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Exercises for weight loss: the best programs at home

a series of exercises for weight loss

One of the most effective ways to lose weight at home is to exercise regularly.It is recommended to carry out weight loss training according to the program.It should include strength training (push-ups, lunges, pull-ups, dumbbell press, deadlift) and cardio (running, aerobics, swimming, jumping rope).

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

A set of strength exercises for home training

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

Lessons should begin with preparing the heart, muscles, ligaments and joints for stress.To do this, it is recommended to warm up: jump rope for a few minutes, do a series of torso stretches, swing the limbs and rotate the torso.Training preparation takes approximately 15 minutes.

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

Lungs

Allows powerful pumping of the femoral biceps and quadriceps muscles.The buttocks, waist muscles and stomach are also stressed.

Sequence of execution:

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

In each of the four sets, you should do 13-16 reps with a one minute rest between sets.

Deadlifts

Powerful and energy-consuming exercises should be performed with weights: dumbbells, kettlebells, barbells.At home, you can use improvised means: bags or large bottles filled with water.

Technique:

  1. Place two dumbbells in your palms and lower them to the front of your thighs.
  2. Place your shins shoulder-width apart.
  3. As you inhale, lower the projectile down, tilting your body forward 90 degrees (you can bend your knees slightly).
  4. As you exhale, straighten up to a standing position.
  5. Do 12-14 reps.

The recovery break between series is 55-70 seconds.The number of approaches is four.

Push-ups

how to do push ups to lose weight

Push-ups allow you to effectively pump your chest muscles and shoulder triceps.

The correct order of push up technique:

  1. Lower your body to the floor with your stomach facing down, place your palms at chest level, place your shins on your toes and lift your pelvis until your whole body is completely aligned in 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 row

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

The correct way to pull dumbbells is:

  1. Take the projectile in your left hand.
  2. Place your right hand on the bench, place your right knee on it.
  3. Align your spine and tighten your abs.
  4. Place the dumbbells at arm's length, at chest level.
  5. As you inhale, pull the weights up, moving your elbows as far back as possible.
  6. As you inhale, lower the projectile down.
  7. Repeat the movement 12-13 times, then pause for a moment to rest and do the exercise three more times.

Ball board

To perform static exercises to train the abdominal muscles, you will need one fitball ball and one hemisphere.

Algorithm:

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

Barbell Squats

One of the most powerful weapons in the fight against excess weight.Allows you to create a powerful functional load for the whole body, significantly increasing the rate of fat burning.

barbell squats for weight loss

Technique:

  1. Equip the barbell with weights and throw the barbell over your shoulders, holding it firmly with your hands.
  2. Spread your legs wide and turn your toes outward.
  3. Tighten your abdominal muscles.
  4. While drawing air into your lungs, gently lower your body into a "squat" position.
  5. As you exhale, rise to a standing position.
  6. Do about 12 repetitions, then take a one-minute rest break and do the exercise three more times.

Chest press with dumbbells

This exercise is used to pump the pectoral muscles, triceps and anterior deltoids.

Sequence of actions:

  1. Take two dumbbells in your hands and lower your back to the bench.
  2. Bend your knees 90 degrees, place your feet on the floor.
  3. Straighten your arms at chest level (starting position).
  4. When making an entrance, lower the projectile to the area just above the chest (elbows out to the sides).
  5. As you exhale, press the dumbbells up.
  6. Do about 12-14 repetitions.
  7. Take a short break to recover and do 3 more sets.

Single leg deadlift with dumbbells

This exercise is more suitable for men and women who have training experience.For beginners, it is better to deadlift on two legs.

Technique:

  1. Take two dumbbells in your hands and lower the weights until your arms are completely straight.
  2. As you inhale, gently tilt your body forward while simultaneously extending your left leg back (a right angle should form between the supporting leg and the back leg).
  3. As you exhale, return to a standing position.
  4. Do 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 performing lunges, the supporting leg should be slightly bent at the knee joint.

