A simple exercise routine to lose weight at home for 20 minutes a day. Effective weight loss and resolution of problem areas through effective physical activity.
Not all representatives of the fair sex can boast of a chiseled figure with which nature has generously rewarded her. Most women and girls have to put a lot of effort into their bodies to achieve seductive shapes. And not everyone, sadly, can afford to regularly go to the gym for training due to various circumstances. But in order to effectively reduce weight, tighten muscles and consolidate the result for a long time, you can train at home. We offer you a simple series of exercises to lose weight at home, which will definitely help you get rid of fat deposits in problem areas and improve your general well-being.
Exercises to lose weight and strengthen the muscular corset
To achieve good results in a short time, you need a comprehensive approach to losing weight. It is necessary not only to do physical exercise, but also to reconsider your diet. Avoid fast food, premium wheat flour, foods that contain sugar, soda, fatty, fried, and salty foods. Try to eat more protein and drink at least 2 liters of plain water or green tea a day.
Exercises for flat abdomen and slim waist
Many women face the problem of accumulation of fat in the abdomen and sides. These slimming exercises are effective and easy to get rid of.
Complex for slimming hips and buttocks
The exercises you need to do to lose weight on your hips and glutes will be discussed further. Perform this complex regularly, and after 3-4 weeks you will be able to evaluate the first results.
Follow the proposed daily complex, eat a light diet, move more and in a month the scale will show 5-9 kilograms less.
Every spring we start to fight against being overweight. In the course there are hard diets and workouts "to go". Some even turn to miracle pills. But even babies know that physical exercise to lose weight quickly plays an important role in the war against hated kilograms.
Great if you can attend a sports club regularly. Unfortunately, many do not have enough time / money / patience. Training at home will give excellent results.
The optimal duration of training (recommended by doctors) is 20 to 30 minutes.
Try the following set of physical exercises and surprise your friends with spectacular results.
Warm-up and exercises to lose weight quickly
Every workout should start with a warm-up. The muscles and joints must warm up. This will prevent you from sprains and injuries of varying severity.
So here we go. First, rub your palms together vigorously until warm. Use them to warm your face, ears and neck. Then do a couple of rotational movements with each joint in both directions.
Warms shoulders and arms. We perform circular movements with the shoulders forward several times and then back. The hands are straight, the palms are parallel to the floor and face in opposite directions (as if representing a penguin). Next, we turn in different directions with the elbows, and behind them - with the fists.
Stand up straight with your back straight. Twist in opposite directions, leaving your lower body immobile. The head looks in front of itself all the time. Do 25 reps.
Then do a circular motion with your body. 10 rotations in each direction. The legs are still immobile.
A set of exercises to lose weight quickly at home
Exercise to slim the buttocks
Place feet slightly wider than shoulders, bend at knees (most effective at right angles). Stand in this position for as long as you can.
Do 2-3 sets of 25-35 reps. During the squat, the knees should be directly over the feet.
Squat down. From this position, jump to the highest possible height and return to the starting point. Repeat 20 times.
Lie on your back with your legs stretched out and your hands under your lower back. Cross your legs and spread them as wide as possible. Only 10 repetitions.
Exercise for slim legs
Get on your knees with your arms extended in front of you. Sit on each glute at a rapid pace, leaning your body for balance. Repeat 20-30 times.
Stand with your feet slightly wider than your shoulders, with your toes turned in opposite directions. Do a half squat at a slow pace, staying on the bottom as long as possible. Return to the starting position at the same speed. Do 20 reps in 2 sets.
Exercise "Leg swing"
Lie on your side. Bend your leg. Using your upper leg, perform gentle lifts with maximum amplitude. Make 20 swings. Repeat in the opposite direction.
Lie on your back with your hands under your head, legs straight. Bring your knees to your chest, lift your shoulders and head off the floor, and pull toward your knees. Return to the original position. Perform 2 sets 20 times.
Oblique twist exercise
Lying on your back, bend your knees. Put your hands on the back of your head. Now stretch your elbow toward the opposite knee. Repeat 20 times. Now from the opposite side.
