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Exercise for weight loss: the best programs at home

set of exercises for weight loss

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

When developing an individual training plan, factors such as athletic 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: it tones the muscles, increases calorie consumption and stimulates the endocrine system.This helps activate the metabolism and increase the rate of fat burning.

The lesson should begin by preparing the heart, muscles, ligaments and joints for the stress.To do this, it is recommended to do a warm-up: jump rope for a few minutes, perform a series of body stretching bends, swing the limbs and twist the trunk.Preparation for training takes about 15 minutes.

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

Lunges

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

Order of execution:

  1. Take the starting position: put your feet shoulder-width apart, lower your arms along your body, correct your position and pull in your stomach.
  2. Take one step forward with your left foot while lowering your body.
  3. Return to the starting position and do a squat step with your right leg.

In each of the four sets, you should perform 13-16 repetitions with a minute of rest between sets.

Deadlift

Dynamic, energy-intensive exercise should be performed with weights: dumbbells, kettlebells, barbells.At home, you can use improvised methods: bags or large bottles of water.

Technology:

  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 your lunge and lean 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.

Recovery pause between sets is 55-70 seconds.The number of approaches is four.

Push-ups

how to do push ups to lose weight

Push-ups make it possible to effectively pump the pectoral muscles and triceps of the shoulder.

Sequence of proper push-up technique:

  1. Lower yourself to the floor with your stomach down, place your palms at chest height, place 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 up.
  4. Perform about 25 repetitions.

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

Dumbbell rows

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

The correct way to pull a dumbbell is:

  1. Take the shooting card 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 stomach.
  4. Place the dumbbell at arm's length, at chest level.
  5. As you inhale, pull the weight up and bring your elbow as far back as possible.
  6. As you inhale, lower the shot down.
  7. Repeat the movement 12-13 times, then hold for a minute to rest and perform the exercise three more times.

Ball plank

To perform a static exercise to train the abdominal muscles, you need one fat ball and one hemisphere.

Algorithm:

  1. Place sports equipment on the floor approximately 100 cm apart (depending on the person's height).
  2. Place your palms on your hemispheres and throw your shins onto the fat ball.
  3. Lift your pelvis up until your body is completely aligned in the horizontal plane.
  4. Hold this position for 30-45 seconds.
  5. Stand up, rest for about 40 seconds, and do three more similar sets.

Outdoor grill

One of the most powerful weapons in the fight against extra pounds.Makes it possible to create a strong functional load for the whole body, which significantly increases the rate of fat burning.

Barbell for weight loss

Technology:

  1. Equip the bar with dumbbells and throw the bar over your shoulders, gripping it tightly with your hands.
  2. Spread your feet wide and turn your toes out.
  3. Tighten your abdominal muscles.
  4. While drawing air into your lungs, gently lower yourself into a "spine" position.
  5. As you exhale, rise to a standing position.
  6. Perform approximately 12 repetitions, then take a minute's rest and perform the exercise three more times.

Dumbbell chest press

The exercise is used to pump up the pectoral muscles, triceps and anterior colon.

Sequence of operations:

  1. Grab two dumbbells in your hands and lower your back onto the bench.
  2. Bend your knees 90 degrees, place your feet on the floor.
  3. Raise your arms to chest level (starting position).
  4. When entering, lower the shot to the area just above the chest (elbows move to the sides).
  5. As you exhale, push the dumbbells up.
  6. Perform about 12-14 repetitions.
  7. Take a short break to recover and do 3 more sets.

One-legged deadlift with dumbbells

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

Technology:

  1. Hold two dumbbells in your hands and lower the dumbbells until your arms are completely straight.
  2. As you inhale, gently lean your body forward while extending your left leg back (a right angle should be formed between the supporting and trailing legs).
  3. As you exhale, return to a standing position.
  4. Perform 12 repetitions, then rest for 50-70 seconds and do a similar sequence focusing on the left leg.

The number of approaches is four.During a jump, 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.

Order of execution:

  1. Grab the bar at shoulder width.
  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.
  6. Do as many pull-ups as possible, then rest for about 75 seconds and do three more sets.

Pull your feet to the horizontal bar

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

Technology:

  1. Grab the bar at shoulder height.
  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

An effective workout to burn fat on your stomach, legs, butt, arms and back should include a lot of cardio.Aerobic exercises for weight loss will help you quickly speed up your metabolism and achieve flexibility throughout the body.

At home it is effective to use:

  • Dance aerobics.Rhythmic gymnastics to music can be done both with your own weight and with various sports equipment: ladders, dumbbells, gymnastic balls, sticks and bands.Dance aerobics also allows you to do morning exercises.The length of one lesson should be 25-40 minutes.
  • Jump rope.The most effective is a system where the exercise is performed cyclically: 2-3 minutes - jumps, 45-75 seconds - rest breaks.It is recommended to perform at least seven techniques in one lesson.
  • Swimming.It is advisable to visit the pool twice a week for 40 minutes a day.Swimming is most effective using high-intensity techniques: breaststroke, crawling.Swimming pools with cold water should be avoided, as prolonged and systematic exposure to low temperatures can cause thickening of subcutaneous fat.
  • Long walks.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 take at least 120 minutes.

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

Training programs

It is advisable to separate strength and cardio training, perform them at different times of the day: first in the morning, 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 depend on the general state of health and the level of functional training of each individual.The average value for aerobic training (except for walking) is 25-40 minutes, for strength training - 45-50 minutes.

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

Entry level

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

A sample lesson plan looks like this:

  1. Monday: Jumps, push-ups, deadlifts, leg pulls
  2. Tuesday: swimming.
  3. Wednesday: Squats, dumbbells, chest press, dumbbell rows, ball plank.
  4. Thursday: closed.
  5. Friday: deadlifts, push-ups, pull-ups, pull-ups.
  6. Saturday: aerobics, jumping rope.
  7. Sunday: long walks.

The initial phase should last about 2-3 weeks.

Intermediate level

The training program at this level aims to burn fat and create beautiful relief.Its essence lies in the fact that no more than two muscle groups are pumped in one session.This technique allows you to perform more exercises specifically for each area of the body.This makes it possible not only to get rid of fat, but also to build muscle in underdeveloped areas of the body.

Schedule of lessons:

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

It is recommended to train according to this arrangement every other day, alternating exercises.

The average score is calculated for the month.On days off from strength training, a set of aerobic training must be performed.

A strong program for intense fat burning

For advanced exercisers (those with a long training history), as well as women who want to reduce the percentage of subcutaneous fat, but are not overweight, a two-week rotation is best.Its essence lies in the fact that only one muscle group is pumped during one exercise.

Example of a plan:

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

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

Common mistakes

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

The most important of them are:

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

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

Contraindications to strength training

Strength training for weight loss at home should be limited or completely excluded from the training program in case of severe cardiovascular diseases.In this situation, static loads (for example, planking on a ball) and light cardio (walking, gentle swimming) can help.

Any type of exercise should be avoided during infectious diseases.

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