To improve your body, get in shape, be healthy, you need to exercise. If classes in the gym are impossible for some reason, then exercises for weight loss at home are also suitable. When you ask professional trainers about exercise, the answer is always the same: Effective home workouts for weight loss are the ones you do!
A healthy diet and regular physical activity are essential to discourage weight gain. The rule of thumb: burn more calories than you eat. An experienced sports trainer will develop an effective training program for weight loss at home. Such a program necessarily includes aerobics, power loads, warm-up and stretching. When done correctly and regularly, the exercises will bring results.
The body needs movement to function properly. Effective exercises for weight loss at home can change your figure and exercise in the gym. The higher the muscle volume, the faster the metabolism and the faster the calories are burned. The body expends a large amount of energy to maintain muscle mass. But even while eating, walking or sleeping, calories are expended and fat is burned.
The Benefits of Home Workout for Weight Loss:
- Restoration of bodily functions.
- Treatment of illnesses.
- Fast fat burning.
- Lean muscles for excellent physical shape.
- Elimination of "problem areas".
- Increased endurance and strength of the heart muscle.
- Psychological relaxation.
In order to start a fat-fighting diet, a standard workout lasts 30 minutes with breaks between sets of 30 to 60 seconds.
Home workout essentials
Before starting classes, you should correct your weight and volume indicators.
Measure volumes:
- one arm at armpit level;
- waist at the narrowest point;
- thighs at their widest point, while closing the legs.
The measurements are taken and weighed once a week.
Inventory: gym mat, elastic, fitball, jump rope, body bar and dumbbells. For beginners, 1 kg dumbbells are suitable for use in training, after a pair of exercises, increase the weight by 1 kg. Home training for weight loss for girls allows the weight of the dumbbells in one hand - 4 kg. If it is not possible to use a rope, jump without it.
Asked by newbies about which exercise machine to buy for the home, experienced trainers do not recommend an orbital track, treadmill, or exercise bike. For a weight loss workout at home, a jump rope is sufficient. If you find the motivation to jump on it for several minutes a day, then it makes sense to think about buying a full-fledged simulator.
Warm-up
Home weight loss training begins with a warm-up to invigorate. Exercise at home - jump, walk or jog in place for 6 minutes.
After warming up, stretch the large muscle groups in the legs, arms, and back.
Anterior Thigh Stretch: Stand straight, bend your right knee, and pull your right hand towards the buttock. Repeat with the left leg.
Back Thigh Stretch: With legs apart, bend right leg at knee level and lean flat to the left. Stretch to the other side.
Stretching the muscles of the back, sides and abdomen, a series of exercises for losing weight at home:
- Spread your feet shoulder-width apart, reaching your hands as far as possible up to the toes of your feet.
- Spread your legs apart, close your hands in the lock above your head, and lower them in front of you to eye level. In this case, turn your back. Raise your arms above your head and bend your lower back.
- Grabbing your right wrist with your left hand, pull it as far as you can and lean to the right. Repeat on the left side. Gently lower your arms to the sides, opening the shoulder girdle as much as possible.
Slimming exercises at home: guidelines
People think that home weight loss workouts are only suitable for newcomers, but they are not. Home training includes a full load on the lower and upper body, abs, and back. Do the exercises at home every day, at least 5 days a week.
Home Slimming is an interval training session with a "metabolic effect". This is understood to mean high-intensity, high-speed endurance training, with alternating strength and aerobic exercises at a rapid pace. For several hours after exercise, the accelerated fat burning and weight loss continues. Consider interval fitness exercises.
Aerobic exercise
For rapid weight loss, in addition to relieving muscles, it is necessary to develop heart muscle. Aerobic exercises for weight loss at home are called "cardio" - the heart begins to work at full power, shortness of breath and swelling in the body subsides. The blood is saturated with oxygen, calories are burned, and the weight loss regimen begins.
Cardio workouts consist of exercising at the same pace for 30 minutes or more:
- running;
- walking at a rapid pace;
- jump;
- swimming; Cardio workout
- .
For optimal results, athletes perform aerobic weight loss exercises at home 5-7 days per week.
Weight Loss Leg Strength Homework
Femoral quadriceps
Weighted Folded Squat
Take a dumbbell weighing 5 kg or more at the base with both hands and stand straight, spread your legs wide, bend your knees slightly. The socks point in the same direction as the knees.
Perform folds:
- As you inhale, slowly bend your knees and squat down until your thighs are parallel to the floor. The hands are still.
- Concentrating on your heels, slowly return to the SP while exhaling.
Keeping your back straight is important to avoid injury.
Front swings
Stand with your left side on the chair, grab the backrest with your left hand. Place the right palm on the thigh.
Execution technique: sharply lift the right right leg forward, slowly lower it back (do not throw, the muscle is tense). The front of the thigh works in the exercise. Do 12 times, repeat with the left leg.
