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Workout to lose weight: the best programs at home

exercise to lose weight

One of the most effective ways to lose weight at home is to exercise regularly.Weight loss exercises should be performed according to the program.It should include strength training (push-ups, sit-ups, pull-ups, bench presses, deadlifts) and cardio (running, aerobics, swimming, jumping rope).

When developing a personal training plan, factors such as fitness level, weight, age, lifestyle and occupation should be taken into account.

A set of strength exercises to practice at home

Strength training at home solves three problems: toning muscles, increasing calorie consumption and stimulating the endocrine system.This helps activate metabolism and speed up fat burning.

The lesson should begin with preparing the heart, muscles, ligaments and joints for load.To do this, you should warm up: jump rope for a few minutes, perform a series of bends, swing your limbs and twist your body.Preparation for training takes about 15 minutes.

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

Lung

Allows powerful pumping of biceps and quadriceps.The buttocks, psoas and abdominal muscles are also susceptible to tension.

Execution order:

  1. Get into the starting position: place your feet shoulder-width apart, lower your arms along your body, keep your posture straight and pull your abs in.
  2. Take a step forward with your left foot while lowering your body.
  3. Return to starting position and perform a squat with your right leg.

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

Deadlift

Strong, energy-consuming exercises should be performed with dumbbells, kettlebells, and barbells.At home, you can use improvised means: a bag or large water bottle.

Technique:

  1. Place two dumbbells in the palms of your hands and lower them in front of your thighs.
  2. Place your shins shoulder-width apart.
  3. As you inhale, lower the projectile, tilting your body forward 90 degrees (you can bend your knees a little).
  4. As you exhale, straighten up into a standing position.
  5. Perform 12-14 repetitions.

The recovery pause between sequences is 55-70 seconds.The number of approaches is four.

Push-ups

How to do push-ups to lose weight

Push-ups help effectively pump the chest muscles and triceps of the shoulders.

Correct sequence of performing push-up techniques:

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

Rest about 45-65 seconds and do 4 more rounds.

Weightlifting

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

The correct way to pull weights is:

  1. Take the ammo 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 abdomen.
  4. Place the dumbbell at arm's length, chest level.
  5. As you inhale, pull the weight up, moving your elbows back as far as possible.
  6. As you inhale, lower the suppository.
  7. Repeat the movement 12-13 times, then pause for a minute to rest and do the exercise three more times.

Glossy board

To perform a static exercise aimed at training the abdominal muscles, you will need a fit ball and a hemisphere.

Algorithm:

  1. Place sports equipment on the floor about 100 cm apart (depending on the person's height).
  2. Place your palms on the hemisphere and throw your shins onto the fit ball.
  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 about 40 seconds and do three more sets of the same exercise.

Squat with dumbbells

One of the most powerful weapons in the fight against excess weight.Helps create a powerful functional load for the entire body, significantly increasing the rate of fat burning.

squat with dumbbells to lose weight

Technique:

  1. Equip the barbell and throw the barbell over your shoulder, firmly grasping the barbell with your hands.
  2. Spread your legs wide and turn your toes out.
  3. Tighten your abs.
  4. While drawing air into your lungs, gently lower yourself into a “squat” position.
  5. As you exhale, stand up.
  6. Do about 12 repetitions, then rest for a minute and do the exercise three more times.

Chest press with dumbbells

The exercise is used to strengthen the pectoral muscles, triceps, and anterior deltoids.

Action sequence:

  1. Take two dumbbells in your hands and lower your back onto the bench.
  2. Bend your knees 90 degrees, placing your feet on the floor.
  3. Extend your arms straight up to chest level (starting position).
  4. When making the entrance, lower the projectile to the area just above the chest (elbows pointing to the sides).
  5. As you exhale, press the dumbbells up.
  6. Do about 12-14 repetitions.
  7. Rest one minute to recover and do 3 more sets.

Single-leg deadlift with dumbbells

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

Technique:

  1. Take two dumbbells in your hands and lower them until your arms are completely straight.
  2. As you inhale, lean your body forward while stretching your left leg back (a right angle will form between the supporting leg and the back leg).
  3. As you exhale, return to a standing position.
  4. Do 12 repetitions, then rest 50-70 seconds and do a similar movement with the emphasis on the left leg.

The number of approaches is four.While performing a lunge, the supporting leg should be slightly bent at the knee joint.

Drag up the horizontal bar

This exercise can be used effectively to strengthen the latissimus dorsi and biceps muscles.

Execution order:

  1. Grasp the bar shoulder-width apart.
  2. Take your feet off the bench (chair).
  3. Bring your feet together.
  4. As you exhale, pull your body up.
  5. As you inhale, lower your torso.
  6. Do as many pull-ups as you can, then rest about 75 seconds and do three more sets.

Pull your feet up to the horizontal bar

The exercise achieves the development of the lower and middle parts of the abdominal muscles.

Technique:

  1. Grasp the bar at shoulder level.
  2. Bend your knees slightly.
  3. As you exhale, lift your lower legs until they touch the bar.
  4. As you inhale, lower your legs.
  5. Perform 8-12 repetitions.
  6. Rest about 45-60 seconds and do three more sets.

