In order to improve your body, get fit, be healthy, you need to exercise. If classes in the gym are impossible for some reason, exercises for losing weight at home are also suitable. When professional trainers are asked about exercise, the answer is always the same: effective workouts at home for weight loss are the ones you do!
Eating a healthy diet and exercising regularly is essential to discourage weight gain. The basic principle: Expend more calories than you consume. An experienced sports trainer will develop an effective training scheme for losing weight at home. Such a program necessarily includes aerobic, power loads, warm-up and stretching. When done correctly and regularly, the exercises will bring results.
The body needs movement to function properly. Effective exercises for losing weight at home can change your figure as well as exercising in the gym. The more muscle volume, the faster the metabolism and the faster calories are burned. Ooganism expends a large amount of energy to maintain muscle mass. But even while eating, walking or sleeping, calories are expended and fat is burned.
The benefits of workout at home for weight loss:
- Restoration of body functions.
- Treatment of diseases.
- Fast fat burning.
- Thin muscles for great physical shape.
- Elimination of "problem areas".
- Increased endurance and strong heart muscle.
- Psychological relaxation.
In order to start a regimen of combating excess fat, a standard workout lasts 30 minutes, with breaks between sets of 30-60 seconds.
Home Workout Essentials
Before starting classes, you need to fix your weight and volume indicators.
Measure volumes:
- one arm at armpit level;
- waist at the narrowest point;
- hips 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 for use in training, after a pair of exercises, increase the weight by 1 kg. Workout at home 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 newbies ask about which exercise machine to buy for home, experienced trainers advise not an orbit track, treadmill or exercise bike. For weight loss training at home, a jump rope is enough. If you find the motivation to jump on it for several minutes a day, then it makes sense to think about buying a full-fledged simulator.
Warm-up
Home slimming workout begins with a warm-up to invigorate. Home Exercise - Light jumping, walking, or running in place for 6 minutes.
After the warm-up, stretch the large muscle groups of the legs, arms and back.
Stretching the anterior thigh muscle: stand up straight, bend your right knee, and pull your right hand up towards the buttock. Repeat with the left leg.
Stretching the back of the thigh: With your legs wide apart, bend your right leg at the knee and bend over to the flat left. Stretch to the other side.
Stretching the muscles of the back, sides and abdomen, a set of exercises for losing weight at home:
- Put your feet shoulder-width apart, reach as much as possible with your hands to the toes of your feet.
- Spread your legs wide, close your hands in the lock above your head, and lower them in front of you at eye level. In this case, round your back. Raise your arms above your head and bend in the lower back.
- Grasping your right wrist with your left hand, pull it as much as possible and lean to the right. Repeat on the left side. Smoothly lower your arms through the sides, opening the shoulder girdle as much as possible.
Slimming Exercises at Home: Guidelines
People think that home workouts for weight loss are only suitable for newcomers, but this is not the case. Workout at home 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 is meant a high-intensity, high-speed endurance workout, with alternating strength and aerobic exercise at a fast pace. For several hours after exercise, accelerated fat burning and weight loss continue. Consider interval fitness exercises.
Aerobic Exercise
For fast weight loss, in addition to the relief muscles, it is necessary to develop the heart muscle. Aerobic exercises for weight loss at home are called "cardio" - the heart starts to work at full strength, shortness of breath and swelling of the body disappears. The blood is saturated with oxygen, calories are burned and the weight loss regimen starts.
Cardio workouts involve doing exercises at the same pace for 30 minutes or more:
- running;
- walking at a fast pace;
- jumps;
- swimming;
- cardio training.
For maximum results, athletes do aerobic home weight loss exercises 5-7 days a week.
Strength homework for weight loss of legs
Quadriceps femoris
Weighted Plié Squat
Take a dumbbell weighing 5 kg or more at the base with both hands and stand straight, spread your legs wide apart, bend your knees slightly. The socks point in the same direction as the knees.
Perform plie:
- As you inhale, slowly bend your knees and squat until your thighs are parallel to the floor. Hands are motionless.
- Focusing on the heels, slowly return to the SP as you exhale.
It is important to keep your back straight to avoid injury.
Front Swings
Stand with your left side to the chair, grab the back with your left hand. Place the right palm on the thigh.
