To improve your body, get fit, be healthy, you need to exercise. If classes in the gym are impossible for some reason, weight loss exercises at home are also suitable. When you ask professional trainers about exercise, the answer is always the same: effective workouts at home for weight loss are what you do!
Eating a healthy diet and exercising regularly is essential to discourage weight gain. The basic principle: you spend more calories than you consume. An experienced sports coach will develop an effective training scheme for weight loss at home. Such a program necessarily includes aerobic exercises, power loads, warming up, and stretching. When done correctly and regularly, the exercises will produce results.
The body needs movement to function properly. Effective exercises to lose weight at home can change your figure in addition to working out at the gym. The more muscle volume, the faster the metabolism and the faster the calories are burned. The body uses a large amount of energy to maintain muscle mass. But even when you eat, walk, or sleep, you burn calories and burn fat.
The benefits of exercise at home to lose weight:
- Restoration of bodily functions.
- Treatment of diseases.
- Rapid fat burning.
- Well defined muscles for great fitness.
- Elimination of "problem areas".
- Increased endurance and strong heart muscle.
- Psychological relaxation.
To begin a regimen to combat excess fat, a standard workout lasts 30 minutes with breaks between sets of 30 to 60 seconds.
Home Training Basics
Before starting the classes, you should set your weight and volume indicators.
Measure volumes:
- one arm at armpit level;
- waist at narrowest point;
- thighs at their widest point, while closing the legs.
Measurements are taken and weighed once a week.
Inventory: gym mat, rubber band, fitball, jump rope, body bar, and dumbbells. For beginners, 1 kg dumbbells are suitable to use in training, after a couple of exercises, increase the weight by 1 kg. The home workout for weight loss for girls allows the weight of dumbbells in one hand: 4 kg. If it is not possible to use a rope, jump without it.
When beginners ask which exercise machine to buy for the home, experienced trainers recommend against using an orbiting track, treadmill, or stationary bike. For weight loss training at home, a jump rope is sufficient. If you find the motivation to jump on it for several minutes a day, then it makes sense to think about buying a full simulator.
Heating
The home weight loss workout begins with a warm-up to invigorate. Home exercise: light jumping, walking or jogging in place for 6 minutes.
After warm-up, stretch the large muscle groups in your legs, arms, and back.
Stretch the anterior thigh muscle: Stand straight, bend your right knee, and pull your right hand toward your buttock. Repeat with the left leg.
Stretch the back of the thigh: With your legs wide apart, bend your right leg at the knee and lean to the left. Stretch to the other side.
Stretching the muscles of the back, sides and abdomen, a series of exercises to lose weight at home:
- Spread your feet shoulder-width apart, reach as much as possible with your hands up to your toes.
- Spread your legs, close your hands on the padlock above your head, and lower them in front of you to eye level. In this case, round your back. Raise your arms above your head and bend your lower back.
- Grabbing your right wrist with your left hand, pull it as far as possible and lean to the right. Repeat on the left side. Gently lower your arms to the sides, opening the shoulder girdle as much as possible.
Weight loss exercises at home: guidelines
People think that weight loss home workouts are only suitable for newcomers, but this is not the case. The home workout includes a full load on the lower and upper body, abs, and back. Do the exercises at home every day, at least 5 days a week.
Home Slimming is an interval training session with a "metabolic effect". By this we mean high-speed, high-intensity resistance training, with alternating strength and aerobic exercises at a rapid pace. For several hours after exercise, accelerated fat burning and weight loss continues. Consider doing interval physical exercises.
Aerobic exercise
To lose weight quickly, in addition to relieving muscles, it is necessary to develop the heart muscle. Aerobic exercises for weight loss at home are called "cardio": the heart begins to work with full force, shortness of breath, and the swelling of the body disappears. The blood is saturated with oxygen, calories are burned and a weight loss regimen is started.
Cardio workouts involve exercising at the same pace for 30 minutes or more:
- running;
- walking briskly;
- jumps;
- swim;
- cardiovascular training.
