A simple workout routine to lose weight for 20 minutes a day at home. Effective weight loss and working in problem areas through effective physical activity.
Not every representative of the fair sex can boast of a sharp figure that nature generously rewards him. Most women and girls have to work hard on their bodies to achieve seductive shapes. And unfortunately, not all of them can afford to go to the fitness club for training on a regular basis due to various conditions. But you can exercise at home to effectively reduce weight, tighten muscles and firm the result for a long time. We offer you a simple set of exercises to lose weight at home, which will definitely help you get rid of fat deposits in problem areas and improve your overall health.
Exercises for weight loss and strengthening the muscle corset
To achieve good results in a short time, you need a comprehensive approach to weight loss. It is necessary not only to exercise physically, but also to reconsider your diet. Avoid fast food, premium wheat flour, sugar-containing foods, soda, fatty, fried and salty foods. Try to eat more protein and drink at least 2 liters of pure water or green tea a day.
Exercises for a flat stomach and a thin waist
Many women have issues with belly and side fat. These weight loss exercises are effective and simple to get rid of them.
Complex for slimming buttocks and hips
What exercises you need to do to lose weight on the hips and buttocks will be discussed in more detail. Perform this complex regularly and after 3-4 weeks you will be able to evaluate the first results.
Follow the daily recommended complex, follow a light diet, move more, and in a month the scales will show 5-9 kilograms less.
Every spring we start fighting overweight. Difficult diets and exercises "wear out" on the course. Some even resort to miracle pills. But even babies know that physical exercise to lose weight fast plays an important role in the fight against the hated kilograms.
Great if you can join a sports club regularly. Unfortunately most of them don't have enough time / money / patience. Homeschooling will produce excellent results.
Optimal (recommended by doctors) training time is 20-30 minutes.
Try the physical exercises below and surprise your friends with amazing results.
Exercising to warm up and lose weight fast
Each workout should be started with a warm-up. Muscles and joints must be heated. This will save you from sprains and injuries of varying severity.
Here we go. First, rub your palms vigorously until they're warm. Use it to warm your face, ears and neck. Then make several rotational movements in either direction with each joint.
Warm the shoulders and arms. We make circular motions with our shoulders forward a few times, then back. Hands are straight, palms parallel to the ground and facing in opposite directions (as if depicting a penguin). Next, we bend in different directions with our elbows and behind them - with our fists.
Stand up straight with your back straight. Turn in opposite directions, keeping your lower body immobile. The head always looks in front of itself. Do 25 repetitions.
Then make a circular motion with the body. 10 turns in each direction. The legs are still motionless.
A series of exercises to lose weight fast at home
Exercise to slim the hips
Place your feet slightly wider than your shoulders, bend your knees (most effective at right angles). Stay in this position as long as you can.
Do 2-3 sets of 25-35 repetitions. When squatting, knees should be directly on the feet.
Crouch. Jump from this location to the highest possible altitude and return to the starting point. Repeat 20 times.
Lie on your back with your legs straight and your hands below your waist. Cross your legs and spread them as wide as possible. Only 10 repetitions.
Slim Leg Workout
Get down on your knees with your arms outstretched in front of you. Quickly sit on each hip and tilt your body for balance. Repeat 20-30 times.
Half Line Exercise
Stand with your feet slightly wider than your shoulders and your toes pointing in opposite directions. Do half squats at a slow pace, staying on the bottom for as long as you can. Return to the starting position at the same speed. Do 20 repetitions in 2 sets.
Lie on your side. Bend the lower leg. Perform soft lift with your upper leg at maximum amplitude. Make 20 swings. Repeat in the opposite direction.
Lie on your back with your hands behind your head, legs straight. Pull your knees towards your chest and lift your shoulders and get off the floor and pull them towards your knees. Return to the original location. Perform 2 sets of 20 times.
Oblique Twisting Exercise
Lie on your back and bend your knees. Put your hands behind your head. Now stretch your elbow towards your opposite knee. Repeat 20 times. Now from the opposite side.
By continuing to lie on your back, stretch your straight legs at a 45 ° angle to the floor and hold as best you can. Make 10 sets.
