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Workouts for weight loss: the best programs at home

a series of exercises for weight loss

One of the most effective ways to achieve weight loss at home is to exercise regularly.It is advisable to train for weight loss according to the program.It should include strength training (push-ups, lunges, pull-ups, dumbbell presses, deadlifts) and cardio (running, aerobics, swimming, jumping rope).

When developing an individual training plan, factors such as level of sports training, weight, age, lifestyle and occupation should be taken into account.

A set of exercises for free home training,

Strength training at home solves three problems: it tones the muscles, increases calorie consumption and stimulates the endocrine system.This helps to activate metabolism and increase the rate of fat burning.

The lesson should begin by preparing the core, muscles, ligaments and joints for the load.To do this, it is recommended to do a warm-up: jump rope for a few minutes, do a series of stretching bends of the body, swing the limbs, and twist the torso.Preparation for the training takes about 15 minutes.

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

Lungs

Allows powerful pumping of the femoral biceps and quadriceps muscles.The buttocks, lumbar muscles and abs are also subject to stress.

Execution sequence:

  1. Take the starting position: place your feet shoulder width apart, lower your arms along your body, straighten your posture and pull in your stomach.
  2. Take one step forward with your left foot as you lower your body down.
  3. Return to the starting position and perform a squat step with your right leg.

In each of the four sets, you should do 13-16 repetitions with a minute rest between sets.

Deadlift

Powerful, energy-consuming exercise should be done with weights: dumbbells, kettlebells, barbells.At home, you can use improvised means: a bag or large bottles of water.

Technique:

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

The recovery break between sets is 55-70 seconds.There are four approaches.

Push-ups

how to do push-ups to lose weight

Through push-ups the pectoral muscles and triceps of the shoulder can be pumped effectively.

The sequence of the proper push-up technique:

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

Rest for about 45-65 seconds and do another 4 sets.

Dumbbell rows

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

The correct way to pull a dumbbell is:

  1. Take the missile in your left hand.
  2. Place your right hand on the bench, placing your right knee on it.
  3. Align your spine and tighten your stomach.
  4. Place the dumbbell at arm's length, at chest level.
  5. As you inhale, pull the weight up, moving your elbows as far back as possible.
  6. As you inhale, lower the missile down.
  7. Repeat the movement 12-13 times, then pause for a minute to rest and repeat the exercise three more times.

Ball program

To perform a static exercise to work out the abdominal muscles, you will need one fit ball and one 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 on the fitball.
  3. Lift your pelvis up until your body is completely aligned in the horizontal plane.
  4. Fix in this position for 30-45 seconds.
  5. Get up, rest for about 40 seconds and do three more sets of the same.

Barbell Squats

One of the most powerful weapons in the fight against extra pounds.This allows creating a strong functional load for the whole body, which greatly increases the rate of fat burning.

barbell squats for weight loss

Technique:

  1. Equip the bar with weights and throw the barbell over your shoulders, grasping it firmly with your hands.
  2. Spread your feet wide and turn your toes out.
  3. Tighten your abdominal muscles.
  4. As you draw air into your lungs, gently lower yourself into the "squat" position.
  5. As you exhale, rise to a standing position.
  6. Do about 12 repetitions, then take a minute's rest and do the exercise three more times.

Dumbbell chest press

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

Sequence of actions:

  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. Straighten your arms up at chest level (starting position).
  4. When making an entrance, lower the missile down to the area just above the chest (the elbows go to the sides).
  5. As you exhale, press the dumbbells up.
  6. Do about 12-14 repetitions.
  7. Take a minute break to heal and do 3 more sets.

Single leg raises with dumbbells

The exercise is more suitable for men and women with training experience.For beginners, it is better to do deadlifts on two legs.

Technique:

  1. Take two dumbbells in your hands and lower the weights down until your arms are straight.
  2. As you inhale, gently tilt your body forward and extend your left leg back at the same time (the supporting and rear legs should form a right angle).
  3. As you exhale, return to standing.
  4. Do 12 repetitions, then rest for 50-70 seconds and do a similar set with an emphasis on your left leg.

There are four approaches.During a lunge, the supporting leg should be slightly bent at the knee joint.

Pull-ups on the horizontal bar

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

Sequence of implementation:

  1. Grab the bar at shoulder width.
  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 down.
  6. Do as many pull-ups as possible, then rest for about 75 seconds and do three more sets.

Pulling your legs to the horizontal bar

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

Technique:

  1. Grab the bar at shoulder level.
  2. Bend your knees slightly.
  3. As you exhale, raise your shins up until they touch the horizontal bar.
  4. As you inhale, lower your legs down.
  5. Do 8-12 repetitions.
  6. Rest for about 45-60 seconds and do three more sets.

fat burning cardio

Effective fitness should include plenty of cardio to burn fat on your stomach, legs, arms, arms and back.Aerobic exercises for weight loss help you speed up your metabolism quickly and achieve slimness all over your body.

