The best exercises for losing weight at home. Workouts for effective weight loss - exercises at home and in the gym

According to the results of a survey conducted among women from 20 to 45 years old, it turned out that 90% of them are not happy with their figure.

Daily stress, nervous tension, sedentary lifestyle, sedentary work, lack of physical activity lead to the fact that the body begins to accumulate extra pounds.

The result is excess weight, discomfort, chronic fatigue, self-doubt, and health problems. And the sooner measures are taken to get rid of excess fat, the sooner you can see the result.

Lack of time to visit the gym is not a reason to despair! Losing weight at home is considered no less effective. Training should be regular, at least 4 times a week, and weight loss exercises should be performed as consciously and efficiently as possible. At home, it is recommended to study in the morning. This will make it possible to “turn on” the muscles, making them work throughout the day, even during normal walking.

Home exercises for weight loss

A basic exercise that uses the muscles of the buttocks, back, legs and even the abdomen is the squat. Doing squats correctly is extremely important. The back should be straight. At the lowest point, your knees should be above your feet.

The load on a specific muscle group depends on the initial position of the feet. Wide-legged squats will help you lose weight in your thighs. inside. You can tone your buttocks by doing squats by placing your feet shoulder-width apart. Lunges will help pump up the front and back of the thigh and visually “round” the butt. The technique is simple: one leg is pulled back as far as possible, and while squatting, the entire load is transferred to the front leg. You need to strive to ensure that at the lowest point the thigh is parallel to the floor.

To avoid addiction, you should change the order of exercises and increase the number of approaches. For efficient combustion fat, the number of repetitions of each exercise should be at least 30. Mild muscle pain is normal after each workout. If this does not happen, you need to increase the load by adding weight.

Exercises for losing weight on legs

Hips are a problem area for most women. A light morning jog will help make your legs slim, guaranteeing intense fat burning. Saturating the body with oxygen can significantly speed up metabolism.

Exercises for losing weight on legs

The most productive exercise for losing weight is considered to be leg lifts while lying on your side, stomach or back. The load in this case is directed to the lateral, posterior, and anterior surface of the thigh. When you lift your legs while standing, the muscles of your buttocks also come into play. The exercises should be performed slowly, and the muscles should tense as you exhale.

Exercises for losing weight on your sides

You can reduce your waist size by using a hoop or hula hoop. This sports equipment helps increase blood circulation in the problem area, which will promote weight loss.

A simple, but most productive exercise for losing weight on the sides is bending forward, backward or to the sides. A similar exercise known from school curriculum- the mill is also very effective.

Shaping the waist from the sides

Exercises for losing belly fat

It is impossible to lose weight specifically in the abdominal area. It’s simply pointless to dedicate training to continuously pumping up your abs. Fat will still be lost evenly from all areas of the body, and excessive stress on the abs can lead to an increase in muscle volume in this area. Abdominal exercises should be performed at the end of your workout.

7 abdominal exercises

To achieve results, three basic exercises are enough:

lying on your back, lift your shoulder blades off the floor (without pinching your neck);

lying on your back, raise your legs straight to an angle of 90%;

“scissors” - lying on your back, alternately bringing your left elbow to your right knee and vice versa.

These exercises will make it possible to effectively pump up the upper, lower, and oblique abdominal muscles.

The use of physical exercise for weight loss and weight loss seems quite logical and justified. Overweight- this is fat. Fat is an accumulation of unspent energy in the body. The fat molecule is the most energy-intensive, so in this way the body accumulates excess energy coming from food. When we actively perform exercises to lose weight, the muscles that need energy, which is formed from fat molecules, work. The fat molecule is used, which means we are losing weight.

All these conclusions are almost correct. To be completely honest with ourselves, we must remember that the energy for movement in our body is not only found in fat molecules.

Energy in our body comes in three types.

1. Sugar (glucose) in the blood.

2. Glycogen in muscles and liver.

3. Fat molecules in fat cells.

Energy sources are written in the exact order in which the body uses them.

Carrying out daily activities uses sugar (glucose) in the blood. This is the fastest source of energy.

If the load increases during the day, for example, a long walk, an active walk, you went up to the 9th floor without an elevator, and so on, the body begins to use glycogen from the muscles and liver.

If active physical activity lasts more than 30 - 40 minutes, the body begins to use fat as a source of energy. For example, you play football, volleyball, basketball, work out intensely in the gym, or just take a long walk.

This fact must be remembered well; it is the main key to successful training for weight loss.

In order for weight loss exercises to be effective, remember the basic rules - by following them, you will achieve good results and correct your figure; breaking them will just waste your time.

1. Pay attention to your daily nutrition. Without appropriate adjustments, you will not be able to achieve tangible results.