Exercise to work all the abdominal muscles
The starting position is the same. Put your hands on your sides and place your palms on the floor. Straighten your legs. Slowly lower your legs, turn up, lower them alternately left and right. Do it 12 times in all directions.
Half bridge exercise
Keep lying on your back. Knees bent legs bent on the ground, arms stretch along the body. Raise and lower your pelvis as high as possible. Perform the movement 20-30 times.
Lie on your back and place your arms and legs perpendicular to the floor. Alternatively, tear the thighs and shoulder blades off the floor as if trying to reach the ceiling with them. Do 20 repetitions.
"Swallowing a Lie" Exercise
Go back to your stomach. Simultaneously raise your straight legs and arms to maximum height. Stretch in opposite directions. Repeat 30 times.
Step into the plank. Lower your knees to the ground. Push it to the ground 10 times.
"Reverse push-up" exercise
Lean your back on the chair. Sit aside and put your hands at the sides of your torso. Bend your legs at a right angle and put your heels on the floor. Pull the pelvis 5 cm beyond the edge of the chair, the back should remain straight. Bend your elbows at a 90 ° angle. Climb. The separation of the elbows in different directions cannot be considered categorically. Repeat 15 times.
Stand straight with your arms in front of you. Stay in this position as long as you can.
Cool Down Exercise
Make sure you extend your workout. Sit on the floor, spread your legs to the maximum width; Slowly stretch your body forward, left, right. Lie on the floor and cross your arms and legs in opposite directions (i. e. pull your left arm and right leg and vice versa).
Doing weight loss exercises at home will help strengthen your muscles and improve your overall body performance. If you do the whole complex regularly, you will get fast results.
Why Is Exercise Important?
As you know, movement is life, and that says it all. Only an active person can feel healthy. Our ancestors led a more active lifestyle, so they had no questions about weight loss and additional burdens. We are so deprived of the benefits of civilization and spend too much time in a sitting position, therefore we have to load ourselves separately to correct our situation. Losing weight is often used not only to be beautiful, but also to be healthier.
Physical activity burns calories and builds muscle. It also increases metabolic rate, which not only stimulates fat burning but also improves overall health.
So it's time to find out which exercises are best for losing weight.
So let's start looking at the best weight loss exercises with the most famous ones. It's no secret that running is the first exercise to help you lose weight. It also strengthens the cardiovascular and respiratory systems, and bone and connective tissues. Approximately 600 kilocalories are burned during the running process.
The uniqueness of this exercise is that it is completely natural for humans and therefore does not have any side effects (if you exercise reasonably and feel your body). You do not need special equipment or any special conditions to run, and this is another advantage of this exercise.
Speed range training is recommended to burn calories intensively. They represent periodic short (0. 5-2 minutes) explosive accelerations during the main operating cycle. This jogging option contributes to more efficient and faster burning of calories, improves leg muscles and speeds up metabolic processes.
Before starting exercise, you need to warm up a little or walk for a few minutes, gradually increasing your speed. It is not recommended to stretch before running. Since this exercise puts pressure on the joints, it is recommended to choose comfortable and quality shoes.
When considering the best slimming products, you should definitely pay attention to running. Many people take aerobic exercise lightly, believing that only muscle growth will allow you to lose weight, but this is not true. While muscles grow below the fat layer and burn it a little, physical activity fights fat much faster.
This exercise has the same benefits as running but puts less pressure on the joints. Therefore, walking is suitable for those with health problems (of course not forbidding walking). It positively affects the condition of people suffering from obesity and cardiovascular diseases. Exercise comprehensively improves the body and has a positive effect on the mental state.
Walking at 6-7 km / h for 30 minutes will burn 250 calories. If you do it every day, you can lose half a kilo a week. You can walk anywhere. If your free time is short, walk to work.
Regardless of the type, swimming is great for losing weight. You can burn 700 kilocalories per hour by exercising intensely. In addition to losing weight, swimming helps to strengthen and tighten muscles and establish correct body proportions. It is great for people suffering from obesity, asthma, arthritis and musculoskeletal problems.
