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Exercise for weight loss: the best programs at home

set exercises for weight loss

One of the most effective ways to achieve weight loss at home is to exercise regularly.It is advisable to carry out training for weight loss according to the program.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 the 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 the muscles, increases calorie consumption and stimulates the endocrine system.This helps activate the metabolism and increase the rate of fat burning.

The lesson must 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 stretching bends of the body, swing the limbs and twist the torso.Preparation for training takes approximately 15 minutes.

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

Lungs

Enables powerful pumping of the femoral biceps and quadriceps muscles.Buttocks, lower back muscles and abdominal muscles are also exposed 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. Take a step forward with your left foot as you lower your body down.
  3. Return to the starting position and perform a squat step with your right leg.

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

Deadlift

A powerful, energy-demanding 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 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 and tilt your body forward 90 degrees (you can bend your knees slightly).
  4. As you exhale, straighten up to a standing position.
  5. Perform 12-14 repetitions.

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

Push-ups

how to do push ups to lose weight

Push-ups make it possible to effectively pump the pectoral muscles and triceps in 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 whole body is completely aligned in one plane.
  2. As you inhale, lower your chest.
  3. As you exhale, push up.
  4. Perform 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. Take the projectile in your left hand.
  2. Place your right hand on the bench and place 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, pull the weight up and move the elbow back as far 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 board

To perform a static exercise to train the abdominal muscles, you 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 on the fitball.
  3. Lift the pelvis until your body is completely aligned in 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 kilos.Makes it possible to create a strong functional load for the whole body, which significantly increases 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 wide and turn your toes outwards.
  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. Perform about 12 repetitions, then take a one-minute rest interval and perform the exercise three more times.

Dumbbell chest press

The exercise is used to pump up the chest 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 and place your feet on the floor.
  3. Raise your arms at chest height (starting position).
  4. When making an entry, lower the projectile to the area just above the chest (elbows diverging to the sides).
  5. As you exhale, press the dumbbells up.
  6. Perform 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 perform deadlifts on two legs.

Technique:

  1. Hold two dumbbells in your hands and lower the weights until your arms are fully extended.
  2. As you inhale, smoothly tilt your body forward while simultaneously extending your left leg back (a right angle should be formed between the supporting leg and the back leg).
  3. As you exhale, return to a standing position.
  4. Perform 12 repetitions, then rest for 50-70 seconds and do a similar row with weight on your left leg.

The number of approaches is four.During a lunge, the supporting leg must 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.

Deployment sequence:

  1. Grasp the bar at shoulder width.
  2. Take your feet off the bench (chair).
  3. Gather the feet.
  4. As you exhale, pull your body up.
  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 to the horizontal bar

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

Technique:

  1. Grab 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 repetitions.
  6. Rest for about 45-60 seconds and perform three more sets.

Fat burning cardio

Effective fitness to burn fat on the stomach, legs, butt, arms and back should include a lot of cardio.Aerobic exercises for weight loss help you quickly speed up your metabolism and achieve slimness throughout your 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, gymnastic balls, poles and elastic bands.Dance aerobics also allows you to do morning exercises.The duration of a lesson should be 25-40 minutes.
  • Jump rope.The most effective is a system where 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 a lesson.
  • Swimming.It is advisable 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 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 the duration than the intensity.Therefore, a walk should last at least 120 minutes.

To get 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

It is advisable to separate strength and cardio training and perform 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 the general health and level of functional training of each person.The average value for aerobic training (except for walking) is 25-40 minutes, for strength training - 45-50 minutes.

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

Entry level

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

An example of a lesson plan looks like this:

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

The initial level should last about 2-3 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 exercises specific to each area of the body.This makes it possible not only to get rid of fat, but also to build muscle in underdeveloped areas of the body.

Class schedule:

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

It is recommended to train according to this scheme every other day, alternating training.

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

Example plan:

  1. Monday: chest work (push-ups, dumbbell chest press).
  2. Tuesday and Wednesday: Cardio training.
  3. Thursday: leg pump (deadlift, single leg deadlift, lunge).
  4. Friday and Saturday: aerobic training (running, swimming, jumping 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 training.
  8. Thursday No. 2: pumping the abdominal muscles (plank on balls, pull the legs to the horizontal bar).
  9. Friday, Saturday no. 2: cardio training.
  10. Sunday no. 2: rest day from stress.

A two-week split thus allows you to perform 12 hard training sessions and achieve intense fat loss in just 14 days.

Common errors

For girls who are just starting to exercise for weight loss, it is important to avoid common mistakes.

The most significant of them are:

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

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

All forms of exercise should be avoided during infectious diseases.

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