What are the most effective weight loss exercises

A simple weight loss exercise routine at home for 20 minutes a day. Effective weight loss and elaboration of problem areas with effective physical activity.

Not every representative of the fair sex can boast of a carved figure that nature has generously rewarded her with. Most women and girls have to work hard on their body to achieve seductive forms. And unfortunately, not everyone can afford to go to the fitness club regularly for training due to various circumstances. But to effectively lose weight, tighten muscles and consolidate the result for a longer period of time, you can train at home. We offer you a simple set of weight loss exercises at home, which will definitely help you get rid of fat deposits in problem areas and improve your general well-being.

Exercises for losing weight and strengthening the muscular corset

weight loss exercise

To achieve good results in a short time, you need a comprehensive approach to weight loss. It takes not only physical exercise, but also a review of 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 clean water or green tea a day.

Exercises for a flat stomach and slim waist

Many women face the problem of fat deposition on the abdomen and hips. These weight loss exercises are effective and easy to remove.

Weight loss complex in the hips and buttocks

What exercises you need to do to lose weight in the hips and buttocks, will be discussed below. Perform this complex regularly and after 3-4 weeks you will be able to evaluate the first results.

Follow the proposed complex daily, follow a light diet, move more, and after a month the scales will show 5-9 pounds less.

Every spring we start to fight overweight. Heavy diets and "wear" trainings are underway. Some even resort to miracle pills. But even babies know that physical exercise for fast weight loss plays a major role in the war against the hated pounds.

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 (recommended by the doctor) duration of training is 20-30 minutes.

Try the following set of physical exercises and surprise your friends with spectacular results.

Warm-up and exercises for fast weight loss

Every workout should start with a warm-up. Muscles and joints need to be warmed up. This will save you from sprains and injuries of varying severity.

warm-up and weight loss exercises

So here we go. First, rub your palms vigorously until they warm up. Use them to warm the face, ears and neck. Then make a few rotational movements with each joint in both directions.

Warm your shoulders and arms. We perform circular movements with the shoulders several times forwards and backwards. The hands are straight, the palms are parallel to the floor and they look in opposite directions (as if depicting a penguin). Next, we bend our elbows in different directions, and behind them - our fists.

Straighten your upright back. Rotate in opposite directions, leaving the lower body still. The head looks in front of him all the time. Do 25 reps.

Then move your body in a circle. 10 rotations in each direction. The legs are still motionless.

A set of exercises for fast weight loss at home

Butt weight loss exercise

Place your feet slightly wider than your shoulders, bend them at the knees (most effectively at right angles). Stand in this position for as long as you can.

Squat exercise

Do 2-3 sets of 25-35 reps. During the squat, the knees should be directly over the feet.

Jumping exercise

Squat. From this position, jump to the highest possible height and return to the starting point. Repeat 20 times.

Scissor Exercise

Lie on your back with your legs straight and your arms below your lower back. Cross your legs and spread them as wide as possible. Only 10 reps.

Exercise thin legs

Get on your knees with your arms outstretched in front of you. Sit at a brisk speed, leaning your body for balance. Repeat 20-30 times.

Half-row exercise

exercise for half the body

Stand with your feet slightly wider than your shoulders and your toes facing in opposite directions. Do the half squat at a slow pace, staying on the bottom as long as you can. Return to the starting position at the same speed. Do 20 reps in 2 sets.

Leg Swing Exercise

Lie on your side. Bend your lower leg. With the upper leg, make smooth lifts of maximum amplitude. Make 20 swings. Repeat in the opposite direction.

Abdominal Exercise

Lie on your back with your hands under the back of your head, legs straight. Pull 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 twisting exercise

Lying on your back, bend your knees. Put your hands on the back of your head. Now extend your elbow towards the opposite knee. Repeat 20 times. Now on the opposite side.

Exercise for lower press

Continuing to lie on your back, extend your straight legs at a 45 ° angle to the floor and hold as far as you can. Make 10 series.

Practice working out all your abdominal muscles

The starting position is the same. Put your hands on your sides and rest your palms on the floor. Straighten your legs upright. Slowly lower your legs down, go back up, alternately lowering them left and right. Do this 12 times in all directions.

Half Bridge Exercise

Keep lying on your back. Legs bent at the knees resting on the floor, arms stretched along the body. Raise your pelvis as high as possible and lower it. Perform the movement 20-30 times.

Back Exercise

Lying on your back, place your arms and legs perpendicular to the floor. Alternately tear your thighs and shoulders off the floor as if trying to reach the ceiling with them. Do 20 reps.

Exercise "Lie Liar"

Roll over on your stomach. Raise your straight legs and arms at the same time to the maximum height. Stretch in opposite directions. Repeat 30 times.

Exercise "Push-ups"

Step into the board. Lower your knees to the floor. Rise to the floor 10 times.

Exercise "Reverse push-ups"

Stand with your back against a chair. Sit on the edge and rest your hands on the sides of your torso. Bend your legs at a right angle and place your heels on the floor. Pull the pelvis 5 cm over the edge of the chair, the back should remain straight. Bend your elbows at a 90 ° angle. Climb up. The elbows are categorically unacceptable for separation in different directions. Repeat 15 times.