2. It is necessary to perform 3 - 4 workouts per week.

3. The duration of one workout is at least 40 minutes.

4. When doing weight loss exercises, your breathing and heart rate should always be slightly increased. Of course, all this is within reasonable limits. There is no place for talking or wasting time.

5. Expect that you need to be in this mode for at least one month in order to summarize and get results.

6. The number of kilograms lost is strictly individual and depends on many factors, so it is difficult to program such a figure in advance.

7. If you work out in the gym, you need to do the usual exercises for all muscles, but just select the weight of the weight so that you can perform 18 - 20 repetitions. Do 5-6 sets of each exercise.

8. Make sure that the body does not become overtrained and that you do not feel chronic fatigue and muscle pain. This situation is possible when a person urgently needs to lose weight and begins to intensively perform weight loss exercises. When organizing the training process the most important task– is to find an individual “golden mean” between training loads and the body’s ability to recover. If the load during training is weak, it is very difficult to achieve results in losing weight. If the loads are very intense, then after some time the training will have to be stopped due to severe fatigue, both moral and physical.

9. For convenience, the exercises are divided into muscle groups that they mainly affect, but keep in mind that if you, for example, need to reduce your waist size, this does not mean that you only need to do exercises for the abdominal and lower back muscles. The best way to get your waist in order is to do a set of exercises for various groups muscles with a focus on exercises for the problem area.

If this does not scare you and you start doing exercises to lose weight, you will eventually get a slim figure and good health.

Exercises for weight loss and chest weight loss

1. Stand straight, feet shoulder-width apart, arms bent at elbows at chest level, palms connected with fingers. We move our shoulders down and back, pressing our palms against each other. Try to do your best. Then relax. Repeat 15 - 20 times.

2. Lie on your back, arms spread wide to the sides, shoulder blades touching the floor. We clench our hands into fists, raise them up and press on each other. Try to do your best. Return to starting position. Repeat 15 - 20 times.

3. We sit directly in front of the table, our palms are on the table, we press our palms down on the table with maximum force. Repeat 15 - 20 times.

4. We sit on a chair and rest our palms on the sides of the seat. Push into the chair, trying to lift your body. Repeat 15 - 20 times.

5. We stand straight at arm's length from the wall, resting our palms on it. We bend and straighten our arms (push-ups). Do not bend your legs and torso while performing the exercise. Repeat 15 - 20 times.

6. Lie on your stomach, arms extended in front of you. Place your palms on the floor one at a time while lifting your other arm. Perform 10 - 15 swings. Do not bend your elbows. Repeat 5 - 7 times for each hand.

7. Lie on your stomach. Palms rest on the floor at chest level, elbows raised, legs together. Raise your torso, leaning on straightened arms and arching your lower back. Return to starting position. Repeat 15 - 20 times.

8. Lie on your stomach, hands clasped behind you, chin touching the floor. Try to simultaneously lift one leg and torso off the floor, bending and moving your arms as far back as possible. Having taken the described position, fix it for 5 seconds. Return to starting position. Repeat 8 - 10 times for each leg.

9. Stand straight, arms above your head. Bend your knees and move into a half-squat position while simultaneously swinging your arms forward, down, and back. Repeat 15 - 20 times.

10. Stand straight, feet shoulder-width apart, arms hanging freely along the body. We lean forward, let our arms hang freely, then spread them to the sides, while simultaneously lifting our torso. Don't bend your knees. Perform 15 - 20 repetitions.

11. We stand, slightly leaning forward, with our hands as far behind our back as possible. Try to bend at the lower back. Repeat 15 - 20 times.

12. Lie on your stomach, chin touching the floor, arms extended forward. Gradually, bending, we raise our torso above the floor, while simultaneously moving our arms back through the sides. Fix this position, then move your arms forward through your sides, without lowering your chin and torso. Repeat up to 10 times - depending on how you feel.

13. We kneel in front of two chairs, resting our palms on their seats. I bend my arms, lower my chest as low as possible between the seats of the chairs (inhale). Return to starting position. Perform 15 - 20 times.

14. Press on the chair with straight arms. Gently do 10 push-ups. Try to keep your back and legs straight.

15. We try to squeeze the ball with straightened arms. While standing, raise your arms forward, holding a large ball in your palms. Squeeze it with straight hands, hold the tension for 2 - 3 seconds, relax. Repeat 8 - 10 times.

Thanks to these exercises for losing weight in the chest area, you can reduce the volume in this area of ​​​​the body.

Exercises for losing weight and losing weight around the waist

The appearance of your waist largely depends on the condition of your abdominal muscles, so by doing the exercises below, you can not only strengthen these muscles, but also make your waist thinner by losing extra pounds.

