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Exercises to lose weight: the best programs at home

set of exercises for weight loss

One of the most effective ways to lose weight at home is to exercise regularly.It is advisable to carry out weight loss training in accordance with the program.It should include strength training (push-ups, lunges, push-ups, dumbbell bench presses, deadlifts) and cardio (running, aerobics, swimming, jumping rope).

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

A set of strength exercises for training at home

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

The class should begin by preparing the heart, muscles, ligaments and joints for the load.To do this, it is recommended to warm up: jump rope for a few minutes, perform a series of body flexions, swing your limbs and twist your torso.Preparing for training takes about 15 minutes.

The duration of the main class should be in the range of 45 to 55 minutes.

Lungs

Allows powerful pumping of the biceps femoris and quadriceps muscles.The buttocks, lower back muscles and abdominals are also subject to stress.

Execution sequence:

  1. Take a starting position: put your feet shoulder-width apart, lower your arms along the body, straighten your posture and draw in your stomach.
  2. Step forward with your left foot as you lower your body.
  3. Return to the starting position and take a squat step with your right leg.

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

Deadlift

A powerful and energy-consuming exercise should be performed with weights: dumbbells, kettlebells, bars.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 to the front of your thighs.
  2. Place your shins shoulder-width apart.
  3. As you inhale, lower the projectile, tilting your body forward 90 degrees (you can slightly bend your knees).
  4. As you exhale, straighten up and stand upright.
  5. Perform 12-14 repetitions.

The recovery pause between sets is 55 to 70 seconds.The number of approaches is four.

Push-ups

how to do pushups to lose weight

Push-ups allow you to effectively pump up the pectoral and triceps muscles of the shoulder.

Sequence of correct push-up technique:

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

Rest for about 45-65 seconds and do 4 more 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. Pick up the projectile with your left hand.
  2. Place your right hand on the bench, resting your right knee on it.
  3. Align your spine and contract your stomach.
  4. Place the dumbbell at arm height, at chest height.
  5. As you inhale, pull the weight up, moving your elbow as far back as possible.
  6. As you inhale, lower the projectile.
  7. Repeat the movement 12 to 13 times, then take a one-minute break to rest and perform the exercise three more times.

Ball plank

To perform a static exercise to work out your abdominal muscles, you will need a fitball and a hemisphere.

Algorithm:

  1. Place sports equipment on the floor at a distance of approximately 100 cm from each other (depending on the person's height).
  2. Place your palms on the hemisphere and throw your shins onto the fitball.
  3. Raise the pelvis until the 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 similar sets.

Barbell squat

One of the most powerful weapons in the fight against extra pounds.It allows you to create a strong functional load for the entire body, significantly increasing the rate of fat burning.

barbell squats for weight loss

Technique:

  1. Equip the bar with weights and swing the bar over your shoulders, holding it firmly with your hands.
  2. Spread your legs wide and turn your toes outwards.
  3. Contract your abdominal muscles.
  4. While drawing air into your lungs, gently lower yourself into a “squat” position.
  5. As you exhale, stand up straight.
  6. Do about 12 repetitions, then take a one-minute rest break and perform the exercise three more times.

Dumbbell chest press

The exercise is used to stimulate 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. Stretch your arms at chest height (starting position).
  4. When making an entry, lower the projectile to the area just above the chest (elbows diverge to the sides).
  5. As you exhale, press the dumbbells upward.
  6. Do about 12 to 14 repetitions.
  7. Take a minute break to recover and do 3 more sets.

Single leg deadlift with dumbbells

The exercise is best suited for men and women with training experience.For beginners, it is best to perform deadlifts on two legs.

Technique:

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

The number of approaches is four.During a lunge, the supporting leg should be slightly bent at the knee joint.

Push-ups on the horizontal bar

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

Implementation sequence:

  1. Hold 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.
  6. Do as many pushups as possible, then rest for about 75 seconds and perform three more sets.

Pulling the legs to the horizontal bar

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

Technique:

  1. Hold the bar at shoulder height.
  2. Slightly bend your knees.
  3. As you exhale, lift your shins until they touch the horizontal bar.
  4. As you inhale, lower your legs.
  5. Do 8-12 reps.
  6. Rest for about 45-60 seconds and perform three more sets.

