting triceps position
Sit on a bench or chair, lower your chest to your knees and keep your back straight so that it is parallel to the floor. With your left hand, grasp the legs of a chair or bench, and with your right hand, take a dumbbell and press your elbow to your body. Lower your palm with the dumbbell vertically so that you get an angle of 90 degrees.
Performance: keeping the elbow pressed to the body while exhaling, lift the dumbbell until the right arm is fully extended. As you inhale, slowly lower your hand into the PI. Repeat with the left hand.
After several workouts you will be able to do the exercise for both hands at once.
Abdominal Strength Exercises
Press down, scroll
Sit on the floor, then move your body back and lean on your forearms (elbows behind, toes pointing to your feet). The right knee and ankle are bent in a pass position, and the left leg is raised 45 degrees from the floor.
Performance: gently bring the right knee closer to the chest without changing the position of the left leg and the eversion of the ankle. Hold for a second, return to starting position. Repeat 8 times for the left and right leg.
This exercise strengthens the abdominal muscles, stabilizes the hip joints. To make it harder to lose weight at home, increase your pace.
Straight, internal and external oblique and transverse abdominal muscles
Lie on the floor, stretch your arms over your head and raise your legs at a 45 degree angle to the floor.
Performance: inhale, lift the head and shoulders off the floor, aim at the ribs to the hips, exhale at the highest point. Both legs are in the air, the arms are parallel to the legs. Breathing is even. Hold for 4 pieces, inhale and while exhaling, slowly lower to the starting position.
This is a type of breathing exercise with activation of all abdominal muscles.
Oblique abdominal muscles
You will need a fitball or a simple ball.
This exercise, like regular crunches, works on the oblique muscles.
Lie on your back, spread your arms out to the side and press firmly to the floor, palms down. Place the fitball between your legs and raise them 90 degrees to your body, bending your knees slightly.
Execution: slowly lower the right foot to the floor parallel to the arm without releasing the ball, slowly return to the starting position. Repeat with the left foot.
Straight abdominal muscle, upper and lower press, accordion exercise
When performing movements, the body folds like harmonious skins. This is a very effective weight loss exercise at home.
Lie on your back, both hands behind your head, legs outstretched, lift your heels 6-10 centimeters from the floor, stretch your socks.
Exercise: Tighten the abdomen, bend and lift the knees to the chest, lift the thighs and upper body to the shoulders. Do 3 sets of 8 times.
The number of repetitions of the exercises varies depending on the physical training.
The combination of cardio and strength training is called interval training and can reduce the time to lose weight in your home to 10-30 minutes.
"Metabolic effect" in 10 minutes
An energy session is comparable to 150 minutes of "pure" aerobic exercise. With such a program you can lose weight and improve your well-being. The exercise at maximum speed alternates with recovery - walking or jogging on the spot for 15-45 seconds.
Before starting exercises for fast weight loss at home - 6-minute warm-up, and after training - 5-minute stretching.
Rocket Jump
Place your feet shoulder-width apart and bend at the knees, the arms of the quadriceps muscle of the thigh.
Performance: jump, "throw" upright arms up through the front. Land softly in PI. Do 2 repetitions 15-24 times.
To complicate the exercise, grab dumbbells and squat at the bottom.
Star Jump
Legs shoulder-width apart, bend at the knees, arms straight to the side.
Performance: jump, raising straight arms across the sides to shoulder level. Land softly in PI. The back is always straight.
Do 2 reps 15-24 times.
squats
Legs shoulder-width apart, arms at the hips or extended forward.
Execution: Sit with your knees at right angles. The back is straight, the knees do not go beyond the level of the toes.
Complicate the exercise with a body band or dumbbells.
Kicks back
Stand up straight, feet shoulder-width apart, arms straight to the side.
Execution: place the right leg as far back as possible while bending the left leg at a right angle. The heel of the support leg does not come off the floor. Return to IP. Repeat with the left foot.
Do 2 reps 15-24 times.
Complication: jumping dumbbells in hand.
Burpy
Stand shoulder-width apart.
Execution technique:
- Squat with your hands on the floor.
- Straighten your legs on the board.
- Jump back in a squat and jump up with your arms outstretched.
For a light chatter, instead of jumping, just stand up.
Burpee is a multi-joint exercise that involves several muscle groups at once. The most stressed muscles are the legs (hamstrings, glutes and calves), and the load also falls on the pectoralis, triceps and shoulders. There are virtually no muscles that are not affected by the tailbone.
If there is a rope, it is allowed to replace any of the exercises listed below with a jump rope for 60 seconds or add them with a drill.
After a metabolic workout, drink plenty of water to stay hydrated. It is also not recommended to eat within 2 hours after an hour.
Beginner Fitness Ball Exercises
People without training are not advised to start intensive classes immediately. If you have been training regularly before, but have allowed a long break between workouts, you should start by restoring and strengthening the muscular corset. Therefore, a strength training program for weight loss at home is ideal. Strength training increases muscle density, endurance, reduces the risk of injury and prepares the body for increased stress.
Effective exercises for weight loss at home - on a fitness ball (fitball). Beginners start with two sets of 10-15 reps, the optimal level is 2-3 sets of 20 reps. It is better to do fewer repetitions than to make the mistake many times.
Back Exercises
Thoracic department, classes for osteochondrosis prevention
Lie on a fitball with your stomach down and support your legs against the wall for stability. Place your hands along your torso, palms up.
Technique:
- Lift your upper body while turning your palms to the floor and squeezing your shoulders. Do not bend your back.