Technique of execution: sharply raise the straight right leg forward, slowly lower it back (do not throw, the muscle is tense). The front of the thigh works in the exercise. Do 12 times, repeat with left leg.
Abs, quadriceps: "climber"
Assume a push-up pose, weight on palms and feet. Pull your right knee to your chest, place your right leg on your toes under the thigh.
Technique: abruptly swap legs in a jump - straighten the right leg and bend the left leg, like a rock climber. Repeat alternately at a fast pace for 30 seconds.
Gluteal muscles: half-bridge
Lie on the mat on your back, arms along the body, knees bent, feet shoulder width apart.
As you exhale, lean on your heels, lift your hips off the floor. Keep your back straight and hold for a second. While inhaling, slowly return to the PI.
You will complicate the exercise if you focus on one leg and lift the other with your hips.
Back lunges - alternately with both feet.
While standing, position the chair to the left, hold on to the chair with your left hand. Lower your right hand.
Execution:
- Take the right leg back, while bending the left knee to an angle of 90 degrees. Bend your right arm at the elbow. The knee of the right leg is facing the floor.
- Push off with your right leg and swing it forward, straightening your legs and right arm.
Repeat 10 times, turn right side to chair and work left leg.
Abductor: Walking with a rubber band
Stand, legs slightly bent, gymnastic elastic is stretched around the knees. The back is straight, the head and neck are directed upwards.
Technique: step to the side on bent legs, keeping the elastic always taut. Placing it around your ankles instead of your knees will make the exercise more difficult.
Calves: Weight Raises
The exercise requires auxiliary equipment: a board fixed to the floor and a body bar.
Stand on a board (or any handy stable object up to 3 cm high) with half of your foot. Knees are straight, heel stays on the floor. Keep the bodybar (or barbell) on your shoulders, your back is straight.
Exercise: Stand on toes, rolling your ankle onto the board and lifting your heel off the floor. Return to IP.
Knees and back are straight, calves and ankles work.
If there is no board or the exercise is difficult, do heel-to-toe rolls on the floor.
Hamstrings
Fitball required. Lying on your back, lay your calves on the fitball in such a way that when the legs move, the ankles are on the ball.
Exercise: Raise your hips, keeping the weight on your shoulder blades and feet. Bend your knees, pulling the ball as close to you as possible, squeezing the hamstrings. Hold for a second and return to the PI.
Strength home exercises for weight loss, chest muscles
Butterfly
An effective exercise for strengthening the chest muscles.
Lie on your back with a low pillow underneath. Bend your legs at the knees, press your feet to the floor. In the hands of dumbbells weighing up to 4 kg, hands are even, spread on the sides.
Execution: raise straight arms up to eye level, slowly lower them. 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, put emphasis on straight arms and feet, body is even. Brushes shoulder width apart.
Execution:
- Bending your elbows, go down as much as possible with an even body. Do not protrude elbows, keep them at the body.
- Straightening your chest and triceps, straighten your arms and stand up to the starting position.
If the exercise turns out to be difficult, start with knee push-ups. At the same time, the feet are hooked on one another.
Strength exercises for weight loss at home
Biceps Curl
While standing, hold the barbell (bodybar) in front of you with outstretched arms. Turn the palm forward, the elbows should be near the torso.
Execution: without lifting the elbows from the torso, raise the barbell as much as possible up to shoulder level. As you exhale, slowly lower the barbell into the PI.
Shoulders: Standing Dumbbell Raises
Stand straight, put your feet shoulder-width apart, bend your arms with dumbbells at the elbows and press them to the body.
Execution:
- As you exhale, raise the dumbbells in front of you to shoulder level, hold them for a second, and slowly lower them while inhaling.
- As you exhale, raise the dumbbells across the sides to shoulder level, hold for a second, slowly lower them. Continue alternation.
When lifting dumbbells, do not allow swinging or turning.
Triceps Seated Dumbbell Raises
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, grab the leg of a chair or a bench, and with your right hand take a dumbbell and press your elbow to the body. Lower the palm with the dumbbell vertically so that an angle of 90 degrees is obtained.
Execution: keeping the elbow pressed to the body, as you exhale, raise the dumbbell until the right arm is fully extended. While inhaling, slowly lower your hand into the PI. Repeat with the left hand.
After a few workouts, you will be able to do the exercise for both arms at once.