For best results, athletes perform aerobic exercise to lose weight at home 5-7 days a week.
Leg Strengthening Task for Weight Loss
Quadriceps femoris
Weighted Plié Squat
Grab a dumbbell weighing 5 kg or more at the base with both hands and stand straight, spread your legs wide and slightly bend your knees. The socks point in the same direction as the knees.
Perform plie:
- As you inhale, slowly bend your knees and squat down until your thighs are parallel to the floor. The hands are immobile.
- Focusing on your heels, slowly return to SP as you exhale.
It is important to keep your back straight to avoid injury.
Front swings
Stand with your left side on the chair, grab the backrest with your left hand. Place your right palm on your thigh.
Execution Technique: Sharply lift straight right leg forward, slowly lower back (do not throw, muscle is tight). The front of the thigh works in the exercise. Do 12 times, repeat with the left leg.
Abs, quadriceps: "climber"
Get into a push-up stance, with your weight on your palms and feet. Pull the right knee up to the chest, place the right leg on the toes under the thigh.
Technique: Swap legs in a jump - straighten your right leg and bend your left leg, like a rock climber. Repeat alternately at a rapid pace for 30 seconds.
Gluteal muscles: half bridge
Lie on your back on the mat, arms across your torso, knees bent, and feet shoulder-width apart.
As you exhale, prop yourself up on your heels and lift your hips off the ground. Keep your back straight and hold it that way for a second. As you inhale, slowly return to PI.
You will complicate the exercise if you focus on one leg and lift the other with your hips.
Lunges backwards - alternately with both feet.
While standing, put the chair to the left, hold the chair with your left hand. Lower your right hand.
Execution:
- Take your right leg back, while bending your left knee at a 90 degree angle. Bend your right arm at the elbow. The knee of the right leg faces the ground.
- Push with your right leg and roll it forward, straightening your legs and right arm.
Repeat 10 times, turn the right side towards the chair and work the left leg.
Abductor: walking with an elastic band
Stand, legs slightly bent, gymnastics elastic stretched around the knees. The back is straight, the head and neck are directed upwards.
Technique: step to the side with your legs half bent, keeping the elastic always taut. Placing it around the ankles instead of the knees will make the exercise more difficult.
Calves: Weight gain
The exercise requires auxiliary equipment: a plank fixed to the floor and a bar for the body.
Stand on a board (or any stable and practical object up to 3 cm high) with half your foot. The knees are straight, the heel remains on the ground. Keep the body bar (or bar) on your shoulders, your back is straight.
Exercise: stand on your toes, roll your ankle on the board and lift your heel off the ground. Go back to IP.
Knees and back are straight, calves and ankles work.
If there is no board or if the exercise is difficult, do heel-to-toe turns on the ground.
Hamstrings
Fitball is required. Lying on your back, place your calves on the ball so that when you move your legs, your ankles are on the ball.
Exercise: Raise your hips, keeping your weight on your shoulder blades and feet. Bend your knees, pulling the ball as close to you as possible, squeezing your hamstrings. Hold for a second and return to PI.
Strength exercises at home to lose weight, chest muscles
Butterfly
An effective exercise to strengthen the chest muscles.
Lie on your back with a low pillow underneath. Bend your legs at the knees, press your feet against the floor. In the hands of dumbbells weighing up to 4 kg, the hands are even, extended to the sides.
Execution: Raise arms straight up to eye level, lower slowly. Perform 3 sets of 10 times.
Push-ups, medium stance
The main pectoral muscles, deltas with triceps and partially the back are included in the work.
Lie on the floor, emphasize stretched arms and legs, the body is even. It brushes to the width of the shoulders.
Execution:
- Bend your elbows, lower as much as you can with an even body. Do not stick out the elbows, keep them in the body.
- Stretch your chest and triceps, straighten your arms, and stand up to the starting position.
If the exercise is difficult, start with push-ups on your knees. At the same time, the feet hook each other.