Pull-ups on the horizontal bar

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

Sequence of implementation:

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

Pull your legs to the horizontal bar

This exercise achieves the development of the lower and middle abdominal muscles.

Technique:

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

Fat burning cardio

Effective fitness to burn fat on the stomach, legs, buttocks, arms and back should include lots of cardio exercise.Aerobic exercise for weight loss helps you quickly speed up your metabolism and achieve slimness throughout your body.

At home effective to use:

  • Dance aerobics.Rhythmic gymnastics to music can be performed both with your own weight and with various sports equipment: step platforms, 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.
  • Jump rope.The most effective is a system in which exercises are performed cyclically: 2-3 minutes - jumping, 45-75 seconds - pause for rest.It is recommended to do at least seven approaches in one lesson.
  • Swimming.It is recommended to visit the swimming pool twice a week for 40 minutes a day.Swimming is most effective using high intensity styles: breaststroke, crawl.Pools with cold water should be avoided, as prolonged and systematic exposure to low temperatures can cause thickening of subcutaneous fat.
  • Go for a walk.It is an effective tool to burn calories every day.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 have a thermogenic effect) on an empty stomach.

Training program

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

When creating a training program for weight loss, the primary 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 is to train all the muscles of the body in one session (complex training).

A sample lesson plan looks like this:

  1. Monday: lunges, push-ups, pull-ups on the horizontal bar, pulling legs to the horizontal bar
  2. Tuesday: swimming.
  3. Wednesday: barbell squat, dumbbell chest press, dumbbell row, ball plank.
  4. Thursday: closed.
  5. Friday: deadlift, push-ups, pull-ups, leg pull-ups.
  6. Saturday: dance aerobics, jumping rope.
  7. Sunday: go for a walk.

Initial levels will last around 2-3 weeks.

Intermediate 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 do more specific exercises for each area of the body.This allows not only to remove fat, but also to build muscle in underdeveloped areas of the body.

Class schedule:

  1. Squats with a barbell, lunges, deadlifts, ball planks, leg pull-ups to the horizontal bar.
  2. Pull-ups on the horizontal bar, dumbbell rows, push-ups and dumbbell chest presses.

It is recommended to exercise according to this scheme once every two days, alternating the exercises.

The average level is calculated for a month.A series of cardio exercises should be done 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 their subcutaneous fat percentage, but are not overweight, a two-week split is best.Its essence lies in the fact that only one muscle group is pumped in one workout.

Example plan:

  1. Monday: chest training (push-ups, dumbbell chest press).
  2. Tuesday and Wednesday: Cardio training.
  3. Thursday: leg pumping (deadlift, single leg deadlift, lunge).
  4. Friday and Saturday: aerobic exercise (running, swimming, jumping rope, aerobics).
  5. Sunday: closed.
  6. Monday No.2: training the back (pull-ups on the horizontal bar, dumbbell rows).
  7. Tuesday, Wednesday No.2: aerobic exercise.
  8. Thursday No.2: pumping the abdominal muscles (lying on the ball, pulling the legs to the horizontal bar).
  9. Friday, Saturday No.2: cardio exercise.
  10. Week No.2: rest day from stress.

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

Common mistakes

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

The most important of them are:

  1. The desire to exercise every day for several hours.This technique will not result in more intense weight loss, and in some cases can even lead to stagnant results and overtraining.
  2. Arch your back when squatting, lunging, and deadlifting.This should not be done, as this technique can cause damage to the intervertebral discs.
  3. Body dehydration.Many girls try to drink less water to lose weight quickly, mistakenly believing that in this case the 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: the daily volume should be at least 1500 ml.

A work rest routine is very beneficial in losing weight: it is known that if you exercise and sleep at the same time every day, your body will start losing weight 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 a ball) and light cardio (climbing a mountain, calm swimming) can help.

Any kind of exercise should be avoided during an infectious disease.

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