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Workouts to lose weight: the best programs at home

series of exercises to lose weight

One of the most effective ways to lose weight at home is to exercise regularly.It is recommended to carry out weight loss workouts according to the schedule.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 profession should be taken into account.

A set of strength exercises for home training

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

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

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

Lunge

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

Execution sequence:

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

In each of four sets, you should perform 13-16 repetitions with one minute of rest between sets.

Cut

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

Technique:

  1. Place two dumbbells on your palms and lower them onto the front of your thighs.
  2. Position your shins shoulder-width apart.
  3. As you inhale, lower the projectile, tilting your body forward 90 degrees (you can bend your knees slightly).
  4. As you exhale, straighten yourself into a standing position.
  5. Perform 12-14 repetitions.

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

Push-ups

how to do push-ups to lose weight

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

Sequence of the correct push-up technique:

  1. Lower yourself to the ground on your stomach, place your palms at chest height, 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. Perform approximately 25 repetitions.

Rest for about 45-65 seconds and perform 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. Take the bullet with your left hand.
  2. Place your right hand on the bench, resting your right knee on it.
  3. Align your spine and tighten your stomach.
  4. Place the dumbbell at arm's length, at chest height.
  5. As you inhale, lift the weight, moving your elbow as far back as possible.
  6. As you inhale, lower the projectile.
  7. Repeat the movement 12-13 times, then pause for a minute to rest and perform the exercise three more times.

Ball table

To perform a static exercise to train 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 height of the person).
  2. Place your palms on the hemisphere and throw your shins onto the fitball.
  3. Raise your pelvis until your body is completely aligned on the horizontal plane.
  4. Fix in this position for 30-45 seconds.
  5. Stand up, rest for about 40 seconds, and do three more similar sets.

Barbell squats

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 throw the barbell over your shoulders, gripping it firmly with your hands.
  2. Spread your legs and turn your toes outward.
  3. Contract your abdominal muscles.
  4. As you breathe air into your lungs, gently lower yourself into a "squat" position.
  5. As you exhale, rise to a standing position.
  6. Perform about 12 repetitions, then take a minute to rest and perform the exercise three more times.

Dumbbell chest press

The exercise is used to pump the pectoral muscles, triceps and front 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 at chest level (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, raise the dumbbells.
  6. Perform approximately 12-14 repetitions.
  7. Take a one-minute break to recover and perform 3 more sets.

Single leg deadlift with dumbbells

The exercise is more suitable 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 straightened.
  2. As you inhale, gently tilt your body forward and simultaneously extend your left leg back (a right angle should form between the supporting leg and the back leg).
  3. As you exhale, return to a standing position.
  4. Perform 12 reps, then rest for 50 to 70 seconds and perform a similar row focusing on your left leg.

The number of approaches is four.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.

Implementation Sequence:

  1. Grip the bar shoulder-width apart.
  2. Take your feet off the bench (chair).
  3. Bring your feet together.
  4. As you exhale, lift your body.
  5. As you inhale, lower your torso.
  6. Do as many pull-ups as possible, then rest for about 75 seconds and do three more sets.

Pull your legs onto the horizontal bar

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

Technique:

  1. Grasp the bar at shoulder height.
  2. Bend your knees slightly.
  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 do three more sets.

Cardio burns fat

An effective workout for burning fat on the belly, legs, butt, arms and back should include plenty of cardio.Aerobic exercises for weight loss help you quickly accelerate your metabolism and achieve leanness throughout your body.

At home it is effective to use:

  • Aerobic dance.Rhythmic gymnastics with music can be performed both with your own weight and with various sports equipment: platform, dumbbells, gymnastic balls, sticks and elastic bands.Aerobic dance also allows you to do morning exercises.The duration of one lesson should be 25-40 minutes.
  • Skipping rope.The most effective is a system in which the exercise is performed cyclically: 2-3 minutes - jumping, 45-75 seconds - pause to rest.It is recommended to perform at least seven approaches during one lesson.
  • I swim.It is recommended to visit the pool twice a week for 40 minutes a day.Swimming is most effective using high-intensity strokes: breaststroke, crawl.Cold water swimming pools should be avoided, as prolonged and systematic exposure to low temperatures can cause thickening of the subcutaneous fat.
  • Long walks.It is an effective tool for burning 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 benefits from aerobic exercise, it is recommended to do it wearing warm clothes (this will create a thermogenic effect) on an empty stomach.

Training programs

It is advisable to separate strength training from cardio training, carrying them out 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 overall 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 workout program for weight loss, the primary consideration should be the athletic condition of the man or woman.Based on this, the entire training cycle includes three levels: initial, intermediate and advanced.

Basic level

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

An example lesson plan looks like this:

  1. Monday: lunges, push-ups, pull-ups, leg pull-ups
  2. Tuesday: swimming.
  3. Wednesday: Barbell squat, dumbbell chest press, dumbbell row, ball plank.
  4. Thursday: closed.
  5. Friday: deadlifts, push-ups, pull-ups, leg pull-ups.
  6. Saturday: aerobic dance, jumping rope.
  7. Sunday: long walks.

The initial level should last approximately 2-3 weeks.

Intermediate level

The training program at this stage is aimed at burning fat and creating 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 not only to eliminate fat, but also to build muscle in underdeveloped areas of the body.

Class timetable:

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

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

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

A tough program for intense fat burning

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

Example plan:

  1. Monday: Chest work (push-ups, dumbbell chest press).
  2. Tuesday and Wednesday: Cardio exercise.
  3. Thursday: Leg pumps (deadlift, single-leg deadlift, lunges).
  4. Friday and Saturday: aerobic activity (running, swimming, jumping rope, aerobics).
  5. Sunday: closed.
  6. Monday no.2: back work (pull-ups, dumbbell rows).
  7. Tuesday, Wednesday n.2: aerobic exercise.
  8. Thursday no.2: pumping of the abdominal muscles (plank on the balls, pulling the legs on the horizontal bar).
  9. Friday, Saturday no.2: Cardio training.
  10. Sunday n.2: day of rest from stress.

Therefore, a two-week split allows you to perform 12 intensive workouts and achieve intense fat loss in just 14 days.

Common mistakes

For girls who have just started training to lose weight, it is important to avoid common mistakes.

The most significant are:

  1. The desire to exercise every day for several hours.This technique will not bring more intense weight loss and in some cases 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 cause damage to the intervertebral discs.
  3. Dehydration of the body.Many girls try to drink less water to lose weight quickly, mistakenly believing that in this case fat will begin to oxidize.Indeed, with a lack of fluids, metabolic processes (including lipid metabolism) in the body will slow down.Therefore, it is necessary to drink enough water during the day: its daily volume should be at least 1500 ml.

A work-rest routine is of great benefit for losing weight: it has been found that if you exercise and sleep at the same time every day, your body will start to shed the 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 serious heart and musculoskeletal diseases.In this situation, static loads (for example, planking on balls) and light cardio (hiking, calm swimming) can help.

All types 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 eve of lessons it is recommended to undergo a comprehensive and comprehensive examination and consult a sports doctor.