Cardio burns fat

Effective exercise to burn fat in the abdomen, legs, buttocks, arms and back should include plenty of cardiovascular exercise.Aerobic weight loss exercises help you quickly increase your metabolism and achieve a slim body shape.

At home it is effective to use:

  • Dance aerobics.Aerobics to music can be performed both with your own weight and with various sports equipment: steps, dumbbells, fitness balls, sticks and elastic bands.Aerobic dancing also allows you to exercise in the morning.The duration of a lesson should be 25-40 minutes.
  • Rope skipping.The most effective is the system of performing exercises in cycles: 2-3 minutes - jumping, 45-75 seconds - pause for rest.At least seven approaches should be implemented in one lesson.
  • Swimming.You should go to the pool twice a week for 40 minutes each day.Swimming is most effective when using high-intensity styles: breaststroke, crawl.Swimming pools with cold water should be avoided, as prolonged and systematic exposure to low temperatures can cause the subcutaneous fat layer to thicken.
  • Take a long walk.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 must last at least 120 minutes.

To get the maximum benefit from aerobic exercise, you should wear warm clothes (this will create a thermogenic effect) on an empty stomach.

Training program

It is recommended to separate strength training and cardiovascular training, doing them at different times of the day: the first session in the morning, the second session in the evening.This technique will reduce recovery time after each workout session and provide maximum fat burning effect.Training duration should be determined by each person's general health and level of functional fitness.The average value for aerobic exercise (minus walking) is 25-40 minutes, for strength training - 45-50 minutes.

When creating a workout program for weight loss, the main consideration is the man or woman's athletic condition.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 all the muscles of the body trained in one session (complex training).

A sample lesson plan looks like this:

  1. Monday: lunges, push-ups, pull-ups on the horizontal bar, pull-ups on the horizontal bar
  2. Tuesday: swimming.
  3. Wednesday: dumbbell squats, dumbbell chest press, dumbbell row, ball plank.
  4. Thursday: closed.
  5. Friday: deadlifts, push-ups, pull-ups, leg pull-ups.
  6. Saturday: aerobic dancing, jumping rope.
  7. Sunday: go hiking.

Initial levels will last about 2-3 weeks.

Intermediate level

The training program at this stage is aimed at burning excess fat and creating a beautiful feeling of relief.Its essence lies in the fact that no more than two muscle groups are trained in one training session.This technique allows you to perform a larger number of exercises specific to each area of the body.This makes it possible to not only get rid of fat, but also build muscle in underdeveloped areas of the body.

Class schedule:

  1. Squats with dumbbells, lunges, deadlifts, ball planks, pull your legs up to the horizontal bar.
  2. Pull-ups, dumbbell exercises, push-ups and chest presses with dumbbells.

You should exercise according to this regimen every other day, alternating exercises.

The average is calculated over a month.A set of cardiovascular exercises must be performed on days off from strength training.

A tough 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, dividing it into two weeks is most suitable.Its essence lies in the fact that only one muscle group is pumped during one training session.

Sample plan:

  1. Monday: chest exercise (push-ups, chest presses with dumbbells).
  2. Tuesday and Wednesday: Do cardio.
  3. Thursday: leg pump (deadlift, single-leg deadlift, lunges).
  4. Friday and Saturday: aerobic exercise (running, swimming, jumping rope, aerobics).
  5. Sunday: closed.
  6. Monday number 2: Back training (pull-up bar, dumbbells).
  7. Tuesday, Wednesday number 2: aerobic exercise.
  8. Thursday No. 2: Pump your abs (do a plank on the ball, pull your legs up to the horizontal bar).
  9. Friday, Saturday number 2: cardio.
  10. Sunday number 2: day off to relieve stress.

Therefore, splitting it into two weeks allows you to do 12 hard workouts and achieve powerful fat loss in just 14 days.

Common errors

For girls who are just starting to lose weight, it is important to avoid common mistakes.

The most important of them are:

  1. Expect to exercise every day for several hours.This technique will not result in more dramatic weight loss and in some cases may even result in stagnation and overtraining.
  2. Arch your back during squats, lunges and deadlifts.This should not be done because this technique can cause damage to the discs.
  3. The body is dehydrated.Many girls try to drink less water to lose weight quickly, mistakenly believing that in this case fat will begin to oxidize.In fact, when there is a lack of fluid, metabolic processes (including lipid metabolism) in the body will slow down.Therefore, it is necessary to drink enough water during the day: the daily amount of water is at least 1500 ml.

A work-rest routine offers huge benefits in weight loss: it has been found that if you exercise and sleep at the same time every day, your body will start losing weight much faster.

Contraindications to strength training

Strength training for weight loss at home should be limited or completely eliminated from the exercise program in case of serious diseases of the heart and musculoskeletal system.In this situation, static loading (e.g., plank on a ball) and light cardio (hiking, gentle swimming) may be helpful.

All types of exercise should be avoided during infectious disease.

To eliminate all kinds of contraindications and protect yourself from health problems as much as possible, before going to class you should undergo a complete, comprehensive examination and consult with a sports doctor.