A simple exercise routine for losing weight at home for 20 minutes a day. Effective weight loss and problem elimination through effective physical activity.
Not all representatives of the fair sex can boast of a chiseled figure that nature has generously rewarded her. Most women and girls have to work hard on their bodies to achieve alluring shapes. And not everyone, unfortunately, can afford to go to the fitness club regularly for training due to various circumstances. But to effectively reduce weight, tighten muscles and consolidate the result for a long time, you can exercise at home. We offer you a series of simple exercises for losing weight at home, which will certainly help you get rid of fatty deposits in problem areas and improve your general well-being.
Exercises to lose weight and strengthen the muscle corset
To get great results in a short time, you need a holistic approach to weight loss. It is necessary not only to exercise physically, but also to reconsider one's diet. Avoid fast food, premium wheat flour, foods with sugar, sodas, fatty, fried, and salty foods. Try to eat more protein and drink at least 2 liters of plain water or green tea per day.
Exercises for a flat stomach and a slim waist
Many women face the problem of fat deposition on the abdomen and sides. These weight loss exercises are effective and easy to get rid of.
Complex to slim the hips and buttocks
What exercises you need to do to lose weight in the hips and buttocks will be discussed in more detail. Perform this complex regularly, and after 3-4 weeks you will be able to assess the first results.
Follow the proposed daily complex, follow a light diet, move more, and in a month the scale will show 5-9 kilograms less.
Every spring we start to struggle with overweight. In the course are hard diets and "wear" workouts. Some even resort to miracle pills. But even babies know that physical exercise to lose weight fast plays a major role in the war on hated pounds.
Perfect if you can attend a sports club regularly. Unfortunately, many do not have enough time / money / patience. Home training will give great results.
The optimal duration of training (recommended by doctors) is 20 to 30 minutes.
Try the following set of physical exercises and surprise your friends with spectacular results.
Warm-up and exercises to lose weight fast
Each workout should begin with a warm-up. Muscles and joints must be warmed up. This will prevent you from sprains and injuries of varying severity.
So let's go. First, vigorously rub your palms until they are warm. Use them to warm your face, ears, and neck. Then perform a few rotational movements with each joint in both directions.
Warm up the shoulders and arms. We do circular movements with our shoulders forward several times, then backwards. The hands are straight, the palms are parallel to the ground and look in opposite directions (as if they represent a penguin). Then we turn in different directions with our elbows and behind them - with our fists.
Stand up straight with your back straight. Make turns in opposite directions, leaving your lower body still. The head looks in front of her all the time. Do 25 repetitions.
Then do a circular motion with the body. 10 rotations in each direction. The legs are still motionless.
A set of exercises to lose weight quickly at home
Exercise to slim the buttocks
Place your feet slightly wider than your shoulders, bend them at the knees (more effective at right angles). Stay in this position for as long as you can.
Do 2 or 3 sets of 25 to 35 repetitions. During the squat, the knees should be directly above the feet.
Crouch down. From this position, jump to the highest possible height and return to the starting point. Repeat 20 times.
Lie on your back with your legs straight and your hands under your lower back. Cross your legs and spread them as wide as possible. Only 10 repetitions.
Thin leg exercise
Get down on your knees, arms outstretched in front of you. Sit on each glutes at a rapid pace, tilting your body for balance. Repeat 20 to 30 times.
Half line exercise
Stand with your feet slightly wider than your shoulders, toes facing in opposite directions. Do a half-squat at a slow pace, staying at the bottom for as long as you can. Return to the starting position at the same speed. Do 20 repetitions in 2 sets.
"Swing Leg" exercise
Lie on your side. Bend the lower leg. With the top of your leg, perform smooth lifts with maximum amplitude. Do 20 swings. Repeat in the opposite direction.
Lie on your back, hands under the back of your head, legs straight. Pull your knees up to your chest, lift your shoulders and head off the floor, and pull toward your knees. Return to the original position. Perform 2 sets 20 times.
Oblique torsion exercise
Lying on your back, bend your knees. Put your hands at the back of your head. Now stretch your elbow towards the opposite knee. Repeat 20 times. Now on the opposite side.