- Slowly descend and return to PI.
Lumbar region
Sitting on the floor with your legs outstretched, attach the rubber strap to your legs, lean forward, creating a slight tension in the strap.
Technique:
- Lean back 110 degrees, pull your arms to your chest and squeeze your shoulders.
- Hold for a second.
- Slowly return to PI.
Loins and abdomen
Kneel behind the fitball, rest your elbows on the ball. Lean forward so that your stomach is on the ball.
Technique:
- Slowly roll the ball 5 centimeters forward at the elbows.
- Slowly return to PI.
To increase the difficulty, the knees should be fully extended during the exercise so that the head, shoulders, thighs and feet form a straight line.
Abdominal Exercises
Oblique abdominal muscles
Near the wall, sit on the fitball with your right thigh, stretch your right leg forward and push your left leg back. Rest your feet against the wall for stability and hold your hands behind your head.
Technique:
With your back straight, lower your body to the fitball and raise it to its original position. Run smoothly, repeat 15 times on each side.
Rectus and oblique abdominal muscles
Lie on a fitball, relax your waist and leave your feet pressed to the floor with a confident accent. Put your hands on your temples.
Technique:
Lift the body up, stretch with the right elbow to the left knee. Lower to starting position. Repeat alternately with left and right hand.
Top Press
Lie on the floor on your back, legs straight, squeeze the fitball between your legs and lift them at a 45 degree angle. The hands are straight, towards the ball.
Technique:
Lift the blades off the floor and touch the ball with your fingertips. Slowly lower your body into the IP.
This set of exercises improves coordination and tones your muscles, preparing you for more challenging workouts.
Body shaping exercises
The hourglass body shape is considered ideal for a woman's figure when the volume of the breasts and thighs are equal, albeit with a narrow waist. But not everyone has such forms. There are 4 more shapes: pear, apple, rectangle and inverted triangle. It is not enough for women of this type to lose weight; they strive for perfect form. For this purpose, shaping is done at home - weight loss classes according to an individual program, taking into account the type of figure.
Shaping for a woman "pear"
Full, "heavy" hips, narrow waist and nice shoulders - this is what the shape of a "pear" or "triangle" looks like. A common problem for these women is the appearance of cellulite on the thighs. In this case, the home weight loss training program for girls has two goals: to tighten the muscles of the thighs, remove their volume and build mass in the chest and shoulders.
Principle of training:
- Lots of attacks and squats.
- Front swings.
- Lifting dumbbells.
- Aerobic exercise.
Focus on the quadriceps, gluteus, shoulders and triceps. On the legs 12 repetitions of the exercise, on the arms - 8.
When adjusting the pear, do not swing the abductor muscle. Side swings and side steps are not for you!
| Number of the week | Number of squats | |||||
| 1 approach | 2 approach | 3 approach | 4 approach | 5 approach | Total squats | |
| 1 | 8 | 10 | 8 | 8 | 6 | 40 |
| 2 | 10 | 12 | 10 | 10 | 8 | 50 |
| 3 | 10 | 15 | 12 | 12 | 10 | 59 |
| 4 | 15 | 15 | 15 | 15 | 12 | 72 |
| 5 | 15 | 20 | 18 | 16 | 12 | 82 |
| 6 | 15 | 20 | 20 | 20 | 15 | 90 |
Apple Shape Exercises
Usually of medium height, with narrow hips and a wide waist. It is in the waist that the "apple" woman quickly accumulates fat. The legs and arms are often thin and graceful.
Training direction:
- Cardio load (treadmill, stepper, walking, jumping).
- Exercises to reduce the waist (rotation of the hula hoop, use of a gymnastic disk, pumping the press).
- Force load on the legs (to visually align the lower body with the upper).
Do not remove bends or use an exercise bike or orbital track.
Training rules: compiling a mode
There are many home learning systems. Interval training works well for weight loss, but there are other approaches.
Divided sessions are effective, designed for three days of strength training per week with alternating exercises for different muscle groups. On days without strength training - aerobic training.
Example:
- Monday is running.
- Tuesday - legs and abdomen
- Wednesday - walking and jumping rope.
- Thursday - back and arms.
- Friday - swimming.
- Saturday - chest and legs.
- Sunday is a day off.
This is just a general example, because the split system is chosen individually for each.
How not to lose the incentive to train at home?
Unfortunately, the motivation to train at home to lose weight tends to decrease because there are other activities at home.
The basic advice to be given in this situation is quite simple: Build an addiction to positive activity. Then you will be drawn to a workout with "terrible strength".
Create a plan
The important thing here is to plan your home workouts the same way you do in the gym. Plan the same time regularly, write a plan and plan 3 weeks in advance. After overcoming these three weeks, you will enter the regime and do not even think about missing a workout.
Change the exercises
Also add variety to your weight loss workout at home by changing and alternating exercises. The limited availability of additional equipment does not mean monotony - do different exercises with the same equipment. Use the tools at home - even a rolling pin or towel will work for many exercises.
Make the game for weight loss!
You can't ignore the racing element, connect your family or friends with training, and measure volumes at once. At the beginning, this motivates me to win in measurements, and after a few weeks of regular classes - the long-awaited changes in the figure.
The goal of home weight loss training is to lose weight, prepare and improve your health. To do this, listen to your body. Training should be conducted as much as possible, but not "for wear". Take only doable exercises, stick to a schedule. With each activity, the heart, lungs, joints, muscles, tendons and bones become stronger. Fat melts and you lose weight, even if it is not yet visible.