1. We sit on a bench. Group, pull your knees to your chest, clasp your knees with your hands. Fix the position. Slowly straighten your legs. Perform 3 - 4 sets of 15 - 20 repetitions.

2. We sit on the edge of a chair, holding it with our hands; in a more complex version, you can put your hands behind your head. Pull your torso back, but at the same time control that there is no pain in the lower back. Fix the position of the torso. Do not lift your feet off the floor. Repeat 20 - 25 times.

3. Lying on the floor. Raise your legs slightly bent. Perform 2-3 approaches until fatigued.

4. Stand with your feet apart. Raise your arms bent at the elbows. We make a three-fold springy tilt to the right (gradually increasing the amplitude) and return to the starting position. We make the same movement to the left. We do 10 - 12 repetitions in each direction.

5. Stand straight, feet shoulder-width apart, hands in front of the chest. We turn our torso to the right three times (looking behind our back), returning to the starting position. We make the same movement to the left. Repeat 20 - 25 times in each direction. We feel tension on the sides of the waist.

6. Lie on your back with your arms along your body. Raise your torso, straightening your chest, sit down without hunching, with your shoulders turned. You can increase the load by slightly twisting your torso in the last phase of the movement. We return to the starting position. Repeat 15 - 20 times. You can use different positions of the hands: behind the head, stretched along the body. Legs can be slightly bent.

7. Lie on your back, arms along your body. We simultaneously raise our head and slightly (about 30 centimeters) our legs. We imitate the movement of a rocking chair, rolling from your back to your legs and back, maintaining the position of your hip joints, touching your chest with your head, without tilting it back. Perform according to how you feel, feeling the tension in your abdominal muscles.

Thanks to these exercises for losing weight in the waist area, you can reduce the volume in this area of ​​​​the body.

Exercises for losing weight and losing weight in the hips

The exercises in this complex are designed to help women get rid of fat deposits on their thighs.

1. Stand straight, feet shoulder-width apart, arms to the sides or in front of you. Alternately, we put our right and left legs back on our toes and raise our arms up; in the final position, strain your thigh muscles and fix the position for a few seconds. Don't bend or bow out. Repeat 15 - 20 times for each leg.

2. Stand straight on one knee, leaning on the floor with straight arms. Move your straightened right leg back and up. Do the same with your left leg, try to fix the position with your leg raised. Repeat 10 - 15 times with each leg.

3. Stand straight, raise your arms up or to the sides, right foot behind you on your toes. Raise your right leg forward and upward in a swing, while simultaneously stretching your arms forward, trying to reach your toes with them. The same with the left leg. Repeat 10 - 15 times for each leg.

4. Stand straight in the doorway, leaning your hands on the door frame on both sides of you, rest the heel of your left foot on the threshold and try to press on it as hard as possible, maintaining muscle tension for several seconds. Perform with the other leg. Repeat 8 - 10 times for each leg.

5. Stand straight, arms slightly spread to the side or lowered down. Spread your toes, transfer the center of gravity to your heels, then rise onto your toes, transferring the center of gravity to them. At this time, the hands slowly rise. Repeat 10 - 15 times.

6. Stand straight. Raise your right leg forward with the help of your right hand. Then move it to the right as far back as possible. Do the same with the left leg. Repeat for each leg 10 - 15 times.

7. Lie on your stomach, hands palms down in front of your head. Raise your left leg back and up and left hand forward. Then, if possible, move your leg to the left. Return to starting position. The same with the right leg. Repeat 10 - 15 times for each leg.

8. Lie on your left side, your head on your left arm bent at the elbow, your right arm resting in front of you, you can lift your head and shoulder girdle off the floor, securely fixing the positions with your hands. Raise your straightened right leg up and then lower it and move it back. Same with the other leg. Perform the exercise slowly 10 - 15 times for each leg.

9. Sit on your heels, spine straight, hands folded at the back of your head or lowered freely. Now turn your buttocks to the right and shift your body weight to one side, return to the starting position and make the same movement to the left. Repeat 15 times in each direction.

10. Lie on the floor, turn on your right side, bend your right leg slightly at the knee, extend your left leg, right hand bend at the elbow and place it under your cheek. Strongly tensing your abdominal muscles, move your outstretched left leg in semicircles forward and backward. Relax your stomach. Tighten your muscles again and repeat the exercise on your left side. Do the exercise 3 times on each side, counting to 30 each time.

11. Stand straight, feet shoulder-width apart, arms extended in front of you at shoulder level. Keeping your back straight (your spine and pelvis should be in one line), bend your knees and squat as low as possible without lifting your heels from the floor. Return to the starting position. When performing the exercise, take your time and do not lift your heels off the floor. Repeat 20 times.

