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Workouts for weight loss: 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.Exercises for weight loss are recommended to be carried out according to the program.It should include strength training (push-ups, lunges, pull-ups, dumbbell presses, pull-ups) and cardio (running, aerobics, swimming, jumping rope).

When developing an individual training plan, factors such as fitness level, 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: tones muscles, increases calorie consumption and stimulates the endocrine system.It helps to activate the metabolism and increase the rate of fat burning.

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

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

Lungs

Allows strong pumping of the biceps and quadriceps muscles of the thigh.The buttocks, lumbar muscles and abs are also under tension.

Execution sequence:

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

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

Deadlift

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

Technique:

  1. Place two dumbbells in your hands and lower them to the front of your thighs.
  2. Place your shins shoulder-width apart.
  3. As you inhale, lower the projectile down, bending 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 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 of the shoulders and triceps.

The sequence of proper push-up technique:

  1. Lie on the floor with your stomach down, place your hands 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, 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 shoulder biceps muscles.

The correct way to pull a dumbbell is:

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

Ball board

To perform a static exercise for training the abdominal muscles, you will need one fitball and one hemisphere.

Algorithm:

  1. Place the sports equipment on the floor at a distance of about 100 cm from each other (depending on the person's height).
  2. Place your palms on the hemisphere and put your lower legs on the fitball.
  3. Lift the pelvis up 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 squats

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

barbell squats for weight loss

Technique:

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

Pressing dumbbells to the chest

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

Sequence of operations:

  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. As you enter, lower the projectile to just above your chest (elbows out to the sides).
  5. As you exhale, press the dumbbells up.
  6. Do about 12-14 repetitions.
  7. Take a minute break to recover and do 3 more sets.

Single leg deadlift with dumbbells

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

Technique:

  1. Take two dumbbells in your hands and lower the weights down until your arms are fully straightened.
  2. As you inhale, lean your body forward evenly while extending your left leg back (a right angle should be formed between the supporting and back leg).
  3. As you exhale, return to a standing 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 the 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. Lift your feet off the bench (chair).
  3. Bring your legs together.
  4. As you exhale, pull your body up.
  5. As you inhale, lower your torso down.
  6. Do as many pull-ups as you can, then rest for about 75 seconds and do three more sets.

Pulling your feet to the horizontal bar

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

Technique:

  1. Grab the bar at shoulder level.
  2. Bend your knees slightly.
  3. As you exhale, lift your lower legs 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 physical training for burning fat on the stomach, legs, bottom, arms and back should include a lot of cardio.Aerobic exercises for weight loss help to quickly speed up the metabolism and get slimness throughout the body.

At home it is effective to use:

  • Dance aerobics.Rhythmic gymnastics accompanied by music can be performed both with your own weight and with various sports equipment: a step platform, dumbbells, exercise balls, sticks and rubber 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 the system in which the exercise is performed cyclically: 2-3 minutes - jump, 45-75 seconds - pause for rest.It is recommended to perform at least seven approaches during one lesson.
  • Swimming.It is preferable to visit the pool twice a week for 40 minutes a day.Swimming is most effective when using high-intensity styles: breaststroke, crawl.Pools with cold water should be avoided, as long-term and systematic exposure to low temperatures can cause thickening of subcutaneous fat.
  • Long walks.It is an effective way to burn calories every day.The effectiveness of this type of cardio depends more on duration than intensity.Therefore, one walk should last at least 120 minutes.

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

Training programs

Strength and cardio training should be separated by doing 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 ensure maximum fat burning effect.The duration of training should be determined taking into account the general state of health and level of functional fitness of each person.The average value for aerobic exercises (except walking) is 25-40 minutes, for strength training - 45-50 minutes.

When creating a training program for weight loss, the main focus should be on 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 girls with excess weight and beginners, a system in which all the muscles of the body are trained in one lesson (complex training) will be most effective.

A sample lesson plan looks like this:

  1. Monday: lunges, push-ups, pull-ups on the horizontal bar, leg pulls on the horizontal bar
  2. Tuesday: swimming.
  3. Wednesday: barbell squats, dumbbell chest press, dumbbell rows, ball plank.
  4. Thursday: closed.
  5. Friday: Deadlifts, pushups, pullups, leg pulls.
  6. Saturday: dance aerobics, skipping rope.
  7. Sunday: long walks.

The initial level should last about 2-3 weeks.

Average level

The training program at this stage is focused on burning fat and creating beautiful terrain.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 exercises specifically for each area of the body.It allows not only to get rid of fat, but also to build muscles in underdeveloped areas of the body.

Class schedule:

  1. Barbell squats, lunges, barbell pull-ups, ball planks, pull-ups to the horizontal bar.
  2. Pull-ups on the horizontal bar, dumbbell rows, push-ups and dumbbell chest.

According to this scheme, it is recommended to exercise every other day, changing the training.

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

A strict program for intense fat burning

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

Sample plan:

  1. Monday: work on the chest (push-ups, dumbbells on the chest).
  2. Tuesday and Wednesday: Cardio exercises.
  3. Thursday: Leg pump (deadlift, single leg deadlift, lunges).
  4. Friday and Saturday: aerobic exercises (running, swimming, skipping rope, aerobics).
  5. Sunday: closed.
  6. Monday no.2: back training (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 the balls, pulling the legs up to the horizontal bar).
  9. Friday, Saturday No. 2: cardio training.
  10. Sunday No. 2: rest day from stress.

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

Common mistakes

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

The most important of them are:

  1. Willingness to exercise for several hours every day.This technique will not lead to more intense weight loss and in some cases may even lead to stagnant 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 in order to lose weight quickly, mistakenly believing that in this case fat will begin to oxidize.In fact, with a lack of fluid in the body, metabolic processes (including lipid metabolism) will slow down.Therefore, it is necessary to drink enough water throughout the day: its daily volume should be at least 1500 ml.

The work-rest routine has a great benefit in weight loss: it has been discovered that if you exercise and sleep at the same time every day, the body will begin to get rid of extra pounds much faster.

Contraindications for strength training

Strength training for weight loss at home should be limited or completely excluded from the training program in case of severe diseases of the heart and musculoskeletal system.Static exercises (such as planking on balls) and light cardio (walking, leisurely swimming) can help in this situation.

All forms of exercise should be avoided during infectious diseases.

In order to prevent all kinds of contraindications and protect yourself from health problems as much as possible, it is recommended to undergo a full, comprehensive examination and consult a sports doctor on the eve of classes.