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Exercises for weight loss: the best programs at home

a set of exercises for weight loss

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

When creating an individual training plan, factors such as the level of sports training, 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.This helps to activate the metabolism and increase the rate of fat burning.

The lesson should begin by preparing the heart, muscles, ligaments and joints for the load.To do this, it is recommended to warm up: jumping rope for a few minutes, performing a series of body bends for stretching, swinging the limbs and twisting the trunk.Preparation for training takes about 15 minutes.

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

Lunges

Enables strong pumping of femoral biceps and quadriceps muscles.The buttocks, lumbar muscles and abs are also subject to stress.

Performance order:

  1. Take the starting position: put your feet shoulder-width apart, lower your hands to your body, straighten your posture and tuck your stomach in.
  2. Take one step forward with your left leg as you lower your body down.
  3. Return to the starting position and perform a step squat 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 vigorous exercise that consumes energy should be performed with weights: dumbbells, kettlebells, bars.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 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 repetitions.

The recovery break between sets is 55-70 seconds.The number of accesses is four.

Push-ups

how to do push-ups to lose weight

Push-ups allow efficient pumping of chest muscles and shoulder triceps.

The order of proper push-up technique:

  1. Get down on the floor with your stomach down, place your palms at chest level, put your shins on your toes and lift your pelvis up until your whole body is completely aligned in one plane.
  2. As you inhale, lower your chest down.
  3. As you exhale, push yourself up.
  4. Do about 25 repetitions.

Rest for about 45-65 seconds and do 4 more sets.

Dumbbell Rowing

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, place your right knee on it.
  3. Straighten your spine and tighten your stomach.
  4. Place a 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 projectile down.
  7. Repeat the movement 12-13 times, then pause for a minute to rest and perform the exercise three more times.

Ball board

To perform a static exercise for training the abdominal muscles, you will need one fitball and one 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 shins on the fitball.
  3. Raise your pelvis until your body is completely aligned in 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 excess weight.It enables the creation of 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 bar over your shoulders, grasping it firmly with your hands.
  2. Spread your legs wide and turn your toes outwards.
  3. Tighten your abdominal muscles.
  4. As you draw air into your lungs, slowly lower yourself into a "squat" position.
  5. As you exhale, rise to a standing position.
  6. Perform about 12 repetitions, then take a one-minute rest interval and perform the exercise three more times.

Dumbbell chest press

The exercise is used to pump up 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 at chest level (starting position).
  4. As you make your entrance, drop the projectile down to the area just above your chest (elbows diverging to the side).
  5. As you exhale, press the dumbbells up.
  6. Do about 12-14 repetitions.
  7. Take a minute break to recover and do 3 more sets.

Dumbbell single leg deadlift

The exercise is more suitable 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 completely straight.
  2. While inhaling, lean your body slightly forward while simultaneously extending your left leg back (a right angle should be created between the supporting leg and the back leg).
  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 an emphasis on the left leg.

The number of accesses is four.During the lunge, 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 up the latissimus dorsi and biceps muscles.

Deployment order:

  1. Grasp the bar shoulder-width apart.
  2. Take your feet off the bench (chair).
  3. Bring your legs 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 to the horizontal bar

The exercise develops the lower and middle part of the abdominal muscles.

Technique:

  1. Grab the bar at shoulder level.
  2. Bend your knees slightly.
  3. As you exhale, lift your shins 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 do three more sets.

Fat burning cardio

Effective fitness for burning belly, leg, butt, arm and back fat should include a lot of cardio.Aerobic exercises for weight loss help you to speed up your metabolism quickly and achieve full body leanness.

At home, it is effective to use:

  • Dance aerobics.You can perform rhythmic gymnastics with music both with your own weight and with various sports props: step platform, 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 the system in which the exercise is performed cyclically: 2-3 minutes - jumping, 45-75 seconds - rest break.It is recommended to perform at least seven approaches during one 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.Pools with cold water should be avoided, because long-term and systematic exposure to low temperatures can cause thickening of the subcutaneous fatty tissue.
  • Long walks.It is an effective tool for daily calorie burning.The effectiveness of this type of cardio training depends more on duration than intensity.Therefore, one walk should last at least 120 minutes.

To get the maximum benefit from aerobic exercises, it is recommended to do them in warm clothes (this will create a thermogenic effect) on an empty stomach.

Training programs

It is recommended to separate strength training and cardio training, 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 provide maximum fat burning effect.The duration of the training should be determined according to the general state of health and the level of functional capacity of each person.The average value for aerobic exercises (except for walking) is 25-40 minutes, for strength training - 45-50 minutes.

When creating a training program for weight loss, the main consideration should be the athletic condition of a 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 will be a system 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: lunges, push-ups, pull-ups on the horizontal bar, leg pulls on the horizontal bar
  2. Tuesday: swimming.
  3. Wednesday: barbell squats, dumbbell press, dumbbell row, plank with a ball.
  4. Thursday: closed.
  5. Friday: deadlifts, push-ups, pull-ups, leg curls.
  6. Saturday: dance aerobics, jumping rope.
  7. Sunday: long walks.

The initial level should last about 2-3 weeks.

Intermediate level

The training program in this phase aims to burn fat and create a nice 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 allows not only to get rid of fat, but also to build muscle in underdeveloped parts of the body.

Class schedule:

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

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

The average level is calculated for a month.On days off from strength training, a set of cardio exercises should be performed.

Heavy program for intense fat burning

For advanced exercisers (those with a long history of training), as well as for women who want to reduce the percentage of subcutaneous fat and do not have excess weight, a two-week split is most suitable.Its essence lies in the fact that only one muscle group is pumped in one training session.

Example plan:

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

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

Common mistakes

For girls who are just starting to lose weight, 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 bring 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 organism.Many girls try to drink less water in order to lose weight quickly, mistakenly believing that in this case the fat will begin to oxidize.In fact, with a lack of fluid, metabolic processes (including lipid metabolism) in the body will slow down.That is why it is necessary to drink enough water during the day: its daily volume should be at least 1500 ml.

A routine of work and rest is very beneficial in losing weight: it has been found that if you train and sleep at the same time every day, your body will begin to lose excess weight 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, planking on a ball) and light cardio (hiking, calm swimming) can help.

All types of exercise should be avoided during infectious diseases.

In order to remove all types of contraindications and protect you from health problems as much as possible, it is recommended to undergo a complete, comprehensive examination and consultation with a sports doctor before class.