At home it is effective to use:

  • Dance aerobics.Rhythmic gymnastics with music can be done with your own weight and with various sports equipment: step platform, dumbbells, gymnastic balls, sticks and elastic bands.Dance aerobics also allows you to do morning exercises.The duration of one lesson should be 25-40 minutes.
  • Jump rope.The most effective is a system where the exercise is done cyclically: 2-3 minutes - jumping, 45-75 seconds - a break for rest.It is recommended to do at least seven approaches during one lesson.
  • Swimming.It is advisable to visit the swimming pool twice a week for 40 minutes a day.Swimming is most effective using high-intensity styles: breast stroke, crawl.Pools with cold water should be avoided, as prolonged and systematic exposure to low temperatures can cause thickening of subcutaneous fat.
  • Long walks.It is an effective tool to burn calories every day.The effectiveness of this type of cardio depends more on the duration than the intensity.Therefore, one walk should last at least 120 minutes.

To get the most benefits from aerobic exercise, it is recommended to do it in warm clothes (this will create a thermogenic effect) on an empty stomach.

Training programs

It is advisable to separate strength and cardio training, performing at different times of the day: the first in the morning, the second in the evening.This technique will reduce the recovery time after each session and provide the maximum fat burning effect.The duration of training should be determined according to the general health and level of functional training of each individual.The average value for aerobic exercise (except for walking) is 25-40 minutes, for strength training - 45-50 minutes.

When creating a training program for weight loss, the main consideration should be the athletic condition of the man or woman.Based on this, there are three levels in the complete training cycle: initial, intermediate and advanced.

Entry level

For girls who are overweight and beginners, the most effective system will be working all the muscles of the body in one session (complex training).

A sample lesson plan looks like this:

  1. Monday: lunges, push-ups, pull-ups on the horizontal bar, pulling the legs to the horizontal bar
  2. Tuesday: swimming.
  3. Wednesday: barbell squats, dumbbell chest press, dumbbell rows, ball plank.
  4. Thursday: closed.
  5. Friday: deadlifts, push-ups, pull-ups, leg pull up.
  6. Saturday: dance aerobics, jump rope.
  7. Sunday: long walks.

The initial level should be about 2-3 weeks.

Intermediate level

The training program at this stage is focused on burning fat and creating beautiful relief.Its essence is that no more than two muscle groups are pumped in one session.This technique allows you to perform a greater number of exercises specifically for each area of the body.This allows not only to get rid of fat, but also to build muscle in underdeveloped areas of the body.

Class schedule:

  1. Squats with a barbell, lunges, deadlifts, ball planks, pulling a leg up to the horizontal bar.
  2. Pull-ups on the horizontal bar, dumbbell rows, push-ups and dumbbell presses.

It is recommended to exercise according to this scheme every other day, alternating workouts.

The average level is calculated for a month.A series of cardio exercises must be performed on days off strength training.

intense program for intense fat burning

In the case of advanced practitioners (those with a long training history), as well as women who want to reduce the percentage of subcutaneous fat, but are not overweight, it is better to do a two-week split.Its essence is that only one muscle group is pumped in one workout.

Sample plan:

  1. Monday: chest work (push-ups, dumbbell chest press).
  2. Tuesday and Wednesday: Cardio Exercise.
  3. Thursday: leg pump (deadlift, one-leg deadlift, lunges).
  4. Friday and Saturday: aerobic exercise (running, swimming, jumping rope, aerobics).
  5. Sunday: closed.
  6. Monday No.2: working out the back (pull-ups on the horizontal bar, dumbbell rows).
  7. Tuesday, Wednesday No.2: aerobic exercise.
  8. Thursday No.2: pumping the abdominal muscles (plank on balls, pulling the legs to the horizontal bar).
  9. Friday, Saturday No.2: cardio training.
  10. Sunday No.2: a day of rest from stress.

So, a two week split allows you to do 12 hard workouts and achieve intense fat loss in just 14 days.

Common mistakes

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

The most notable of which are:

  1. The desire to exercise every day for several hours.This technique will not give more intense weight loss, and in some cases it can even lead to stagnation of results and overtraining.
  2. Arch your back during squats, lunges and deadlifts.This should not be done, as this technique can damage the intervertebral discs.
  3. Dehydration of the body.Many girls try to drink less water to lose weight quickly, wrongly believing that in this case fat will begin to oxidize.In fact, with a lack of fluid, metabolic processes (including lipid metabolism) in the body will slow down.Therefore, it is necessary to drink a lot of water during the day: its daily volume should be at least 1500 ml.

A work-rest routine is very beneficial for losing weight: it has been found that if you train and sleep at the same time every day, your body will start shedding extra pounds much faster.

Contraindications to strength training

Strength training for weight loss at home should be limited or completely excluded from the training program in case of severe heart and musculoskeletal diseases.In this case, static loads (for example, planting on balls) and light cardio (walking, calm swimming) can.

All forms of exercise should be avoided during infectious diseases.

To eliminate all kinds of contraindications and protect yourself as much as possible from health problems, on the night before the classes it is recommended to carry out a complete and comprehensive examination and consult a sports doctor.