Thanks to these exercises for losing weight in the hips, you can reduce the volume in this area of ​​​​the body.

Exercises for weight loss and weight loss in the buttocks

To maintain beautiful shape Buttocks benefit from cycling, swimming and climbing stairs.

In any situation, you can discreetly perform the following exercise that is beneficial for the buttocks: squeeze and release the gluteal muscles (up to 100 times).

1. Stand straight, knees slightly bent, toes turned inward, hands holding the back of the chair. Inhale, simultaneously tighten your gluteal muscles, drawing in your stomach, and slowly extend your left leg back. Turn the toe of your left foot outward and, continuing to tighten your gluteal muscles, remain in this position, counting to yourself to 10. Exhale, relax and slowly return to the starting position, then repeat the exercise, raising your right leg. Do 15 repetitions for each leg.

2. Lie face down on the floor, extend your arms in front of you, clasp your palms, lift your chin slightly above the floor. As you inhale, move your arms back and touch your buttocks with your palms clenched into fists. The muscles from the back of your head to your heels should be tense. Exhaling, return to the starting position. Relax and start over. Repeat 15 - 20 times. This exercise will not only strengthen the buttocks and improve their shape, but also strengthen the neck muscles and give more beautiful contours to the back and shoulders.

3. Stand straight, feet together, hands along your hips. Take a deep breath (when performing this exercise, a deep breath should be followed by a slow exhalation). Now start running in place. The arms are bent at the elbows and move as during normal running. As you run, hit your buttocks with your heels quite firmly. Do the exercise and count to yourself to 50.

4. Sit on the floor, spread your legs slightly to the sides, clasp your palms at the back of your head. Keeping your back straight, start walking: using your buttocks, move forward first your left leg, then your right leg. Having moved forward a little, go back, then forward again, and so on. While doing the exercise, count to yourself to 60.

5. Lie on your stomach, legs together, clench your palms into fists and place them under your chin. Without bending, slowly raise your left leg as high as possible and remain in this position, counting to yourself to 5. Then slowly lower your leg. The same with the right leg. In a more complex version, you can stretch your arm forward. Repeat the exercise 20 times, alternating legs.

Thanks to these exercises for losing weight in the buttocks, you can reduce the volume in this area of ​​​​the body.

Choose 5 - 6 exercises for each part of the body. Perform each exercise for 5-6 approaches with short breaks between them. Keep your workout pace high.

Additional articles with useful information

Speed ​​up weight loss with breathing

Some people lose weight quite easily and quickly, but for others it is a difficult task. The second category of people can include special ones in their arsenal to improve their figure breathing exercises, thereby activating metabolism and helping the body lose weight.

Recommended Workout Plan for Postpartum Weight Loss

After the birth of a child, many women gain weight and the joy of the birth of the baby is overshadowed by a sharp deterioration in appearance. Losing weight after childbirth must follow certain rules, taking into account the specific state of the female body.

04.11.2014

The set of exercises for weight loss contains 20 different exercises aimed at working the main muscle groups. The exercises presented in this complex are perfect for doing independently at home. You do not need any special physical training; you can easily repeat these exercises.

This complex is designed for active loads and you will have to sweat a lot while performing this gymnastics. But you won’t have to wait long for the results. These exercises are best performed every other day. This way your muscles will have time to recover and rest. And doing gymnastics will definitely improve your mood.

Here are a few rules for doing exercises to lose weight:

• You should eat food at least an hour before the start of class;
• you should not eat high-calorie (fatty) foods;
• During class, be sure to drink clean, still water (no more than 1-2 sips at a time);
• During training, try to breathe correctly, deeply (inhale through your nose and exhale through your mouth);
• After finishing the class, try not to drink for 30-40 minutes and not eat for 3 hours. (Everything you eat immediately after training will go towards accumulating muscle mass. Therefore, if you want to lose weight, rather than not participate in a bodybuilding or sumo wrestler competition, it is better to abstain from food).
• each exercise must be completed up to 50 times. This is very difficult for a beginner, so you shouldn’t overdo it right away. Increase the load gradually. Remember that muscle pain from oversaturation with lactic acid will not give you the most pleasant sensation, and the resulting microtraumas to muscle tissue will not allow you to fully perform a set of exercises next time. Therefore, everything is good in moderation.
• if you have limited quantity time, the complex can be divided into several stages;
• in order to always keep yourself in shape, get 20 good habits for weight loss.

1. Squats

This exercise works the muscles of the buttocks, back and abs, as well as the back of the thigh. Squat so that your thighs are parallel to the floor and return to the starting position.