Hand Exercise

Stand upright, arms in front of you. Stay in this position as long as you can.

arm exercises

Cooling Exercise

Be sure to stretch your workout. Sit on the floor, spread your legs to maximum width; smoothly stretch your body forward, left, right. Lie on the floor and extend your arms and legs transversely in opposite directions (i. e. , pull your left arm and right leg and vice versa).

Performing weight loss exercises at home will help you tone your muscles and improve your overall body performance. You will achieve fast results if you do the whole complex regularly.

Why exercise matters

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 very spoiled by the advantages of civilization and spend too much time in a sitting position, so we are forced to burden ourselves separately in order to solve our condition. Weight loss is often used not only to become beautiful, but also to become healthier.

Physical activity burns calories and builds muscle. It also increases the speed of metabolism, which not only stimulates fat burning, but also improves overall health.

So, it's time to figure out which exercises are best for weight loss.

Launch

So, let’s start with the best weight loss exercises with the most famous. It's no secret that running is the first exercise that will help you lose weight. In addition, it strengthens the cardiovascular and respiratory systems, as well as bones and connective tissue. In the process of running, about 600 kilocalories are burned.

The uniqueness of this exercise lies in the fact that it is completely natural for people, and therefore there are no side effects (if you exercise sensibly and feel your body). You do not need special equipment and any specific conditions for running, and this is another advantage of this exercise.

Interval interval training is recommended for intense calorie burning. They involve periodic short (0. 5-2 min) explosive accelerations during the main operating cycle. This running option contributes to more efficient and faster calorie burning, develops leg muscles well and speeds up metabolic processes.

Before starting the exercise, it is necessary to warm up a bit or walk for a few minutes, gradually increasing the pace. Stretching before running is not recommended. Since this exercise loads the joints, it is desirable to choose comfortable and high-quality shoes for it.

When thinking about 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. Muscle grows under the layer of fat and burns it to a small extent, while physical activity fights fat much faster.

Walk

This exercise has the same benefits as running, but puts less strain on the joints. Therefore, walking is suitable for those who have health problems (of course, not prohibiting walking). It has a beneficial effect on 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 for 30 minutes at 6-7 km / h will burn up to 250 calories. If you do this every day, you can lose a pound in a week. You can walk anywhere. If you lack free time, just walk to work.

Swimming

swimming for weight loss

Regardless of the type, swimming is great for weight loss. Exercise intensely, you can burn up to 700 kilocalories per hour. In addition to losing weight, swimming helps strengthen muscles, toning them and forming the correct proportions of the body. It is great for people who suffer from obesity, asthma, arthritis and musculoskeletal problems.

During swimming, a person strengthens all major muscle groups: abs, back, legs, arms, buttocks. It can be used in conjunction with other activities or as a stand-alone exercise. Swimming is by far one of the best weight loss exercises.

Cycling

Cycling is the next item on the list of the best weight loss exercises. This is a pretty good way to lose weight, which is of the average type considering the number of loads.

An 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 strain the joints. Even those who are not specially prepared can easily cross a few kilometers on it.

Of course, it is much more interesting and useful to train outdoors, because uneven terrain creates additional stress, landscapes allow you to distract yourself, and fresh air gives tone to the body. In addition, "riding" outdoors is much more beneficial for the cardiovascular system than exercising 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 for losing weight on the hips, because the main load is the leg extensors.

One way to optimize your workout time is to ride your bike to work. This is a great way to recharge your batteries in the morning and boost your metabolism, which will allow your body to burn more calories throughout the day. Well, by returning from work to a two-wheeled friend, you can consolidate the success of your morning workout and get a great rest. After the evening lectures you will have a healthy, healthy sleep. Of course, this method is relevant in those areas where there are bike paths or car traffic allows you to ride safely on simple roads. Otherwise, it is better not to take risks, because such a ride will leave only negative impressions.

Elliptical Trainer

elliptical weight loss trainer

Exercises on this simulator can also be included in the complex "Best weight loss exercises at home". Such training allows you to develop 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 moving backwards, you can select the most appropriate level of intensity.

A person of average build, exercising on an elliptical trainer, can burn about 600 kilocalories per hour. Despite the fact that the simulator simulates the running and movement of skiers (otherwise, skiing also burns calories very well), it does not strain the joints. Thanks to this property, it is more accessible to people with arthritis, obesity and musculoskeletal disorders.

To burn more calories, it is recommended that you hold on to the handles during exercise. This will create extra stress on your arms and shoulder girdle. Try not to think about calories burned. It is much more useful to monitor your pulse. That should be about 85% of your body’s capacity. By choosing a load in such a way that this frequency is maintained, you can achieve the most efficient result.

This can be classified as one of the best home weight loss exercises, but the simulator is relatively expensive and takes up quite a lot of space. Therefore, many will prefer to exercise on it in the gym.

Tennis

The "Best Weight Loss Exercises" complex continues such a famous game as tennis. It allows you to burn about 600 calories.