Abdominal strength exercises
Lower Press Pass
Sit on the floor, then move the body back and lean on the forearms (elbows behind, fingers pointing towards the legs). The right knee and ankle are bent in a passé position, and the left leg is raised 45 degrees from the floor.
Execution: smoothly 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 do your weight loss at home, increase your pace.
Straight, internal and external oblique and transverse abdominal muscles
Lying on the floor, extend your arms over your head and raise your legs at a 45 degree angle to the floor.
Execution: inhale, lift the head and shoulders off the floor, strive the ribs to the hip joints, exhale at the highest point. Both legs are in the air, arms are parallel to the legs. Breathing is even. Hold for 4 counts, inhale, and as you exhale, slowly lower to the starting position.
This is a kind of breathing exercise with the activation of all abdominal muscles.
Oblique abdominals
You will need a fitball or a regular ball.
This exercise, like regular twists, works the oblique muscles.
Lying on your back, spread your arms to the sides and press firmly to the floor, palms down. Place the fitball between your legs and raise them 90 degrees to the body, slightly bending your knees.
Execution: slowly lower the right leg to the floor parallel to the arm, without releasing the ball, slowly return to the starting position. Repeat with the left leg.
Rectus abdominis muscle, upper and lower press, accordion exercise
When performing movements, the body folds like harmonious furs. This is a very effective exercise for losing weight at home.
Lie on your back, both arms behind your head, legs extended, raise your heels 6-10 centimeters from the floor, stretch your socks.
Exercise: Straining the abs, bend and raise the knees to the chest, lifting the hips and upper body to the shoulder blades. Do 3 sets of 8 times.
The number of repetitions of the exercises varies depending on the physical fitness.
The combination of cardio and strength training is called interval training and can reduce your home weight loss time to 10-30 minutes.
"Metabolic effect" in 10 minutes
A 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 the maximum pace alternates with recovery - walking or jogging in place for 15-45 seconds.
Before starting exercises for fast weight loss at home - 6-minute warm-up, and after training - 5-minute stretching.
Rocket Jump
Set feet shoulder-width apart and bend at the knees, hands on the quadriceps muscle of the thigh.
Execution: jump, "throwing" straight arms up through the front. Land softly in PI. Do 2 repetitions 15-24 times.
To complicate the exercise, grab dumbbells and squat below.
Star Jump
Legs shoulder-width apart, bend at the knees, arms straight at the sides.
Execution: jump, raising straight arms over the sides to shoulder level. Land softly in the PI. The back is always straight.
Do 2 repetitions 15-24 times.
Squats
Feet shoulder-width apart, hands on hips, or extended forward.
Execution: sit down until the knees form a right angle. The back is straight, the knees do not go beyond the level of the toes.
Complicate the exercise by picking up a body bar or dumbbells.
Back lunges
Stand straight, feet shoulder-width apart, arms straight, at your sides.
Execution: put the right leg as far back as possible, while bending the left at the knee until a right angle is formed. The heel of the supporting leg does not come off the floor. Return to IP. Repeat with the left leg.
Do 2 repetitions 15-24 times.
Complication: jumping lunges with dumbbells in hand.
Burpee
Stand with feet shoulder-width apart.
Execution Technique:
- Squat down with your hands on the floor.
- Straighten your legs into the plank.
- Jump back into a squat and jump up, arms outstretched.
For a light burpee, instead of jumping, just stand 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 one 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. It is also not recommended to eat within 2 hours after class.
Fitness ball exercises for beginners
People without preparation are not advised to start intensive classes immediately. If you have exercised regularly before, but have allowed a long break between classes, you need to start with the restoration and strengthening of the muscle corset. A home strength weight loss workout program is ideal for this. Strength training increases muscle density, stamina, reduces the risk of injury and prepares the body for increased stress.
Effective exercises for losing 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 do the exercise wrong many times.
Back Exercises
Thoracic department, classes for the prevention of osteochondrosis
Lie on the fitball with your stomach down and rest your feet against the wall for stability. Put your hands along your torso, palms up.
Technique:
- Raise your upper body while simultaneously turning your palms to the floor and squeeze your shoulder blades. Do not arch your back.
- Slowly descend and return to the PI.
Lumbar region
Sitting on the floor with outstretched legs, hook the rubber band on the legs, lean forward, creating a slight tension in the band.