The exercise tightens the back muscles, biceps and triceps well. When doing this, your hands should be close to each other. The wrists should be in line with the shoulders. When doing push-ups, press your elbows as close to your body as possible.

The exercise tightens the muscles of the back and buttocks. When doing this, try to push your pelvis up as high as possible.

The exercise works the front of the thigh and gluteal muscle. Make alternate lunges on your right and then on your left leg. In this case, the thigh of the leg that lunges should be parallel to the floor when lunging.

The exercise targets all the muscles of your core. Place your forearms parallel to one another and lift your body so that your feet are on your toes. Stay in this position for 90 seconds (you can gradually increase the time to 90 seconds).

This exercise tightens the muscles of the back thigh and buttocks, and also serves as an excellent stretch.

From the name it is clear that the exercise is mainly aimed at the back of the shoulder (triceps). This exercise can be performed with your hands resting on any stable object: a sofa, a step, a bench in the gym, etc. If you find it difficult to perform the exercise, place your hands a little wider or do the exercise with less amplitude.

This exercise is good for the back muscles. From the “on all fours” pose you will come out into straight line lifting the opposite arm and leg. You need to stand in this position for 90 seconds.

This exercise works all the abdominal muscles. Raise the opposite leg and elbow alternately.

10. Balancing on the floor

This exercise is good for the lower abdominal and back muscles. Raise your legs as close to the floor as possible without touching it. If you find it very difficult, bend your knees. Stay in this position for 90 seconds.

Lateral lunges target the anterior thigh muscles and buttocks. The exercise also eliminates the so-called “ears”.

Exercise for all muscle groups.

The exercise is beneficial for all muscles of the thighs and buttocks.

14. Pull-up

Pull-ups are designed for the latissimus and other types of back muscles. If you don’t have a horizontal bar or wall bars, you can replace this exercise with another. Lie on the floor, face to the floor. Extend your arms and legs to their full length. Raise your legs and arms and hold them in this position for 90 seconds.

This exercise allows you to relax and stretch the entire spinal column. The exercise is also aimed at actively burning calories.

This exercise works on inner surface hips. It is necessary to squat without lifting your heels off the floor with your knees apart.

The exercise combines stress on the muscles of the arms, legs and back. When pulling up your knee, try to keep your torso in one line.

Helps unload the lower muscle groups and stretch the front of the thigh. When performing an exercise, calories are actively burned.

Strengthens the abdominal muscles and improves coordination of movements. Like all jumps, the exercise increases blood circulation and helps burn calories.

This exercise stimulates and works the muscles of the legs and buttocks. Since the exercise is performed at a fairly high pace, it promotes active fat burning and the removal of toxins from the body through sweat.

It's no secret that for effective weight loss you should also eat right and drink enough fluids.

There is still ongoing debate about what is more effective: cardio or strength training. Study Effects of aerobic and/or resistance training on body mass and fat mass in overweight or obese adults Leslie H. Willis and his colleagues from Duke University showed that it is better to combine exercises.

Participants who did only cardio exercise lost more fat. But people who combined cardio with strength training not only lost weight, but also increased muscle mass.

The benefits of combined training are confirmed by research The effect of 12 weeks of aerobic, resistance or combination exercise training on cardiovascular risk factors in the overweight and obese in a randomized trial Suleen Ho from Curtin University in Australia. 12 weeks of combination training helped subjects reduce weight and body fat more effectively than cardio or strength exercises separately.

It turns out that for maximum effect you need to do both cardio and strength training.

The former are more energy-consuming, but the latter will pump up muscles and, due to oxygen debt, will help burn calories not only during training, but also after it.

Lifehacker has found the most energy-intensive exercises for a combined workout. First, let's look at the options that require equipment: barbell, kettlebells, ropes, medicine ball, and then we'll move on to fat-burning exercises with your own weight.

Exercises with equipment

1. Thrusters

This exercise was clearly invented in the underworld. First, you front squat, and then, without stopping, do a push press. You can't move slowly: you'll lose speed and momentum, and you'll need an extra squat to push the barbell up. Therefore, thrusters are performed very intensively and expend a lot of energy.

Thrusters work well on the hips and buttocks, shoulders and back. The abdominal muscles are also involved in the work.

Choose a weight that allows you to perform 10 thrusters without stopping, or better yet, include them in interval training, and you will wish you were born.

2. Double wave rope

Study Metabolic Cost of Rope Training Charles J. Fountaine of the University of Minnesota at Duluth showed that a 10-minute workout with two ropes can burn 111.5 kcal - about twice as much as running. Participants in the experiment performed a vertical wave with both hands for 15 seconds and then rested for 45 seconds. And so 10 times.