Lower press exercise
Continue to lie on your back, extend your legs straight at an angle of 45 ° to the floor and hold them as much as you can. Do 10 sets.
Exercise to work all the abdominal muscles
The starting position is the same. Place your hands at the sides and rest your palms on the floor. Straighten your legs. Slowly lower your legs, come back up, lower them alternately left and right. Do this 12 times in all directions.
Continue to lie on your back. The legs bent at the knees are resting on the floor, the arms stretch along the body. Lift your pelvis as high as possible and lower it. Perform the movement 20 to 30 times.
Lying on your back, place your arms and legs perpendicular to the floor. Alternately tear the thighs and shoulder blades off the floor as if trying to reach the ceiling with them. Do 20 repetitions.
Exercise "Swallow lying down"
Roll onto your stomach. Lift your legs and right arms at the same time to the maximum height. Stretch in opposite directions. Repeat 30 times.
Enter the board. Lower your knees to the floor. Push on the ground 10 times.
"Reverse push-ups" exercise
Stand with your back to the chair. Sit on the edge and put your hands on the sides of your torso. Bend your legs at a right angle and put your heels on the floor. Pull the pelvis 5 cm beyond the edge of the chair, the backrest should remain straight. Bend your elbows at a 90 ° angle. To climb. Elbows are categorically unacceptable to part in different directions. Repeat 15 times.
Stand up straight with your arms in front of you. Stay in this position for as long as you can.
Make sure to stretch your workout. Sit on the floor, spread your legs to the maximum width; gently stretch your body forward, left, right. Lie on the floor and stretch your crossed arms and legs in opposite directions (i. e. pull your left arm and right leg, and vice versa).
Doing weight loss exercises at home will help tone your muscles and improve your overall body performance. You will get quick results if you do the whole complex regularly.
Why exercise is important
As you know, movement is life, and that says it all. Only an active person can feel healthy. Our ancestors led a more mobile lifestyle, so they had no questions about weight loss and extra burdens. We are very spoiled by the benefits of civilization and spend too much time in a sitting position, therefore, in order to regulate our condition, we are forced to charge ourselves separately. Losing weight is often used not only to look good, but also to be healthier.
Physical activity burns calories and builds muscle. It also increases the metabolic rate which not only boosts fat burning but also improves overall health.
So now is the time to figure out which exercises are best for weight loss.
So, let's start looking at the best weight loss exercises with the most famous ones. It's no secret that running is the number one exercise to help you lose weight. In addition, it strengthens the cardiovascular and respiratory systems, as well as bones and connective tissues. During operation, about 600 kilocalories are burned.
The special thing about this exercise is that it is completely natural for humans, and therefore has no side effects (if you exercise sensibly and feel your body). To run you don't need any special equipment or specific conditions, and that's another benefit of this exercise.
Speed interval training is recommended for intensive calorie burning. They involve short periodic explosive accelerations (0. 5-2 min) during the main duty cycle. This running option contributes to more efficient and faster burning of calories, develops leg muscles well and speeds up metabolic processes.
Before starting the exercise, you should warm up a bit or walk for a few minutes, gradually increasing the pace. Stretching before running is not recommended. Since this exercise puts stress on the joints, it is advisable to choose comfortable and high-quality shoes.
When considering the best weight loss products, you should definitely pay attention to running. Many people underestimate aerobic exercise, thinking that only building muscle will allow you to lose weight, but this is not true. Muscles build up under the fat layer and burn it to a small extent, while physical activity fights fat much faster.
This exercise has the same benefits as running, but it puts less strain on the joints. Therefore, walking is suitable for those who have health problems (of course, not to prohibit walking). It favorably affects the condition of people suffering from obesity and cardiovascular diseases. Exercise completely heals the body and has a positive effect on the mental state.
Walking for 30 minutes at 6-7 km / h 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 are short on free time, take a walk to work.
Whatever the species, swimming is great for weight loss. Exercise intensively, you can burn up to 700 kilocalories per hour. In addition to losing weight, swimming helps build muscles, tone them, and form the right body proportions. It is excellent for people with obesity, asthma, arthritis, and musculoskeletal system issues.
While swimming, a person strengthens all major muscle groups: abs, back, legs, arms, buttocks. It can be used in conjunction with other activities or as a stand-alone exercise. Swimming is by far one of the best weight loss exercises.