Lower Press Exercise
Continuing to lie on your back, extend your legs straight at a 45 ° angle to the floor and hold as much as you can. Do 10 sets.
Exercise to exercise all the abdominal muscles
The starting position is the same. Place your hands at your sides and rest your palms on the floor. Stretch your legs up. Slowly lower your legs down, back up, alternately lower them to the left and right. Do it 12 times in all directions.
Half Bridge Exercise
Continue lying on your back. The legs bent at the knees rest on the floor, the arms are stretched along the body. Raise your pelvis as high as you can and lower it. Perform the movement 20 to 30 times.
Lying on your back, place your arms and legs perpendicular to the floor. Alternatively, pluck your thighs and shoulder blades off the ground as if you were trying to reach the ceiling with them. Do 20 reps.
Exercise "Swallow lying down"
Roll onto your stomach. Raise your legs and arms straight at the same time to the maximum height. Stretch in opposite directions. Repeat 30 times.
Go up to the table. Lower your knees to the ground. Push up on the ground 10 times.
Exercise "Reverse push-ups"
Stand with your back to the chair. Sit on the edge and rest your hands on the sides of your torso. Bend your legs at a right angle and rest your heels on the floor. Pull your pelvis 5 cm beyond the edge of the chair, your back should remain straight. Bend your elbows at a 90 ° angle. Go up. Elbows are categorically unacceptable to part in different directions. Repeat 15 times.
Stand up straight with your arms in front of you. Stay in this position for as long as you can.
Make sure to stretch your workout. Sit on the floor, spread your legs as far as possible; Gently stretch your body forward, left, right. Lie on the floor and stretch your arms and legs crosswise in opposite directions (that is, pull your left arm and right leg, and vice versa).
Exercising to lose weight at home will help tone your muscles and improve your overall body performance. You will get fast results if you do the entire complex regularly.
Why exercise is important
As you know, movement is life, and that says it all. Only an active person can feel healthy. Our ancestors led a more mobile lifestyle, so they had no doubts about weight loss and additional burdens. We are very spoiled by the benefits of civilization and spend too much time sitting, therefore, to fix our condition, we are forced to carry ourselves separately. Weight loss is often used not only to look beautiful, but also to be healthier.
Physical activity burns calories and builds muscle. It also increases the 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 weight loss.
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. In addition, it strengthens the cardiovascular and respiratory systems, as well as bones and connective tissues. In the process of execution, about 600 kilocalories are burned.
The uniqueness of this exercise lies in the fact that it is completely natural for humans and therefore has no side effects (if you exercise reasonably and feel your body). For running, you don't need special equipment or specific conditions, and this is another advantage of this exercise.
Speed interval training is recommended for intensive calorie burning. They involve periodic short explosive accelerations (0. 5-2 min) during the main run cycle. This running option helps you burn calories more efficiently and quickly, builds leg muscles well, and speeds up metabolic processes.
Before starting the exercise, it is necessary to warm up a little or walk for a few minutes, gradually increasing the pace. Stretching before running is not recommended. Since this exercise puts pressure on the joints, it is advisable to choose comfortable and high-quality footwear for it.
When considering the best weight loss products, you should definitely pay attention to running. Many people underestimate aerobic exercise, believing that only muscle development will allow you to lose weight, but this is not true. Muscles grow underneath the layer of fat and burn it to a small extent, while physical activity fights fat much faster.
This exercise has the same benefits as running, but it puts less stress on the joints. Therefore, walking is suitable for those with health problems (of course, walking is not prohibited). It favorably affects the condition of people suffering from obesity and cardiovascular diseases. Exercise comprehensively heals the body and has a positive effect on the mental state.
Walking 30 minutes at 6-7 km / h will burn up to 250 calories. If you do it every day, you can lose half a kilogram in a week. You can walk anywhere. If you have little free time, just walk to work.
Regardless of the species, swimming is great for losing weight. Exercise vigorously, you can burn up to 700 kilocalories per hour. In addition to losing weight, swimming helps to strengthen muscles, tone them, and form the correct body proportions. It is excellent for people suffering from obesity, asthma, arthritis, and musculoskeletal problems.