During this exercise, the latissimus dorsi and anterior deltoids are well loaded, while the rear deltoids and trapezius act as synergists. Thus, the exercise not only helps burn calories, but also works the entire upper body well. The quadriceps and glutes are also involved, while the abs and back extensors stabilize the core.

This video shows rope exercises, including the double wave.

Try repeating Fountain's experiment and doing 10 sets of 15 seconds. If it’s hard, reduce the operating time to 10 seconds. You can also create an interval workout from the different rope exercises shown in the video.

3. Throwing a medicine ball at a wall

Throwing a ball against a wall is similar to thrusters. First you go into a squat, then you straighten up, but instead of doing a push press, you throw the ball at the wall. This exercise works the quadriceps and buttocks, shoulders, back, trapezius, and core muscles.

Throwing the ball needs to be done with high intensity, and the load can be scaled by increasing the weight of the ball and adjusting the height to which you throw it.

Do 2-3 sets of 20-25 reps or include throws in your interval training. For example, throw a ball for 30 seconds and do burpees for the rest of the minute, and so on until you count 100 throws.

4. Kettlebell Snatch

In January 2010, the American Council on physical exercise ACE published the results of the study Exclusive ACE research examines the fitness benefits of kettlebells, showing how many calories you can burn with the kettlebell snatch.

Subjects performed six jerks in 15 seconds and then rested for 15 seconds. And so on for 20 minutes. Participants burned 13.6 kcal per minute aerobically, and 6.6 kcal anaerobically. It turns out 20.2 kcal per minute and 404 kcal in 20 minutes!

In addition to increasing calorie burning, the kettlebell snatch is good for toning your back and legs, strengthening your wrists and strengthening your grip. The exercise develops endurance and speed, and trains coordination of movements.

To burn more calories, choose five and complete three circuits of 15 reps of each, with 30-second breaks between each exercise.

Bodyweight exercises

1. Jumping rope

When jumping rope, the muscles of the legs, triceps and pectoral muscles. Exercise can burn between 700 and 1,000 kcal per hour depending on the intensity. 20 minutes of jumping rope are equal in energy consumption to 45 minutes of quiet running.

Unlike running, jumping puts less stress on your knees because you land on both feet. This is an additional plus for overweight people.

You can start your workout with a jump rope: jumping will help warm up your body well for the following exercises. Then set a timer and jump for 45 seconds at a medium pace, and then 15 seconds at a fast pace. Rest for a minute and repeat nine more times.

If you want to burn even more calories, learn to double jump. Here good scheme for training:

• two single jumps, one double - repeat 10 times;
• two singles, two doubles - 10 times;
• two singles, three doubles - 10 times and so on.

If you already know how to do doubles, try Annie's famous benchmark. First, do 50 double jumps and body lifts (from a lying position), then 40, 30, 20 and 10. And all this for a while and without rest breaks.

You can also diversify your workouts by adding other jump rope exercises. 50 options for different levels preparation you will find in .

2. Burpee

High-intensity burpee workouts burn between 8 and 14 kcal per minute. That is, by doing burpees, you can burn 280 kcal in 20 minutes. You can also complicate the exercise by adding box jumps, bar jumps, pull-ups, etc.

You can see the burpee technique in. Here are some options for training:

• Burpee descending ladder for beginners. Perform 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 burpees, resting a minute between sets.
• 100 burpees. Complete 100 burpees, resting as needed.
• Two minutes of burpees (advanced). Set a timer and do as many burpees as possible in two minutes. Make sure that your technique does not suffer: touch the floor with your chest and hips, and lift off the ground at the top point.

3. Exercise “Climber”

Take a lying position and bend your knees one by one, as if trying to reach your chest with them. “Climber” is performed quickly, but at the same time the pelvis and back are rigidly fixed.

The exercise pumps up the abs and hip flexor muscles well, and due to the intensity, calorie consumption increases. Depending on your weight, you can spend from 8 to 12 kcal per minute.

Of course, you won't be able to do Climber for 10-20 minutes straight. Instead, combine it with other interval training exercises. For example, 20 “Climber” jumps, 10 push-ups (can be done from your knees), 20 “Jumping Jack” jumps, 15 air squats. Perform 3–5 circles, resting 30 seconds between circles.

You can also do “Climber” according to the Tabata protocol: 20 seconds of active execution, 10 seconds of rest. The number of laps depends on how you feel.

4. Jump Squats

It’s hard to call squats without a barbell and dumbbells effective exercises. Another thing is jump squats. In this exercise, you go into a squat and come up with a jump. Due to this, the exercise becomes much more intense, and you burn more calories.