Abs, quadriceps: "climber"
Adopt a push-up posture, weight on the palms and feet. Pull your right knee towards your chest, place your right leg on your toes under the thigh.
Technique: abruptly change legs while jumping - straighten the right leg and bend the left leg, like a climber. Repeat alternately at a rapid pace for 30 seconds.
Gluteal muscles: half bridge
Lie on the mat on your back, arms at your chest, knees bent, feet shoulder-width apart.
As you breathe out, lean on your heels, lift your hips off the floor. Keep your back straight and hold for a second. While inhaling, slowly return to PI.
You will complicate the exercise if you focus on one leg and lift the other with your hips.
Back lunge - alternating with both feet.
While standing, position the chair to the left, hold the chair with your left hand. Lower your right hand.
Execution:
- Bring the right leg back, while bending the left at the knee to a 90 degree angle. Bend your right arm at the elbow. The knee of the right leg faces the floor.
- Push off with your right leg and rotate it forward, straightening your legs and right arm.
Repeat 10 times, turn the right side towards the chair and work the left leg.
Abductor: Walking with a rubber band
Standing with your legs slightly bent, the gymnastic band is stretched around the knees. The back is straight, the head and neck are directed upwards.
Technique: Walk sideways on half-bent legs, keeping the elastic still taut. Placing it around your ankles instead of your knees will make the exercise more difficult.
Calves: increase in weight
The exercise requires auxiliary equipment: a board attached to the floor and a body bar.
Stand on a board (or other practical stable object up to 3 cm high) with half your foot. The knees are straight, the heel remains on the ground. Keep the body bar (or bar) on your shoulders, your back is straight.
Exercise: Stand on your toes, roll your ankle on the board, and lift your heel off the floor. Switch back to IP.
Knees and back are straight, calves and ankles are functioning.
If there is no plank or the exercise is difficult, do heel-toe rollers on the floor.
hamstrings
Fitball required. Lying on your back, rest your calves on the fitball so that when the legs move, the ankles are on the ball.
Exercise: Lift your hips, keeping the weight on your shoulder blades and feet. Bend the knees, pull the ball as close to you as possible, squeezing the hamstrings. Hold for a second and come back to PI.
Home strength exercises for weight loss, chest muscles
Butterfly
An effective exercise to strengthen the muscles of the chest.
Lie on your back with a low pillow underneath. Bend your legs at the knees, press your feet on the floor. In the hands of dumbbells weighing up to 4 kg, the hands are even, distributed to the sides.
Execution: Raise your arms straight to eye level, slowly lower them. Perform 3 sets of 10 times.
Push-ups, middle position
The main pectoral muscles, the deltas with triceps and partially the back are included in the work.
Lie on the floor, emphasize the straight arms and feet, the body is even. Brush shoulder width apart.
Execution:
- Bending your elbows, descend as much as possible with a regular body. Do not exceed the elbows, keep them against the body.
- Straighten your chest and triceps, straighten your arms and rise to the starting position.
If the exercise proves difficult, start with knee push-ups. At the same time, the feet are hooked to each other.
Strength exercises for weight loss at home
Bicep curl
While standing, hold the bar (body bar) in front of you with outstretched arms. Turn the palm forward, the elbows should be close to the torso.
Execution: Without raising the elbows from the torso, raise the bar as far as possible to shoulder level. As you exhale, slowly lower the bar into the PI.
Shoulders: standing dumbbells
Stand up straight, put your feet shoulder-width apart, slightly bend your arms with dumbbells at the elbows and press them against the body.
Execution:
- As you exhale, lift the dumbbells in front of you to shoulder level, hold for a second, and slowly lower them while inhaling.
- As you exhale, lift the dumbbells to the sides to shoulder level, hold for a second, slowly lower them. Continue the alternation.
When lifting dumbbells, do not allow swinging or twisting.
Sitting dumbbell triceps rises
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, grab the leg of a chair or bench, and with your right hand, take a dumbbell and lean your elbow against the body. Lower the palm with the dumbbell vertically so that you get a 90 degree angle.
Execution: Keeping the elbow pressed against the body, as you exhale, lift the dumbbell until the right arm is fully extended. While inhaling, slowly lower your hand into the PI. Repeat with the left hand.
After a few training sessions, you can do the exercise for both arms at the same time.
Abdominal strength exercises
Press down, switch
Sit on the floor, then pull the body back and lean on the forearms (elbows back, fingers pointing towards the legs). The right knee and ankle are bent in a past position and the left leg is lifted 45 degrees off the floor.
Execution: Gently bring the right knee towards the chest, without changing the position of the left leg and the eversion of the ankle. Hold for a second, return to the starting position. Repeat 8 times for the left and right legs.