While swimming, a person strengthens all major muscle groups: abs, back, legs, arms, glutes. It can be used in conjunction with other activities or as a standalone exercise. Swimming is by far one of the best exercises for weight loss.
Cycling is the next item on the list of the best exercises for weight loss. This is a pretty good way to lose weight, which is average in terms of number of loads.
One hour of such 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 does not put pressure on the joints. Even those who are not specially prepared can easily travel several kilometers on it.
Of course, it is much more interesting and useful to train outdoors, as the unevenness of the landscape creates additional stress, the landscapes allow you to distract yourself, and the fresh air tones the body. In addition, outdoor "walks" are much more beneficial to the cardiovascular system than exercise on a stationary bike. However, the simulator allows you to lose weight and improve your condition well. In any case, the bicycle is one of the best exercises to slim the hips, because it is the leg extensors that receive the main load.
One way to optimize your training time is to cycle to work. This is a great way to recharge positive energies in the morning and to stimulate the metabolism to accelerate, which will allow the body to expend more calories throughout the day. Well, by returning from work with a two-wheeler friend, you can cement your morning workout success and have a great rest. After your evening classes, you will have a sound and healthy sleep. Of course, this method is relevant in those areas where there are bike lanes or car traffic allows you to drive safely on simple roads. Otherwise, it is better not to risk it, because such a trip will give only negative impressions.
The exercises in this simulator can also be included in the complex "Best exercises to lose weight at home". This workout allows you to develop the body and the cardiovascular system without stressing the joints. Thanks to the movable handles, both the upper and lower parts of the body can be loaded. By adjusting the elevation and incline, as well as the backward movement, you can select the most appropriate intensity level.
A person of average build, who exercises on an elliptical trainer, can burn about 600 kilocalories per hour. Even though the simulator simulates the running and movement of a skier (by the way, skiing also burns calories very well), it does not load the joints. Thanks to this property, it is more affordable for people with arthritis, obesity, and musculoskeletal diseases.
To burn more calories, it is recommended to hold the handles during exercise. 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 keep track of your heart rate. It should be about 85% of your body's capacity. By choosing the load in such a way that this frequency is maintained, you can achieve the most effective result.
This can be classified as one of the best home exercises for weight loss, but the simulator is relatively expensive and takes up quite a bit of space. Therefore, many will prefer to exercise in the gym.
The "Best Exercises for Weight Loss" complex continues a game as famous as 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, but like the feeling of victory. The competitive aspect can stimulate even the laziest people.
Playing tennis allows you to develop flexibility, coordination, correct posture, as well as eliminate negative emotions and increase resistance to stress.
When playing tennis, the muscles of the arms, legs and abs are involved. In addition to the body, the head is also trained, because here it cannot do without the ability to plan its actions and make a quick decision. These exercises increase the functionality of the brain and improve memory. And scientists from the National Institutes of Health claim that tennis helps increase bone tissue.
High intensity interval training
We follow the best set of exercises to lose weight at home with this interesting technique. It is suitable for those who are exclusively concerned with weight loss. This workout requires only 20 minutes of time at least three times a week. At the same time, it allows you to burn calories effectively and speeds up metabolism.
Works well with other types of training. They consist of short explosive series that alternate with less intense action or complete rest.
For those who have not played sports in this sense, they need a couple of months of preparation. This can be as simple as biking, running, swimming, or even walking. The main condition is the alternation of active and passive intervals.
Begin with a five minute warm-up. The sixth minute represents the exercise with maximum impact and intensity. Then a minute of rest and so on in a circle, without taking into account the warm-up, of course. After five rounds, you should rest for three minutes. This is just a variation of interval training. By the way, the best exercises for slimming the belly are much more effective when using this training method.
This is suitable for those who play sports regularly. This is evidenced at least by the fact that CrossFit was originally designed for special forces training.
Training includes weight lifting, resistance training, plyometrics, speed training, and finally strength training.
Doing CrossFit is never boring because, unlike any other program, it does not consist of multiple repetitions of the same actions, but of many types of physical activity that create a great fat-burning workout.