Cycling is the next item on the list of the best weight loss exercises. It is a very good way to lose weight, which is of the average type in terms of the number of loads.
An hour of such a workout can burn between 400 and 1, 100 kilocalories, depending on the intensity of the movement and the body weight. The degree of stress also depends on the terrain.
Unlike previous sports, cycling does not strain the joints. Even those who are not particularly prepared can easily cover several kilometers.
Of course, it is much more interesting and useful to train outdoors, because the rough terrain creates additional stress, the landscapes are a distraction and the fresh air energizes the body. In addition, outdoor “rides” are much more beneficial to the cardiovascular system than exercising on a stationary bike. Nevertheless, the simulator allows you to lose weight and improve your condition. Either way, the bike is one of the best exercises for slimming the hips, because the leg extenders are the ones that take the main load.
One way to maximize your training time is to cycle to work. It's a great way to re-energize yourself with positive energy in the morning and boost metabolism to speed up, which will allow the body to burn more calories throughout the day. Well, coming back from work with a friend on two wheels, you can consolidate the success of your morning workout and rest. After your evening classes, you will have a healthy and healthy sleep. Of course, this method is relevant in areas where there are cycle lanes or where car traffic allows you to ride safely on simple roads. Otherwise, it is better not to risk it, because such a drive will only give negative impressions.
Elliptical cross trainer
The exercises on this simulator can also be included in the complex "The best exercises for losing weight at home". Such a workout allows you to develop the body and the cardio system without stressing the joints. Thanks to the movable handles, the upper and lower body can be loaded. By adjusting the elevation and incline, as well as the backward movement, you can select the most appropriate level of intensity.
An average person exercising on an elliptical trainer can burn about 600 kilocalories per hour. Despite the fact that the simulator simulates the race and movement of a skier (by the way, skiing also burns calories very well), it does not load the joints. Due to this property, it is more affordable for people with arthritis, obesity and musculoskeletal diseases.
To burn more calories, it is recommended to hold the handles while exercising. This will put additional stress on your arms and shoulder girdle. Try not to think about the calories burned. Tracking your heart rate is much more useful. This should be around 85% of your body's capacity. By choosing the load in such a way that this frequency is maintained, you can achieve the most efficient result.
This can be classified as one of the best home exercises for weight loss, but the simulator is relatively expensive and takes up a lot of space. Therefore, many will prefer to exercise in the gym.
The "Best Weight Loss Exercises" complex continues a game as famous as tennis. It allows you to burn around 600 calories.
This type of physical activity is suitable for those who like to work out in a company. It will also appeal to those who do not like sports, but like the feeling of victory. The competitive aspect can stimulate even the laziest.
Playing tennis allows you to develop flexibility, coordination, correct posture, as well as eliminate negative emotions and increase resistance to stress.
When playing tennis, the muscles of the arms, legs and abdominals are involved. In addition to the body, the head is also trained, because here you can not do without the ability to plan your actions and make a quick decision. Such exercises increase brain functionality and improve memory. And scientists from the National Institutes of Health claim that tennis helps increase bone tissue.
High intensity interval training
We continue the best set of exercises for losing weight at home with this interesting technique. It is suitable for those who are exclusively concerned with weight loss. This workout only requires 20 minutes at least three times a week. At the same time, it allows you to efficiently burn calories and speed up the metabolism.
Works well with other types of training. They consist of short explosive sets alternating with less intense action or complete rest.
For those who have never practiced sport in this direction, you need a few months of preparation. It can be as simple as biking, 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 exercise with maximum impact and intensity. Then a minute of rest and so on in a circle, without taking into account the warm-up, of course. After five rounds, you should rest for three minutes. This is just a variation of interval training. By the way, the best belly slimming exercises are much more effective when using this training method.
This is suitable for those who play sports regularly. This is evidenced at least by the fact that initially CrossFit was intended for training special forces.
The training includes weight lifting, endurance, plyometrics, speed training and finally strength training.
Doing CrossFit is never boring, because unlike any other program, it does not consist of multiple repetitions of the same actions, but many types of physical activity that create a great fat burning workout.