This type of physical activity is suitable for those who like to train in the company. It will also appeal to those who don’t like sports but love 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 to expel negative emotions and increase resistance to stress.

When you play tennis, the muscles of the arms, legs and abdomen are involved. In addition to the body, the head is also trained, because here you cannot do without the possibility of planning your actions and quick decisions. Such 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

high-intensity interval training

With this interesting technique we continue the best set of weight loss exercises at home. It is suitable for those who deal exclusively 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 efficiently and speeds up your metabolism.

Works well with other types of training. They consist of short explosive sets that alternate with less intense action or complete rest.

For those who have not played sports this way before, you need a few months of preparation. This can be as simple as riding a bike, running, swimming or even walking. The main condition is the change of active and passive interval.

Start warming up for five minutes. The sixth minute is an 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 one variation of interval training. Otherwise, the best abdominal weight loss exercises are much more effective when using this training method.

CrossFit

This is suitable for those who play sports regularly. This is evidenced at least by the fact that CrossFit was originally intended for special forces training.

Training includes weightlifting, endurance training, plyometrics, speed training and finally strength training.

Performing 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 one great fat burning workout.

This program is built on the accumulation of the main components of physical fitness: flexibility, endurance, speed, strength and coordination.

Every new day of training you need to perform actions that were not in the last lesson. Alternatively, the daily program may include 20 barbell stretches, 30 push-ups, 40 reps for the abdominal muscles, and 50 squats. There is a three-minute break between actions. The duration of one lesson, if performed correctly, does not exceed 20 minutes. To get the most out of this technique, you should train at least 3 times a week.

Step aerobics

step aerobics for weight loss

Those looking for the best leg weight loss exercises should take a look at this section. Everyone knows that simply walking up 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 has become the basis for this type of fitness, like step aerobics.

One lesson burns up to 500 kilocalories. It usually takes about 50 minutes, but you can start with 20. There aren’t that many of the best weight loss exercises, but step aerobics is definitely on their list. The essence of this system lies in the use of a special platform for ascent. Depending on the level of training of the athlete and his goals, the height of the platform of the stairs can vary.

This technique is often used for early recovery from injury.

Burpee Exercise

This is a very simple exercise to perform and organize, which can burn a large number of calories, develop a complex body and endurance, and strengthen the cardio system. It proves that your own body weight is enough for a good workout.

So, the basic exercise consists of the following steps:

  • squat and palms on the floor in front of you;
  • straightening legs and adopting a "lying position";
  • return to squat position;
  • standing up, as much as possible: while the arms are withdrawn and the whole body is straightened.

That's all. There are also weighted burpees:

  1. With push-ups. That is, after taking a lying position, a bench bench is performed, and then it returns to the squat position.
  2. Jump to the weight. Lift any load before swinging your arms.

Beginners who find it difficult to jump out of a squat can simply get up instead of jumping.

burpee for weight loss

The round consists of changing 30 seconds of burpee and 30 seconds of rest and lasts 2-3 minutes. In the passive phase, it is recommended to perform the so-called boxing in the shadows - energetic blows to an imaginary target, which increases the efficiency of training.

Beginners play up to four rounds one minute apart. And advanced athletes go up to 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 do burpees 3-5 times a week, either separately or as a warm-up before an electric load.

Home Exercise Requirements

The required sports equipment is represented by the following items:

  • 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 pounds.

Important! If the hoop is smaller, then the result will be annulled, and more - bruises will appear on the hips.

If you don’t have time to visit the gym, fitness at home is a great replacement. Weight loss exercises will help you achieve good results. The main thing is the right attitude, aspiration and desire.

The problems of being overweight are more important to humanity today than ever before. Any man and woman faced with such a nuisance do not give up and try to find a way out. Some stick to a rigid diet, some simply cut down on portions of food, and some exercise. But in both cases it is not enough to just do one thing - you need to comprehensively affect your own body and organism, that is, eat and exercise properly.

Conclusion

Here we are with you and we consider the best weight loss exercises. Everyone can choose the most suitable for themselves, the main thing is that the watches make sense and do not harm health. You should not allow excessive training, as this will lead to much more unpleasant consequences than a few extra pounds. Remember that health is much more important than beauty!

They are a great alternative to gym workouts. The main thing is aspiration, patience. Let’s take a look at what complex weight loss exercises you can do at home.

Among them:

  • complex weight loss exercises 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 begin at least two hours after a meal;
  • course of weight loss exercises at home is intended for regular training, the less often there are absences, the more noticeable the results will be;
  • Before starting the complex, you need to warm up. It is the first and obligatory phase of training;
  • to complete a set of weight loss exercises at home, you always need to stretch;
  • You need to strain your muscles as much as possible during each exercise. The main thing, when you make this or that movement, you should feel the zone being processed;
  • Proper breathing is the key to effective training. Inhale always with your nose, and exhale with effort;
  • should eat properly and drink enough fluids.

A slim waist and a tight stomach is a dream of many. The road to it is long and requires diligence. Let’s look at what waist exercises you can do even at home.

05.09.2020