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Exercises for weight loss: the best programs at home

set of exercises for weight loss

One of the most effective ways to achieve weight loss at home is to exercise regularly.It is advisable to carry out weight loss exercises according to the program.It should include strength training (push-ups, pull-ups, push-ups, deadlifts) and cardio (running, aerobics, swimming, jumping rope).

When developing an individual training plan, factors such as level of sports training, weight, age, lifestyle and profession should be taken into account.

A set of strength exercises for training at home

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

Training should begin by preparing the heart, muscles, ligaments and joints for the load.To do this, it is recommended to do a warm-up: jump rope for a few minutes, perform a series of stretching turns of the body, swing the limbs and rotate the torso.Preparation for training takes about 15 minutes.

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

Lunges

Allows powerful pumping of biceps femoris and quadriceps muscles.The back, lower back and abdominal muscles are also subject to stress.

Execution sequence:

  1. Take a starting position: put your feet shoulder-width apart, lower your arms along the body, straighten your position and pull in your stomach.
  2. Take a step forward with your left leg as you lower your body down.
  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 of rest between sets.

Deadlift

A powerful, energy-consuming exercise 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 palms and lower them to the front of your thighs.
  2. Place your feet shoulder width apart.
  3. As you inhale, lower the projectile down, bending your body forward 90 degrees (you can bend your knees slightly).
  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 pectoral muscles and triceps of the shoulder.

Sequence of proper thrusting technique:

  1. Sit on the floor with your stomach down, place your palms at chest level, place your feet on your toes and lift your pelvis up until your whole body is completely flat on one plane.
  2. As you inhale, lower your chest down.
  3. As you exhale, push 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 pull a dumbbell is:

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

Ball board

To perform a static exercise to work out the abdominal muscles, you will need a fitball and a hemisphere.

Algorithm:

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

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, significantly increasing the rate of fat burning.

barbell squats for weight loss

Technique:

  1. Equip the bar with weights and throw the barbell over your shoulders, gripping it firmly with your hands.
  2. Spread your legs wide and turn your toes outwards.
  3. Tighten the abdominal muscles.
  4. As you draw air into your lungs, lower smoothly into the "squat" position.
  5. As you exhale, rise to a standing position.
  6. Perform about 12 repetitions, then take a minute's rest and perform the exercise three more times.

Dumbbell chest press

The exercise is used to pump the pectoral 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, placing your feet on the floor.
  3. Straighten your arms up to chest level (starting position).
  4. When making an entry, lower the projectile down to the area just above the chest (elbows diverge to the sides).
  5. As you exhale, press the dumbbells up.
  6. Perform about 12-14 repetitions.
  7. Take a minute off to recover and do 3 more sets.

Dumbbell Single Leg Deadlift

The exercise is best suited for men and women with training experience.For beginners, it is better to perform deadlifts on two legs.

Technique:

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

The number of approaches is four.During a kick, the supporting leg should be slightly bent at the knee joint.

Drag on the horizontal bar

This exercise can be used effectively to pump the latissimus dorsi and biceps muscles.

Implementation sequence:

  1. Grab the bar at shoulder width.
  2. Remove the legs from the bench (chair).
  3. Bring your feet together.
  4. As you exhale, pull your body up.
  5. As you inhale, lower your torso down.
  6. Do as many pull-ups as you can, then rest for about 75 seconds and do three more sets.

Pulling the legs on the horizontal bar

The exercise achieves the development of the lower and middle parts of the abdominal muscles.

Technique:

  1. Grab the bar at shoulder level.
  2. Bend your knees slightly.
  3. As you exhale, lift your legs 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 stomach, leg, butt, arm and back fat should include plenty of cardio.Aerobic exercises for weight loss help you quickly speed up your metabolism and achieve thinness throughout your body.

At home it is effective to use:

  • 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 exercise in the morning.The duration of a lesson should be 25-40 minutes.
  • Jumping rope.The most effective is a system in which the exercise is performed cyclically: 2-3 minutes - jump, 45-75 seconds - pause for rest.It is recommended to perform at least seven approaches during a lesson.
  • Swimming.It is recommended to visit the pool twice a week for 40 minutes a day.Swimming is most effective using high-intensity strokes: breaststroke, crawl.Cold water pools should be avoided, as prolonged and systematic exposure to low temperatures can cause thickening of subcutaneous fat.
  • Long walks.It is an effective means of burning calories every day.The effectiveness of this type of cardio depends more on duration than intensity.Therefore, a walk should last at least 120 minutes.

To achieve maximum benefits 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 training and cardio, performing 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 value for aerobic exercises (except walking) is 25-40 minutes, for strength training - 45-50 minutes.

When creating a weight loss training program, the main consideration should be the athletic condition of the man or woman.Based on this, the entire training cycle has three levels: beginner, intermediate and advanced.

Entry level

For girls who are overweight and beginners, the most effective system will be in which all the muscles of the body are worked out in one session (complex training).

An example lesson plan looks like this:

  1. Monday: pull-ups, push-ups, pull-ups on the horizontal bar, leg pull-ups on the horizontal bar
  2. Tuesday: swimming.
  3. Wednesday: barbell squats, barbell chest press, dumbbell rows, ball board.
  4. Thursday: closed.
  5. Friday: deadlifts, push-ups, pull-ups, leg pulls.
  6. Saturday: dance gymnastics, jump rope.
  7. Sunday: long walks.

The initial level should last about 2-3 weeks.

Average level

The training 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 remove fat, but also to build muscle in underdeveloped areas of the body.

Class schedule:

  1. Barbell squats, lunges, deadlifts, ball planks, leg pulls on the horizontal bar.
  2. Pull-ups on the horizontal bar, barbell rows, push-ups and dumbbell chest presses.

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

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

A tough program for intense fat burning

For advanced exercisers (those with a long training history), as well as for women who want to reduce the percentage of subcutaneous fat, but are not overweight, a two-week interval is more appropriate.Its essence lies in the fact that only one group of muscles is pumped in one workout.

Sample plan:

  1. Monday: chest work (push-ups, dumbbell chest press).
  2. Tuesday and Wednesday: Cardio exercises.
  3. Thursday: pumping legs (deadlift, single leg deadlift, lunges).
  4. Friday and Saturday: aerobic exercises (running, swimming, jumping rope, gymnastics).
  5. Sunday: closed.
  6. Monday no.2: back training (pull-ups on the horizontal bar, barbell rows).
  7. Tuesday, Wednesday no.2: aerobic exercise.
  8. Thursday no.2: pumping the abdominal muscles (plank on the balls, pulling the legs on the horizontal bar).
  9. Friday, Saturday no.2: cardio training.
  10. Sunday No. 2: day off from stress.

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

Common mistakes

For girls who have just started training for weight loss, it is important to avoid common mistakes.

The most important of them are:

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

A work-rest routine has a huge benefit in weight loss: it has been found that if you exercise and sleep at the same time every day, your body will start shedding extra pounds much faster.

Contraindications for strength training

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

All types of exercise should be avoided during infectious diseases.

To eliminate all kinds of contraindications and to protect yourself as much as possible from health problems, on the eve of classes it is recommended to undergo a complete, comprehensive examination and consult a sports doctor.