This exercise strengthens the abdominal muscles, stabilizes the hip joints. To make it harder to lose weight at home, increase your pace.
Right abdominal muscles, internal and external obliques and transverse
Lying on the floor, extend your arms above your head and raise your legs at a 45 degree angle to the floor.
Execution: Breathe in, tear head and shoulders off the floor, find the ribs up to the hip joints, breathe out at the highest point. Both feet in the air, arms parallel to the legs. Breathing is uniform. Hold the position for 4 beats, inhale and, as you exhale, slowly lower the starting position.
This is a kind of breathing exercise with activation of all the abdominal muscles.
oblique abdominals
You will need a fitball or a regular ball.
This exercise, like the regular crunches, works on the oblique muscles.
Lying on your back, spread your arms out to your sides and press firmly on the floor, palms down. Place the fitball between your legs and lift them 90 degrees to the body, slightly bending your knees.
Execution: Slowly lower the right leg to the floor parallel to the arm, without releasing the ball, slowly return to the starting position. Repeat with the left leg.
Rectus abdominis muscle, upper and lower abdominals, accordion exercise
When performing movements, the body bends like harmonious furs. It is a very effective exercise for losing weight at home.
Lie on your back, both arms behind your head, legs extended, raise heels 6-10 centimeters from the floor, stretch your socks.
Exercise: Straighten abs, bend and lift knees towards chest, lifting hips and upper body to shoulder blades. Do 3 sets of 8 times.
The number of repetitions of the exercises varies depending on the physical form.
The combination of cardio and strength training is called interval training and can cut your home weight loss time to 10-30 minutes.
"Metabolic effect" in 10 minutes
A workout of energy expenditure is comparable to 150 minutes of "pure" aerobic exercise. With such a program, you can lose weight and improve your well-being. Exercise at maximum speed alternates with recovery - walking or jogging in place for 15 to 45 seconds.
Before starting exercises for rapid weight loss at home - 6 minute warm-up, and after training - 5 minute stretches.
Rocket Jump
Spread your feet shoulder-width apart and bend your knees, hands on the quadriceps of the thigh.
Execution: jump, "throw" the right arms from the front. Land gently in PI. Do 2 repetitions 15 to 24 times.
To complicate the exercise, grab some dumbbells and squat below.
Star jump
Legs shoulder-width apart, bend at the knees, arms outstretched to sides.
Execution: jump, raise your arms straight to the sides to shoulder level. Land gently in PI. The back is always straight.
Do 2 repetitions 15-24 times.
Squats
Feet shoulder-width apart, hands on hips or extended forward.
Execution: Sit down until the knees form a right angle. The back is straight, the knees do not exceed the level of the toes.
Complicate the exercise with a bodybar or dumbbells.
Rear slits
Stand up straight, feet shoulder-width apart, arms outstretched, at your sides.
Execution: Bring the right leg back as far as possible by bending the left leg at the knee until a right angle forms. The heel of the supporting leg does not come off the ground. Switch back to IP. Repeat with the left leg.
Do 2 repetitions 15-24 times.
Complication: Skipping lunges with dumbbells in hand.
Burpee
Stand with your feet shoulder-width apart.
Technical:
- Crouch down with your hands on the ground.
- Straighten your legs in the plank.
- Return to a squat and jump up, arms outstretched.
For a light burpee, instead of jumping, just stand up.
Burpee is a multi-joint exercise that involves multiple muscle groups at once. The most loaded muscles are the legs (hamstrings, glutes and calves), and the load also falls on the pecs, triceps and shoulders. There are hardly any muscles that are not affected by the burpee.
If there is a rope, it is permissible to replace any of the exercises listed below with a jump rope for 60 seconds, or to supplement them with a workout.
After a metabolic workout, drink plenty of water to stay hydrated. It is also not recommended to eat within 2 hours after class.
Fitness ball exercises for beginners
Unprepared people are not advised to start intensive courses immediately. If you have exercised regularly before, but left a long break between classes, you should start with restoring and strengthening the muscle corset. A home weight loss workout program is ideal for this. 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 to 15 reps, the optimal level is 2 to 3 sets of 20 reps. It is better to do fewer reps than to do the wrong exercise several times.
Back exercises
Thoracic service, osteochondrosis prevention course
Lie down on the fitball with your stomach down and put your feet against the wall for more stability. Put your hands along your torso, palms facing up.
Technical:
- Lift your upper body while simultaneously turning your palms towards the floor and squeezing your shoulder blades. Do not arch your back.
- Go down slowly and come back to the PI.
Lumbar region
Sitting on the floor with the legs straight, hook the elastic on the legs, lean forward, creating a slight tension in the elastic.
Technical:
- Lean back 110 degrees, pull your arms towards your chest and squeeze your shoulder blades.
- Wait a second.