Perform three sets of 20–30 reps. And yes, you won't have to jump for very long before you really work your leg muscles.

How to do exercises without equipment

For bodyweight exercise to help you lose weight, it must be intense and long-lasting. Simply put, if you do 20 squats and then rest for five minutes, you'll certainly strengthen your muscles, but you won't burn many calories.

Therefore, perform exercises with high intensity, or even better, include them in interval training with a certain amount of rest between sets - from 10 seconds to one minute. This will keep your heart rate high throughout your workout and burn more calories.

Also, remember that no workout will help you lose weight unless you review your diet. Combine exercise with diet and you will see the first results very soon.

The body needs a moderate amount of fat reserves. Health deteriorates when too much fat accumulates. You have to follow various diets and perform special sets of exercises to lose weight. If you direct your efforts and help the body, work with it at the same time, you can naturally maintain a slim body and excellent health.

Why does the body need fat?

Fat reserves help to obtain the necessary vitamins A, D, E, K. Fat deposits concentrate energy reserves. The fat layer protects internal organs from mechanical damage, shock, injury.

Many people, in order to lose weight and burn excess fat, limit their diet and follow popular diets. Shortage nutrients reduces weight and at the same time causes weakness and loss of strength.

To get rid of excess fat reserves, achieve slim body, it is worth adjusting your diet and at the same time giving your body sufficient movement by regularly performing a set of exercises to lose weight. Under these conditions, fat begins to break down.

If you are overweight, you should make sure your thyroid gland is healthy. If its function is insufficient, it is difficult or impossible to remove subcutaneous fat.

Proper nutrition for weight loss

When food is completely digested and absorbed, the speed of metabolic processes increases and energy consumption increases. As a result, you manage to lose weight.

When consuming poorly combined foods, metabolic reactions are insufficient. Undigested substances accumulate in fat cells and cause rotting and fermentation in the intestines.

Some people use a diuretic or laxative to lose weight. If used incorrectly, these drugs disrupt natural digestion, causing body weight to increase.

To restore strength and avoid chronic fatigue, after a grueling workout, the body requires. They are rich in dairy products, legumes, oranges, pineapples, bananas, grapes, pears, dried apricots, and raspberries.

How to do exercises correctly to lose weight

During regular training, body weight decreases because sports load creates a shortage. Fat reserves and carbohydrates are consumed at the same time.

When training at low intensity, more fat is burned in one session than carbohydrates. But the rate of calorie consumption is low, approximately 4-5 kcal per minute.

Therefore, if your level of physical fitness allows, you should perform the exercises more intensely in order to lose weight faster due to the higher calorie consumption, about 10-12 kcal per minute.

Even though high-intensity exercise burns less fat than carbohydrate as a percentage, the total amount of fat burned is higher than low-intensity weight-loss exercise.

To reduce weight by 1 kg, you need to burn about 8000 kcal.

When compiling a set of exercises for weight loss, it is necessary to take into account the amount of excess fat and the level of physical fitness.

Beginners and overweight people should start training at low intensity. To achieve results similar to shorter intense training, sports movements will have to be performed 2-3 times longer.

A set of exercises for losing weight should begin with a warm-up and end with a cool-down.

When warming up, it is necessary to perform movements at a slow pace, with minimal load, in order to properly warm up the muscles, prepare the joints for stress, lower blood pressure and increase blood flow.

After training, a cool-down is necessary: ​​gradually reduce the pace, normalize the heartbeat. It is useful to bend over and swing your arms, which restore blood distribution in the body, especially after putting stress on your legs. Stagnation of blood in the lower extremities is especially dangerous in the case of varicose veins or thrombophlebitis.

What muscles to load to lose weight faster?

When creating an individual set of exercises for weight loss, you should first of all load your legs. These sports movements require the consumption of maximum calories.

In terms of the effectiveness of burning fat reserves, they are inferior to exercises for the back, shoulders, and arms.

The last thing you should do is load the abdominal muscles, since contracting them burns the least amount of calories.

Aerobic exercise for weight loss

To lose fat, aerobic exercises are useful: running, cycling. During active movements, enzymes are produced - protein molecules that accelerate reactions in the body, and therefore help to lose weight.

Aerobic exercise stimulates the activity of mitochondria, the powerhouses of cells. Mitochondria oxidize organic matter and use the released energy to synthesize ATP molecules, energy carriers within the cell.

If strength exercises with weights burn fat only after the release of the corresponding hormones 30-40 minutes after completion of the workout, then aerobic exercises allow you to lose weight during exercise.

First, the body uses up carbohydrate reserves from the blood and liver. After half an hour they end, subcutaneous and internal fat begins to be consumed.