Strength exercises to lose weight at home
Bicep curl
While standing, hold the bar (body bar) in front of you with your arms extended. Turn your palm forward, your elbows should be close to your torso.
Execution: Without lifting your elbows from your torso, raise the bar as much as possible to shoulder height. As you exhale, slowly lower the bar toward PI.
Shoulders: Standing Dumbbell Raises
Stand up straight, spread your feet shoulder-width apart, bend your arms with the dumbbells at the elbows, and press against your body.
Execution:
- As you exhale, raise the dumbbells in front of you to shoulder level, hold them for a second, and lower them slowly as you inhale.
- As you exhale, raise the dumbbells to the sides to shoulder level, hold them down for a second and lower them slowly. Continue alternating.
When lifting dumbbells, do not allow it to swing or twist.
Seated Dumbbell Tricep Raise
Sit on a bench or chair, lower your chest to your knees and keep your back straight so that it is parallel to the floor. With your left hand, grasp the leg of a chair or bench, and with your right hand grasp a dumbbell and press your elbow against your body. Lower your palm with the dumbbell vertically to get a 90 degree angle.
Execution: keeping the elbow pressed against the body, while exhaling, raise the dumbbell until the right arm is fully extended. As you inhale, slowly lower your hand towards the PI. Repeat with your left hand.
After a few workouts, you can do the exercise for both arms at the same time.
Abdominal strength exercises
Press down, pass
Sit on the floor, then roll your body back and lean on your forearms (elbows behind, fingers pointing toward legs). The right knee and ankle are bent in a past position and the left leg is raised 45 degrees off the ground.
Execution: gently bring the right knee to the chest, without changing the position of the left leg and eversion of the ankle. Hold for a second, return to starting position. Repeat 8 times for the left and right legs.
This exercise strengthens the abdominal muscles, stabilizes the hip joints. To make it harder to lose weight at home, pick up the pace.
Straight, internal and external oblique and transverse abdominal muscles
Lying on the ground, extend your arms above your head and raise your legs at a 45-degree angle to the ground.
Execution: inhale, lift the head and shoulders off the ground, press the ribs towards the hip joints, exhale at the highest point. Both feet in the air, arms parallel to the legs. Breathing is uniform. Hold the position for 4 seconds, inhale, and while exhaling, slowly lower yourself back to the starting position.
This is a type of breathing exercise with the activation of all the abdominal muscles.
Oblique abs
You will need a fitball or a normal ball.
This exercise, like regular sit-ups, works on the oblique muscles.
Lying on your back, extend your arms to the sides and press firmly against the floor, palms down. Place the fitball between your legs and raise them 90 degrees to the body, slightly bending the knees.
Execution: slowly lower the right leg to the ground parallel to the arm, without releasing the ball, slowly return to the starting position. Repeat with the left leg.
Rectus abdominis, upper and lower press, accordion exercise
When performing movements, the body folds like harmonious skins. This is a very effective exercise to lose weight at home.
Lie on your back, with both arms behind your head, legs extended, heels raised 6-10 inches off the ground, socks extended.
Exercise: Tighten your abs, bend and lift your knees to your chest, lift your hips and upper body to your shoulder blades. Do 3 sets of 8 times.
The number of repetitions of the exercises varies depending on the physical form.
The combination of cardio and strength training is called interval training, and it can cut your weight loss routine at home to 10-30 minutes.
"Metabolic effect" in 10 minutes
One session in terms of energy expenditure is comparable to 150 minutes of "pure" aerobic exercise. With such a program, you can lose weight and improve your well-being. Exercise at maximum pace alternates with recovery: walking or jogging in place for 15 to 45 seconds.
Before starting fast weight loss exercises at home - 6 minute warm up and after training - 5 minute stretching.
Rocket jump
Spread your feet shoulder-width apart and bend your knees, hands on your quadriceps thigh muscle.
Execution: jump, "throw" the arms straight up in front. Land softly on the PI. Do 2 reps 15-24 times.
To complicate the exercise, grab dumbbells and squat underneath.