This program is based on the accumulation of the main components of physical fitness: flexibility, endurance, speed, strength and coordination.
Each new training day, you must perform actions that were not there in the last lesson. Alternatively, the daily program may contain 20 push-ups on the bar, 30 push-ups, 40 reps for the abdominal muscles, and 50 squats. There is a three minute pause between actions. The duration of a lesson, if done correctly, does 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 exercises to slim their legs should check out this section. Everyone knows that the simple act of climbing the stairs has an extremely positive effect on the health of the cardiovascular and respiratory systems, and also allows you to burn excess calories. The same principle became the basis for this type of fitness, such as step aerobics.
A lesson burns up to 500 kilocalories. It usually lasts about 50 minutes, but you can start with 20. There aren't that many better exercises for weight loss, but step aerobics are definitely on your 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 may vary.
This technique is often used for early injury recovery.
This is a very simple exercise to perform and organize, which can burn a lot of calories, build complex body and stamina, and strengthen the cardiovascular system. It shows that your own body weight is sufficient for a good workout.
So, the basic exercise consists of the following steps:
- squat down and palms on the ground in front of you;
- straighten the legs and adopt the "lying position";
- return to squatting position;
- straightening up, as high as possible: while raising the arms and straightening the whole body.
That's it. There are also weighted burpees:
- With push-ups. That is, after taking the lying position, the bench press is performed, and then it is returned to the squat position.
- Jump weight. Hands, before getting up, take any load.
Beginners who have difficulty jumping out of a squat can simply stand up instead of jumping.
A round consists of an alternation of 30 seconds of burpees and 30 seconds of rest and lasts 2-3 minutes. In the passive phase, it is recommended to perform the so-called shadow boxing - energetic blows on a dummy target, which increases the effectiveness of the training.
Beginners play up to four rounds with one minute rest between them. And advanced athletes go to 6 rounds with a 30-second rest.
Anyone interested in the best for weight loss should definitely pay attention to this simple and effective technique. You can do burpees 3-5 times a week, either separately or as a warm-up before power loads.
Home Training Requirements
The required sports equipment is represented by the following elements:
- dumbbells, weight: for women from 1 to 5 kilograms; for men from 3 to 16 kg.
- sports mat;
- comfortable and natural sportswear;
- hoop, weighing 1 to 2 kilograms.
Important! If the ring weighs less, the result will be nullified and more bruises will appear on the sides.
If you don't have time to hit the gym, exercising at home is a great substitute. Weight loss exercises will help you achieve good results. The main thing is the right attitude, aspiration and desire.
The problems of excess weight for humanity today are more relevant than ever. Any man and woman who is faced with such annoyance does not give up and tries to find a way out. Some follow rigid diets, others simply cut down on food portions, and some exercise. But in both cases, it is not enough to do just one thing: you need to comprehensively influence your own body and organism, that is, eat well and exercise.
Here we are with you and we consider the best exercises to lose weight. Everyone can choose the most suitable for themselves, the main thing is that the classes are meaningful and do not harm their health. You should not allow overtraining, because this will lead to much more unpleasant consequences than a couple of extra pounds. Remember that health is much more important than beauty!
They are an excellent alternative to workouts in the gym. The main thing is effort, patience. Let's see what complex exercises to lose weight you can do at home.
- Complex exercises to lose weight at home should always start with a clear goal and self-discipline;
- for quick results, you should train at least three times a week; Training
- should start at least two hours after eating;
- a home weight loss exercise course is designed for regular training, the less frequent absenteeism, the sooner the results will be noticeable;
- Before starting the complex, it is necessary to warm up. It is the first and obligatory stage of formation;
- to complete a series of exercises to lose weight at home, you should always stretch;
- You should tense your muscles as much as possible during each exercise. The main thing, when making this or that movement, you must feel the area that is being worked;
- Correct breathing is the key to effective training. Inhalation should always be done with the nose and exhale with the mouth with effort;
- should eat properly and drink enough fluids.
A slim waist and a toned belly is the dream of many. The road to it is long and requires diligence. Let's see what kind of waist exercises you can do even at home.