Strengthens all major muscle groups while swimming: abdomen, back, legs, arms, buttocks. It can be used in conjunction with other activities or as a standalone exercise. Swimming is by far one of the best weight loss exercises.
Cycling is the next item on the Best Weight Loss Workouts list. This is a pretty good way to lose weight, which is an average type in terms of the number of loads.
This type of training can burn 400-1100 kilocalories depending on the intensity of movement and body weight. The degree of stress also depends on the terrain.
Unlike previous sports, cycling doesn't strain the joints. Even those who are not particularly prepared can easily cover a few kilometers.
Of course, it is much more interesting and useful to exercise outdoors, as uneven terrain creates additional stress, landscapes distract you, and fresh air gives the body tone. In addition, "rides" in the open air are much more beneficial for the cardiovascular system than exercising with a stationary bike. However, the simulator allows you to lose weight and improve your condition well. In any case, cycling is one of the best exercises for slimming the hips, as it is the leg extensors that take the main load.
One way to optimize your workout time is by cycling to work. This is a great way to recharge with positive energy in the morning and promote an acceleration of metabolism, which allows the body to burn more calories throughout the day. When you return from work with a two-wheeled friend, you can consolidate the success of your morning workout and have a great rest. After your evening classes, you will have a healthy and healthy sleep. Of course, this method allows you to safely ride on simple roads, in areas with bicycle paths or car traffic. Otherwise, it is better not to risk it, because such a trip will only give negative impressions.
The exercises in this simulator can also be included in the complex "Best exercises to lose weight at home". This type of training allows you to improve the body and cardio system without straining the joints. Thanks to the movable handles, both the upper and lower body can be loaded. By adjusting the lift and tilt as well as the backward movement, you can choose the most suitable intensity level.
The average person exercising on an elliptical trainer can burn about 600 kilocalories per hour. Although the simulator simulates the skier's running motions and movements (skiing by the way also burns calories), it does not load the joints. Thanks to this feature, it is more economical for people with arthritis, obesity and musculoskeletal system diseases.
It is recommended to hold the handles during exercise to burn more calories. This will put additional pressure on your arms and shoulder girdle. Try not to think about the calories burned. It is much more useful to track your heart rate. It should be about 85% of your body's capacity. You can get the most effective result by choosing the load to maintain this frequency.
This can be classified as one of the best home workouts for losing weight, but the simulator is relatively expensive and takes up quite a lot of space. For this reason, most will prefer to work out at the gym.
The complex "best exercises to lose weight" continues with a famous game like tennis. It allows you to burn about 600 calories.
This type of physical activity is suitable for those who like to train in a company. It will also appeal to those who do not like sports, who love a sense of victory. The competitive side can move even the laziest people into action.
Playing tennis allows you to develop flexibility, coordination, correct posture, release negative emotions and increase stress resistance.
When playing tennis, the muscles of the arms, legs and abdominals are involved. In addition to the body, the head is also trained, because here you cannot take your actions without the ability to plan and make a quick decision. These types of exercises increase brain functionality and improve memory. Scientists from the National Institutes of Health claim that tennis helps increase bone tissue.
High Intensity Interval Training
With this interesting technique, we continue the best set of exercises to lose weight at home. It is only suitable for those who are interested in losing weight. This workout requires only 20 minutes, at least three times a week. It also enables you to burn calories effectively and speeds up the metabolism.
Works well with other types of exercise. They consist of short explosive sets that alternate with less intense movement or complete rest.
For those who have not exercised this way before, you need to prepare for a few months. This can be as simple as cycling, running, swimming, or even walking. The main condition is that the active and passive intervals change.
Start with a five-minute warm-up. The sixth minute represents exercise with maximum impact and intensity. Then take a rest for a minute in a circle, without taking into account warming, and so on. After five rounds, you should rest for three minutes. This is just one variation of interval training. By the way, the best belly slimming exercises are much more effective when using this training method.
This is suitable for those who exercise regularly. This is at least proven by the fact that CrossFit was originally designed for special forces training.
Training includes weightlifting, endurance training, plyometrics, speed training, and finally strength training.
CrossFit is never boring to do because, unlike other programs, it consists of many types of physical activity that make up one great fat burning workout, not multiple repetitions of the same actions.