Star Jump
Legs shoulder-width apart, knees bent, arms straight at the sides.
Execution: jump, raising arms stretched out at the sides to shoulder height. Land softly on the PI. The back is always straight.
Do 2 reps 15-24 times.
Squats
Feet shoulder-width apart, hands on hips or extended forward.
Execution: sit until the knees form a right angle. The back is straight, the knees do not exceed the level of the fingers.
Complicate the exercise with a barbell or dumbbells.
Lunges backwards
Stand up straight, feet shoulder-width apart, arms straight at your sides.
Execution: Put your right leg as far back as possible, while bending your left knee to a right angle. The heel of the supporting leg does not lift off the ground. Go back to IP. Repeat with the left leg.
Do 2 reps 15-24 times.
Complication: hand dumbbell jump lunges.
Burpee
Stand with your feet shoulder-width apart.
Execution technique:
- Squat down with your hands on the floor.
- Stretch your legs out on the board.
- Squat back down and jump with your arms outstretched.
For a light burpee, instead of hopping, just get up.
Burpee is a multi-joint exercise that involves several muscle groups at once. The most loaded muscles are the legs (hamstrings, glutes, and calves), and the load is also placed on the pecs, triceps, and shoulders. There are practically no muscles that are not affected by the burpee.
If there is a rope, it is allowed to replace any of the exercises listed below with jumping rope for 60 seconds, or supplement them with a workout.
After a metabolic workout, drink plenty of water to stay hydrated. Eating within 2 hours of class is also not recommended.
Fitness ball exercises for beginners
Unprepared people are not recommended to start intensive classes immediately. If you have exercised regularly before, but have allowed a long break between classes, you should start with restoring and strengthening the muscle corset. A home strength weight loss exercise program is ideal for this. Strength training increases muscle density, endurance, reduces the risk of injury, and prepares the body for increased stress.
Effective exercises to lose weight at home: on a fitness ball (fitball). Beginners start with two sets of 10-15 reps, the optimal level is 2 to 3 sets of 20 reps. It is better to do fewer repetitions than to do the exercise badly many times.
Back exercises
Chest Department, classes for the prevention of osteochondrosis
Lie on the fitball with your stomach down and support your feet against the wall to maintain stability. Put your hands along your torso, palms up.
Technique:
- Raise your upper body while simultaneously turning your palms toward the floor and squeezing your shoulder blades. Don't arch your back.
- Slowly descend and return to PI.
Lumbar region
Sitting on the floor with your legs extended, hook the elastic band on your legs, lean forward, creating a slight tension in the band.
Technique:
- Lean back 110 degrees, bring your arms toward your chest, and squeeze your shoulder blades.
- Wait a second.
- Slowly return to PI.
Loin and abs
Kneeling behind the fitball, rest your elbows on the ball. Lean forward so your stomach is on the ball.
Technique:
- On your elbows, slowly roll the ball 5 centimeters forward.
- Slowly return to PI.
To increase the difficulty, the knees should be fully extended during the exercise so that the head, shoulders, hips and feet form a straight line.
Abdominal exercises
Oblique abs
Near the wall, sit on the fitball with your right hip, stretch your right leg forward and push your left leg back. Rest your feet against the wall for stability and place your hands behind your head.
Technique:
With your back straight, lower your body onto the fitball and lift it to its original position. Run smoothly, repeat 15 times on each side.
Straight and oblique abs
Lie down on the fitball, resting your lower back and keep your feet pressed against the floor with a confident emphasis. Put your hands on your temples.
Technique:
Raise the body, stretch the right elbow towards the left knee. Lower yourself to the starting position. Repeat alternately with the right and left hand.
Top press
Lying on the floor on your back, with your legs straight, squeeze the adjustment ball between your legs and lift them up to a 45 degree angle. Hands are straight, towards the ball.
Technique:
Raise your shoulder blades off the ground and touch the ball with your fingertips. Slowly lower your body towards the IP.
This set of exercises improves coordination and tones muscles, preparing you for more challenging workouts.