This program is built on the basis of the accumulation of the main components of physical form: flexibility, endurance, speed, strength and coordination.
Each new day of training, you must perform actions that were not there in the last lesson. Alternatively, the daily program may contain 20 barbell pull-ups, 30 pull-ups, 40 abdominal reps, and 50 squats. There is a three minute pause between actions. The duration of a lesson, if performed correctly, does not exceed 20 minutes. To get the most out of this technique, you should train at least 3 times a week.
Those looking for the best leg slimming exercises should check out this section. Everyone knows that the simple act of climbing the stairs has an extremely positive effect on the health of the cardiovascular and respiratory systems, and also helps to burn excess calories. The same principle has become the basis of this type of fitness, such as step aerobics.
One lesson burns up to 500 kilocalories. Usually this lasts around 50 minutes, but you can start with 20. There aren't a lot of the best exercises for weight loss, but step-by-step aerobics is definitely on their list. The essence of this system is the use of a special platform for climbing. Depending on the athlete's level of training and goals, the height of the walking platform may vary.
This technique is often used for early recovery from injuries.
This is a very simple exercise to perform and organize, which can burn a lot of calories, build complex body and endurance, and strengthen the cardio system. This proves that your own weight is sufficient for a good workout.
The basic exercise therefore includes the following steps:
- crouching down and palms on the floor in front of you;
- straighten the legs and adopt the "lying position";
- returns to a crouched position;
- straighten up, as high as possible: while the arms are raised and the whole body is straightened.
That's it. There are also weighted burpees:
- With pumps. That is, after taking the lying position, the bench press is done, and then the return to the squatting position.
- Jumping weight. Hands, before swinging, take any load.
Beginners who have trouble jumping from a squat can just stand up instead of jumping.
A round consists of an alternating 30 seconds of burpees and 30 seconds of rest and lasts 2-3 minutes. In the passive phase, it is recommended to perform the so-called shadow boxing - energy strikes on a fictitious target, which increases the effectiveness of training.
Beginners play up to four rounds with a one minute break in between. And advanced athletes go up to 6 laps with a 30 second break.
Anyone interested in the best in weight loss should definitely pay attention to this simple and effective technique. You can do burpees 3 to 5 times a week, either separately or as a warm-up before electrical loads.
Home training requirements
The required sports equipment is represented by the following:
- , weight: for women from 1 to 5 kilograms; for men from 3 to 16 kg.
- sports mats;
- comfortable and natural sportswear;
- hoop, weighing 1 to 2 kilograms.
Important! If the hoop weighs less, the result will be canceled, and more - bruises will appear on the sides.
If you don't have time to hit the gym, home fitness is a great substitute. Slimming exercises will help you achieve good results. The main thing is the right attitude, aspiration and desire.
The problems of overweight for today's humanity are more topical than ever. Any man or woman faced with such a nuisance does not give up and tries to find a way out. Some follow rigid diets, some simply reduce food portions, and some exercise. But in either case, it's not enough to do just one thing - you have to have a holistic influence on your own body and organism, that is, to eat well and exercise.
Here we are with you and considered the best exercises for weight loss. Everyone can choose the most suitable for themselves, the main thing is that the courses are meaningful and do not harm their health. You should not allow overtraining, as this will lead to much more unpleasant consequences than a few extra pounds. Remember that health is much more important than beauty!
are a great alternative to gym workouts. The main thing is effort, patience. Let's see what complex exercises for losing weight at home you can do.
- exercises for losing weight at home should always start with a clear goal and self-discipline;
- for quick results you should work out at least three times a week; The
- training should be started at least two hours after eating;
- a course of exercises for weight loss at home is designed for regular training, the less absenteeism, the sooner the results will be noticeable;
- Before starting the complex you must warm up. It is the first compulsory stage of training;
- to perform a series of exercises to lose weight at home, you still need to stretch;
- you should strain your muscles as much as possible during each exercise. The main thing, when doing this or that movement, you have to feel the area being worked out;
- Correct breathing is the key to effective training. Inhale should always be done with the nose and exhale with the mouth with effort;
- must eat properly and drink enough fluids.
A slim waist and a toned stomach are the dream of many. The road to achieve this is long and requires diligence. Let's see what kind of waist exercises you can do even at home.