This program was created on the basis of the accumulation of the main components of physical fitness: flexibility, endurance, speed, strength and coordination.
Every new training day you must perform actions that were not in the last lesson. Alternatively, the daily schedule can include 20 push-ups at the bar, 30 push-ups, 40 reps for the abdominals, and 50 squats. There is a three-minute pause between actions. If the duration of a lesson is done correctly, it will not exceed 20 minutes. To get the most out of this technique, you should train at least 3 times a week.
Those looking for the best leg slimming exercises should review this section. Everyone knows that just going up the stairs has an extremely positive effect on cardiovascular and respiratory system health, and also allows you to burn excess calories. The same principle laid the foundation for this type of fitness as step aerobics.
One lesson burns up to 500 kilocalories. It usually takes about 50 minutes, but you can start with 20. There aren't many best exercises for losing weight, but step aerobics is definitely on their list. The essence of this system lies in the use of a special platform for climbing. Depending on the athlete's training level and goals, the height of the step platform can vary.
This technique is often used for early recovery from injuries.
This is a very simple exercise to perform and organize that can burn a lot of calories, develop a complex body and endurance, and strengthen the cardio system. It proves that your own body weight is sufficient for a good workout.
So the basic exercise consists of the following steps:
- crouch down and palms in front of you;
- straightening legs and adopting a "lying position"; Return to the
- crouching position;
- Don't straighten as high as possible: while the arms are pulled up and the whole body is straightened.
That's all. There are also weighted burpes:
- Pushup. That is, after taking the lying position, the bench press is done and then he returns to the squatting position.
- Jump weight. Hands take off any load before shaking up.
Beginners who find it difficult to jump without crouching may stand up instead of jumping.
One round consists of 30 seconds burp and 30 seconds rest alternately lasting 2-3 minutes. In the passive phase, the so-called shadow boxing - energetic hits on a fictional target are recommended, which increases the effectiveness of training.
Beginners play up to four rounds with an interval of one minute in between. And advanced athletes go on 6 rounds with a 30-second break.
Anyone interested in the best for weight loss should definitely pay attention to this simple and effective technique. You can make burpes 3-5 times a week, individually or as a warm-up before the electricity is loaded.
Home Workout Requirements
Required sports equipment is represented by the following items:
- dumbbells, weight: for women between 1 and 5 kilograms; For males 3 to 16 kg.
- gym mat;
- comfortable and natural sportswear; The
- hoop weighs 1 to 2 kilograms.
Important! If the hoop has less weight, the result will be considered invalid and more bruises will appear on the sides.
If you don't have time to visit the gym, home exercise is a great alternative. Slimming exercises will help you achieve good results. What matters is the right attitude, desire and desire.
Overweight issues are more important than ever for current humanity. Faced with such adversity, no man and woman gives up and tries to find a way out. Some follow strict diets, some simply reduce the food portions, and some exercise. But in either case, just doing one thing is not enough - you have to influence your own body and organism comprehensively, that is, eat right and exercise.
Here we are, and it has been considered the best exercises to lose weight. Everyone can choose the most suitable for him, the main thing is that the lessons are meaningful and do not harm his health. You should not allow too much training, as this will lead to much more unpleasant consequences than a few pounds. Remember that health is more important than beauty!
is a great alternative to gym workouts. The important thing is patience. Let's look at what complex exercises you can do to lose weight at home.
- Complex exercises for losing weight at home should always start with a clear goal and self-discipline;
- for fast results, you should train at least three times a week;
- training should be started at least two hours after the meal;
- an exercise program for weight loss at home is designed for regular training, the less absent you are, the sooner the results will be noticed;
- You need to warm up before starting the complex. It is the first and compulsory stage of education;
- You should always stretch to complete a series of home weight loss exercises;
- During each exercise you have to strain your muscles as much as possible. The main thing is that when doing this or that movement, you must feel the area being worked;
- Breathing right is the key to effective training. Breathing should always be done through the nose and exhale through the mouth with effort;
- should eat properly and drink enough fluids.
A slim waist and a toned belly are the dream of many. The road to it is long and requires care. Let's see what kind of back exercises you can do even at home.