Body shaping exercises
The hourglass body shape is considered the ideal of a woman's figure, when the volume of the chest and hips are equal, while with a narrow waist. But not everyone has those shapes. There are 4 more shapes: pear, apple, rectangle, and inverted triangle. It is not enough for women of this type to lose weight, they strive for the ideal shape. For this purpose, modeling is carried out at home - slimming classes according to an individual program, taking into account the type of figure.
Shaping for a "pear" woman
Full and "heavy" hips, narrow waist and pretty shoulders - this is what a "pear" or "triangle" shape looks like. A common problem for these women is the appearance of cellulite on the thighs. In this case, the exercise program for weight loss at home for girls has two objectives: to tighten the thigh muscles, eliminate their volume and increase the mass in the chest and shoulders.
Principle of formation:
- Lots of lunges and squats.
- Front swings.
- Dumbbell lift.
- Aerobic exercise.
Focus on quads, glutes, shoulders, and triceps. On the legs 12 repetitions of the exercise, on the arms - 8.
When correcting the "pear", do not move the abductor muscle. Swings and side steps are not for you!
| Week number | Squat count | |||||
| 1 approach | 2 approach | 3 approach | 4 approach | 5 approach | Total squats | |
| 1 | 8 | 10 | 8 | 8 | 6 | 40 |
| 2 | 10 | 12 | 10 | 10 | 8 | 50 |
| 3 | 10 | 15 | 12 | 12 | 10 | 59 |
| 4 | 15 | 15 | 15 | 15 | 12 | 72 |
| 5 | 15 | 20 | 18 | 16 | 12 | 82 |
| 6 | 15 | 20 | 20 | 20 | 15 | 90 |
Exercises for the apple shape
They are usually of medium height, with narrow hips and a wide waist. It is at the waist where the "apple" woman quickly accumulates fat deposits. The legs and arms are usually slim and graceful.
Training direction:
- Cardiovascular load (treadmill, stepper, walking, jumping).
- Exercises to reduce the waist (hula-hoop rotation, use of gymnastic disk, pumping of the press).
- Energy load on the legs (to visually align the lower body with the upper part).
Do not make side bends or use an exercise bike or an orbiting track.
Training Rules: Building a Regimen
There are many systems for training at home. Interval training works well for weight loss, but there are other approaches.
A divided program is effective, designed for three days of strength training per week with alternating exercises for different muscle groups. The days without strength training, aerobic training.
Example:
- Monday is a race.
- Tuesday - legs and abs.
- Wednesday: walk and jump rope.
- Thursday - back and arms.
- Friday - swimming.
- Saturday - chest and legs.
- Sunday is a day off.
This is just a general example, because the split system is individually selected for everyone.
How not to lose the incentive to train at home?
Unfortunately, motivation to exercise at home to lose weight tends to decrease because there are other activities at home.
The main advice to give in this situation is quite simple: Develop an addiction to positive activity. Then you will be pushed into training with "terrible force".
Create plan
It's important to plan your workouts at home in the same way that you do at the gym. Schedule the same time regularly, write a plan, and schedule 3 weeks in advance. After getting through these three weeks, you will enter the regimen and won't even think about missing a workout.
Change exercises
Also add variety to your weight loss workout at home by changing and alternating exercises. Limited equipment does not mean monotony - do different exercises with the same equipment. Use the tools at home; even a roller or towel will work for many exercises.
Make weight loss a game!
You can't ignore the competitive element, connect your family or friends to train and measure volumes at the same time. At first, it motivates me to win in the measurements, and after a couple of weeks of regular classes, the long-awaited changes in the figure.
The goal of home weight loss workouts is to lose weight, get fit, and improve health. To do this, listen to your body. Training should take place to the maximum, but not "due to attrition". Do only feasible exercises, stick to the schedule. With each exercise, your heart, lungs, joints, muscles, tendons, and bones get stronger. The fat melts away and you lose weight, even if it is not yet visually noticeable.