- Slowly return to the PI.
Kidney and abs
Kneel behind the fitball, rest your elbows on the ball. Lean forward so your stomach is on the ball.
Technical:
- At the elbows, slowly roll the ball forward two inches.
- Slowly return to the PI.
To increase the difficulty, the knees should be fully extended during the exercise so that the head, shoulders, hips and feet form a straight line.
Abdominal exercises
oblique abdominals
Close to the wall, sit on the fitball with your right hip, stretch your right leg forward and push your left leg back. Rest your feet against the wall for more stability and catch your hands behind your head.
Technical:
With your back straight, lower the body with the fitball and raise it to its original position. Run smoothly, repeat 15 times on each side.
Rectus and oblique abdominals
Lie down on the fitball, rest your lower back, and keep your feet pressed to the floor with confident emphasis. Put your hands on your temples.
Technical:
Lift the body, stretch with your right elbow towards the left knee. Descend to the starting position. Repeat alternately with the left and right hands.
Top press
Lying on the floor on your back with your legs straight, squeeze the fitball between your legs and lift them to a 45 degree angle. Hands are straight, towards the ball.
Technical:
Lift the shoulder blades off the floor and touch the ball with your fingertips. Slowly lower the body into the PI.
This set of exercises improves coordination and tones your muscles, preparing you for more difficult workouts.
Body shaping exercises
The hourglass body shape is considered the ideal figure of a woman, when the volume of the chest and hips is equal, while with a narrow waist. But not everyone has such forms. There are 4 other shapes: pear, apple, rectangle and inverted triangle. It is not enough for women of this type to lose weight, they aspire to an ideal shape. For this, shaping is carried out at home - slimming courses according to an individual program, taking into account the type of figure.
Getting in shape for a "pear" woman
Full and “heavy” hips, narrow waist and beautiful shoulders - this is what a “pear” or “triangle” shape looks like. A common problem for these women is the appearance of cellulite on the thighs. In this case, the Girls Home Slimming Workout Program has two goals: to tighten the muscles of the thighs, remove their volume, and build mass in the chest and shoulders.
Training principle:
- Lots of lunges and squats.
- Frontal swings.
- Lifting dumbbells.
- Aerobic exercise.
Focus on the quadriceps, glutes, shoulders and triceps. On the legs 12 repetitions of the exercise, on the arms - 8.
When correcting the "pear", do not swing the abductor muscle. Side swings and side steps are not for you!
| Week number | Number of squats | |||||
| 1 approach | 2 approach | 3 approach | 4 approach | 5 approach | Total number of 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 |
Exercises for the apple shape
Usually of medium height, with narrow hips and a wide waist. It is at the waist level that the "apple" woman quickly accumulates fatty deposits. The legs and arms are often slender and graceful.
Training direction:
- Cardio load (treadmill, stepper, walk, jump).
- Exercises to reduce height (rotating the hula-hoop, using a gymnastic disc, pumping the press).
- Power load on the legs (to visually align the lower body with the upper).
Avoid sideways turns and do not use an exercise bike or orbit.
Training rules: developing a diet
There are many home training systems. Interval training works well for weight loss, but there are other approaches.
Interval program sessions are effective, designed for three days of strength training per week with alternating exercises for different muscle groups. On days without weight training, aerobic training.
Example:
- Monday is a race.
- Tuesday - legs and abs.
- Wednesday - walk and jump rope.
- Thursday - back and arms.
- Friday - swimming.
- Saturday - chest and legs.
- Sunday is a day off.
This is only a general example, as the division system is selected individually for everyone.
How can you not lose the incentive to train at home?
Unfortunately, motivation to work out at home for weight loss tends to decrease because there are other activities at home.
The main advice to give in this situation is quite simple: Build a positive addictive activity. Then you will be pulled with "terrible force" for training.
Create a plan
It's important to plan your workouts at home the same way you plan at the gym. Schedule the same time regularly, write a plan and plan 3 weeks in advance. After you get over these three weeks, you will get into the diet and not even think about missing a workout.
Change exercises
Also add variety to your weight loss workout at home by varying and alternating exercises. Limited availability of additional equipment does not mean monotony - do different exercises with the same equipment. Use whatever tools you have at home - even a rolling pin or towel will work for many exercises.
Make weight loss a game!
You cannot ignore the competitive element, connect your family or friends to training and measure volumes at the same time. At first it motivates me to win on measures, and after a few weeks of regular classes - the long-awaited changes in the figure.
The goal of home weight loss workouts is to lose weight, get fit and improve health. To do this, listen to your body. Training should take place to the maximum, but not "for wear and tear". Take only achievable exercises, stick to the schedule. With each exercise, your heart, lungs, joints, muscles, tendons and bones get stronger. The fat melts and you lose weight, although it is not yet visually noticeable.