To achieve results as quickly as possible, a certain degree of training is required. To monitor your progress without overdoing it, you need to measure your heart rate (HR), or “pulse.”

During exercise, fat is burned most efficiently if your heart rate is in the range of 65%..85% of the maximum frequency for your age.

The maximum frequency is determined by a simple formula: 200 minus age.

Thus, at the age of 35, the maximum frequency will be 200 – 35 = 165 beats per minute. During training, the heart should contract at a rate of 107 (165*0.65=107) to 140 (165*0.85=140) beats per minute.

One lesson should last approximately one hour. It is optimal to exercise 3-4 times a week.

The simplest exercise that gives the body aerobic exercise is jogging. Aerobic sports movements performed at a tempo to rhythmic music are no less effective.

A similar result can be achieved with the help of home exercise machines - cycling, running, rowing.

The benefits of walking and running

Obese or suffering overweight body should perform a simple exercise for losing weight - walking at a moderate pace so that the heart beats at the optimal frequency for your age.

You should start with a 20 minute walk. By walking three times a week, in a month or two you will be able to achieve some progress.

Then you can increase the duration of each walk to 45-50 minutes, increase their number.

If your fitness level is high enough and walking cannot achieve the recommended heart rate, you should start jogging.

As your training level increases, you need to increase the distance by 10%.

To avoid injuring your joints, you should do this exercise for weight loss in the park and run on the ground, not on the asphalt.

Using a bicycle or rowing machine

The undoubted advantage of home exercise equipment is the presence of sensors that allow you to monitor your heart rate during exercise.

By regularly exercising on a bicycle or rowing machine, you can get maximum health benefits and lose weight. It is important not to forget to increase the load on the muscles as your athletic capabilities increase.

Unlike a cycling machine, which puts stress primarily on the legs, a rowing machine forces the back, arms, abdominals, and, to a lesser extent, legs to work.

The use of two exercise machines in combination has a greater fat burning effect. Therefore for more intensive weight loss it is worth alternating exercises on a bicycle and rowing machines.

Exercises for losing belly fat

Even if the amount of body fat is small, the abdomen may protrude and sag due to weak muscles abdominals.

When performing exercises, you should maintain balance. The load should be sufficient for the muscles to become stronger. Light exercises, even repeated many times, will not bring results.

To develop the rectus abdominal muscles and lose weight, it is useful to perform the following set of exercises:

1. Sitting on a chair and securing your feet, bend back, trying to touch the floor with your outstretched arms.
2. Sit on a gymnastics mat with your arms supporting your torso from behind. Raise your closed legs as high as possible.
3. The starting position is the same. Raise each leg individually.
4. Lying on the mat, clasp your palms under the back of your head. Bend your legs, touch your chest with your knees, stretch your legs vertically up, return to the starting position.
5. Lie down with your arms along your body. Raise and lower straightened legs to a vertical position.
6. Lying down, raise and lower each straightened leg individually to the vertical, simulating “scissors.”
7. Lie down, raise your straightened legs to a distance of 30 cm from the floor. Perform “scissors” in a horizontal plane.
8. Having secured your feet, raise your torso to a vertical position. The hands are clasped at the back of the head.

During classes, it is useful to perform 3-4 exercises from this complex. To lose weight, up to 15 repetitions are enough.

Exercises for slimming legs - thighs and calves

To reduce fat deposits on the legs, it is useful to squat slowly and return to the starting position. The hands are clasped at the back of the head or at the waist, the back is straight, the legs are shoulder-width apart.

To increase the load, hold your hand behind the doorway and squat on one leg, keeping the other parallel to the floor.

To develop leg muscles, move in a goose step, with your palms on your belt or on the back of your head.

The muscles of the legs and thighs are strengthened by alternate swings of the straightened leg up and to the side from a position on all fours.

To develop the calf muscles, shift your body weight from heel to toe, holding on to a wall or doorway to maintain balance. First, perform the exercise while standing on both feet. As training increases, use one foot.

Exercises for losing weight buttocks

To tighten the gluteal muscles, it is useful to include training complex the following exercises:

1. In a standing position, feet shoulder-width apart, palms on your waist, perform circular movements with your hips.
2. While standing, raise your leg bent at the knee as high as possible, move it to the side, and return to the starting position. Repeat for the other leg.
3. Get on your knees, hips and back in line. Sit down and touch the floor to the left of your feet with your buttocks, return to the starting position, touch the floor to the right of your feet.
4. Sit on the floor, legs extended in front, torso in vertical position. Move forward on your buttocks.
5. Lying on your back, bend your legs, arms along your body. Lift your pelvis off the floor, leaning on your feet and shoulders.

Perform each exercise up to 15 times.

Modified: 12/15/2018