Technique:
- Lean back 110 degrees, pull your arms to your chest and squeeze your shoulder blades.
- Hold on for a second.
- Slowly return to the PI.
Loin and Abs
Kneeling behind the fitball, rest your elbows on the ball. Lean forward so that your stomach is on the ball.
Technique:
- At the elbows, slowly roll the ball forward 5 centimeters.
- Slowly return to the 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 abdominals
Near the wall, sit on the fitball with your right hip, stretching your right leg forward, and pushing your left leg back. Rest your feet against the wall for stability and grab your hands behind your head.
Technique:
With your back straight, lower the body by the fitball and raise it to its original position. Run smoothly, repeat 15 times on each side.
Rectus and oblique abdominals
Lie on the fitball, resting your lower back, and leave your feet pressed to the floor with a confident emphasis. Put your hands to your temples.
Technique:
Raise the body up, stretch with your right elbow towards the left knee. Lower to the starting position. Repeat alternately with left and right hands.
Top Press
Lying on the floor on your back, legs straight, squeeze the fitball between your legs and lift them at an angle of 45 degrees. Hands are straight, towards the ball.
Technique:
Raise shoulder blades off the floor and touch the ball with your fingertips. Slowly lower the body into the IP.
This set of exercises improves coordination and tones your muscles, preparing you for more challenging workouts.
Body shaping exercises
The hourglass body shape is considered the ideal female figure, when the volume of the chest and hips are equal, while with a narrow waist. But not everyone has such forms. There are 4 more shapes: pear, apple, rectangle and inverted triangle. It is not enough for women of these types to lose weight, they strive for ideal shape. For this purpose, shaping 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, "heavy" hips, narrow waist and nice shoulders - this is what a "pear" shape, or "triangle" looks like. A common problem for these women is the appearance of cellulite on the thighs. In this case, the home slimming workout program for girls has two goals: to tighten the thigh muscles, remove their volume, and build mass in the chest and shoulders.
Training Principle:
- Lots of lunges and squats.
- Frontal swings.
- Dumbbell Lifting.
- Aerobic exercise.
Focus on quadriceps, glutes, shoulders and triceps. On the legs 12 repetitions of the exercise, on the arms - 8.
When correcting the "pear", do not swing the abductor muscle. Side swings and side steps are not for you!
| Week number | Squats 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
Usually of medium height, with narrow hips and a wide waist. It is in the waist that the "apple" woman quickly accumulates fat deposits. Legs and arms are often thin and graceful.
Workout Direction:
- Cardio load (treadmill, stepper, walking, jumping).
- Exercises to reduce the waist (hula-hoop rotation, using a gymnastic disc, pumping the press).
- Power load on the legs (to visually align the lower body with the upper).
Do not side bends or use an exercise bike or orbit track.
Training rules: drawing up a regime
There are many systems for training at home. Interval training works well for weight loss, but there are other approaches.
Split-program sessions are effective, designed for three days of strength training per week with alternating exercises for different muscle groups. On days without strength training, aerobic training.
Example:
- Monday is a run.
- Tuesday - legs and abs.
- Wednesday - walking and jumping 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 selected individually for everyone.
How not to lose the incentive to workout at home?
Unfortunately, the motivation to workout at home for weight loss tends to decrease because there are other activities at home.
The main advice to be given in this situation is quite simple: Build a positive activity addiction. Then you will be pulled to training with "terrible force".
Create Plan
It’s important to plan your home workouts in the same way you do at the gym. Schedule the same time regularly, write a plan and schedule 3 weeks in advance. After overcoming these three weeks, you will enter the regime and do not even think about missing a workout.
Change exercises
Also add variety to your weight loss workout at home by changing and alternating exercises. Limited availability of additional equipment does not mean monotony - do different exercises with the same equipment. Use the tools you have at home - even a rolling pin or towel will work for many exercises.
Make weight loss a game!
You cannot ignore the competitive element, connect your family or friends to training and measure volumes at the same time. In the beginning, it motivates me to win on 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 at the maximum, but not "for wear". Take only feasible exercises, stick to the schedule. With each exercise, your heart, lungs, joints, muscles, tendons and bones become stronger. The fat melts and you lose weight, even if it is not visually noticeable yet.