Seven best exercises to lose weight at home

13 May 2025

When you think about losing a few kilograms of weight, you should think not only about the diet, but also about the most effective exercises. I provide modern gymnasiums very diverse: energy simulation, treadmill, elliptical simulation, pity bike, dumbbell, bar and other options. But are all this necessary for weight loss without failure? In my professional look - no! Indeed, if you do not have a chance (most often due to lack of time) to visit a fitness club, you can use very effective exercises that can be done at home. The theme of the article is the best exercises to lose weight at home.

Please note that these are not just randomly selected exercises. These exercises are selected based on many years of exercise of fitness coach. And all of them have repeatedly proved their high efficiency in different weight loss complexes and physical training in general at very different levels of humans.

To start, a small theory explains the nature of the problem.

What should be homework to lose weight at home?Not all exercises are suitable for effective weight loss, but only those who adhere to certain rules. Because at home, we are often deprived of the opportunity to use additional equipment, weight loss exercises should be quite complicated. And, of course, they can be done with a small weight that can be at home: dumbbells, dumplings from dumbbells, body bars. What's - normal water bottle!

Slimming exercises should be energetic. Bow hands with dumbbells, all types of esterics on simulation sets and block systems - all this is not suitable! We need actually exercises related to large amounts of muscle into work. The load must be quite, to sweat and a significant increase, until the deep breath. If not, there will be no necessary hormonal changes in the body.

Exercises should have many levels of freedom, and unlimited themselves to bend in one joint in a plane. Do the right exercises, you must maintain balance and stress of muscles without even suspects! Such exercises are related to many different muscles and organs at work. And this is very good! In the end, this speeds up metabolism. The exercises should be directed to different areas of the body, and not only in problems with problems, there are folds on it. So forget the exercises to lose weight! Train the whole body. And on the abdominal muscles, just do not forget to do 2-3 more exercises. So you immediately solve a lot of problems, and not only remove your stomach.

And final. Weight loss exercises must be done in a large number of repeats: 20-30 or more! Ideally 50-60 times. If some exercises will be difficult, there will always be similar substances to simplify them. Remember, to lose weight, it is important to perform repeated many times!

Seven best exercises to lose weightI have chosen the best exercises for you that you can use at home and in everyday life. Many of my customers easily do them at work, in the office, in a warehouse, next to their cars in stops. These exercises.

SquatsSquats are usually done correctly and in sufficient quantities is one of the best exercises to lose weight.

Performance of SquatsStand upright, two legs wide. Hands are lowered along the body. Tighten the lower back and give some pelvis again. Bow your knees and raise your arms forward or on your head. In the lower position of the right thigh parallel to the floor, and the back is still tense. The lower back is not rounded! It is important that your knee does not go too far during squats. It is harmful! To avoid this, take a stronger pelvis and tilt your body forward. When you bend your feet, take a deep breath, when lasting - exhale. Yes, if you can perform at least 25-30 squats. Cooling if 50-70.

Push -upsPushing from the floor is another great exercise available to do literally everywhere.

Perform -up -upsTake on the position of stopping lying. If you do not have a very good physical shape, use the -up push options with your knee (see the link right below). Put your hand wide enough, not less than 85-95 cm. The body and legs should be a line. Gracely bends your elbows and tries to touch the floor with your chest. It does not always happen. But it should strive for this. If it is hard to push up, you can bend your hands without final, but only a part. This is also very helpful. This option is taken, however, very useful. Then stretch your arms in your elbow. Repeat the number of times needed. When bending, take a deep breath. When expanding - exhale.

Sit upThis is one of the best exercises to lose weight in the abdomen.

Exercise sitting up is mainly a abdominal training.

Do homeworkLocated on a sporty carpet, bend your knees up to 90 degrees, stretching your arms towards your head. Improve your arms and immediately lift your body to a seating position. Then smoothly return to the starting position. If your legs rise up while sitting up, hook them for some heavy items: sofas, wardrobes, etc. v. . . When lifting the body, exhaling, with the back movement - inhale.

Sitting up should strive to perform for 20-30 repeats. And certainly put something softer in the Sacrum area, otherwise you will train this place with repeated repeats.

BridgeThis exercise helps to lose weight in the buttocks.

The bridge is a great tool to train the muscles of the buttocks and the back of the hip.

Do homeworkLie on the carpet and bend your knees to the knee to the right corner. Between the foot is about 20-30 cm. Fold your hands on your stomach. The incense is smooth and lowered the pelvis, working with the muscles of the legs and buttocks. If the exercise is given too easily, it is worth an additional load in the lower abdomen or switch to an exercise on one leg (see the link right below).

When lifting the pelvis, exhaling, when lowering - inhale.

At least 20-30 repeats in this exercise should be done.

Burpee

Burpee - King of exercises to lose weight! But it is quite difficult to do that.

Perform BurpeeThere are several options for Burpee.

Burpee for experience - Classic push -ups + dance Burpee is average - push -up with knee + climb to a vertical position Burpee for beginners - Location is an emphasis on lying + climb to a standing position In general, all go down to take on the position of stopping lying, and then quickly move to the standing position. And repeat it many times. Experienced fitness lovers for it with dance moves. Less experience - just change the position of the body as quickly as possible.

Breathing when performing Burpee is profound and rhythmic according to the rhythm of the movements. If not, you won't live to the end of the method!

Burpee should be done in a large amount of 20-30 times for each approach.

PlanckPlanck is an exercise to lose weight in the waist and abdomen. The aircraft is a static exercise for belts and newspapers.

Complete the bar aheadTake the standing position on the elbow. The body and legs lie on the same line. It is necessary to keep this position for at least 30 seconds or more.

Complete the side bar Walk

You should take on the standing position on an elbow. The leg should be placed on the other side. It is more difficult to keep balance. The task is to hold at least 30 seconds on one side, and then the same. This is considered a approach.

You can breathe when performing the planks. But it is better to do it rhythmic, not delayed. You can stand in the bands for a few minutes when you pick it up.

WalkUsually walking, done daily, with good speed, at Sports comfortable is one of the most pleasant exercises to lose weight. Just walk and enjoy! What can be better? You should walk daily at least 30-60 minutes. In bad weather, you can replace a walk by walking on the treadmill.

How to perform weight loss exercises correctlyYou can do them in any order to four times a week. But before doing the exercises, it is worth a short warmth.

The number of methods is two or three. The repeated number is 15-25 or more, depending on the exercise. Static exercises - strip - perform 30 seconds or more.

And walking should be practiced daily for 30-60 minutes or more.

The exercises cannot be done at the same time, but to smash them on different days and participate daily. This is much more effective!

Now you know enough about the most effective exercises to lose weight at home. The case is small - use them in practice and enjoy the results. I wish you success!