Cardio to burn fat

Effective fitness to burn fat on the belly, legs, buttocks, arms and back must include lots of cardiovascular exercise.Aerobic exercises for weight loss help to quickly speed up metabolism and achieve slimness throughout the body.

At home, it is effective to use:

  • Dance aerobics.Rhythmic gymnastics to music can be performed both with your own weight and with various sports equipment: step platform, dumbbells, gym balls, sticks and elastic bands.Dance aerobics also allows you to do morning exercises.The duration of a class should be 25 to 40 minutes.
  • Jump rope.The most effective is a system in which the exercise is performed cyclically: 2-3 minutes - jumping, 45-75 seconds - rest break.It is recommended to perform at least seven approaches during one class.
  • Swimming.It is advisable to visit the pool twice a week for 40 minutes a day.Swimming is most effective using high-intensity styles: breaststroke, front crawl.Swimming 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 duration than intensity.Therefore, a walk should last at least 120 minutes.

To get the maximum benefit from aerobic exercise, it is recommended to perform it in warm clothing (this will create a thermogenic effect) on an empty stomach.

Training programs

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

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

Entry level

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

An example lesson plan looks like this:

  1. Monday: lunges, push-ups, pull-ups on the horizontal bar, pulling legs to the horizontal bar
  2. Tuesday: swimming.
  3. Wednesday: barbell squats, dumbbell bench press, dumbbell row, plank with ball.
  4. Thursday: closed.
  5. Friday: deadlifts, push-ups, pull-ups, leg curls.
  6. Saturday: aerobic dancing, jumping rope.
  7. Sunday: long walks.

The initial level should last about 2 to 3 weeks.

Intermediate level

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

Class times:

  1. Barbell squats, lunges, deadlifts, ball planks, leg curls to the horizontal bar.
  2. Push-ups on the horizontal bar, dumbbell rows, push-ups and dumbbell bench presses.

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

The average level is calculated for one month.A series of cardiovascular exercises should be performed on days off from strength training.

A tough program for intense fat burning

For advanced exercisers (those with a long training history), as well as women who want to reduce the percentage of subcutaneous fat but are not overweight, a two-week split is more suitable.Its essence lies in the fact that only one muscle group is pumped in one workout.

Sample plan:

  1. Monday: chest work (push-ups, dumbbell bench press).
  2. Tuesday and Wednesday: Cardiovascular exercise.
  3. Thursday: leg pumping (deadlifts, single-leg deadlifts, lunges).
  4. Friday and Saturday: aerobic exercises (running, swimming, jumping rope, aerobics).
  5. Sunday: closed.
  6. Monday no. 2: working out your back (push-ups on the horizontal bar, rows with dumbbells).
  7. Tuesday, Wednesday #2: aerobic exercises.
  8. Thursday No. 2: pumping the abdominal muscles (plank on the balls, pulling the legs to the horizontal bar).
  9. Friday, Saturday #2: Cardio workout.
  10. Sunday #2: Day of rest from stress.

Thus, a two-week split allows you to perform 12 intense 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 significant of them are:

  1. The desire to exercise every day for several hours.This technique will not bring more intense weight loss, and in some cases may 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 cause damage to the intervertebral discs.
  3. Dehydration of the body.Many girls try to drink less water to quickly lose weight, mistakenly believing that in this case the fat will begin to oxidize.Indeed, with a lack of fluid, metabolic processes (including lipid metabolism) in the body will slow down.Therefore, it is necessary to drink plenty of water throughout the day: its daily volume should be at least 1,500 ml.

A work and rest routine is of great benefit for losing weight: it turned out that if you train and sleep at the same time every day, your body will begin to lose 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 situation, static loads (e.g. planks on balls) and light aerobic exercise (walking, calm swimming) can help.

All types of exercise should be avoided during infectious diseases.

To eliminate all types of contraindications and protect yourself as much as possible from health problems, the day before classes it is recommended to undergo a complete and complete examination and consult a sports doctor.