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Workouts for weight loss: the best programs at home

a set of exercises for weight loss

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

Factors such as fitness level, weight, age, lifestyle and profession must be taken into account when preparing an individual training plan.

A set of strength exercises for training at home

Strength training at home solves three problems: tones muscles, increases calorie intake, and stimulates the endocrine system.It helps to activate the metabolism and accelerate fat burning.

The lesson should begin by preparing the heart, muscles, ligaments and joints for the load.For this, it is recommended to warm up: jump on a rope for a few minutes, perform a few stretching body bends, swing the limbs, twist the torso.Preparation for training takes about 15 minutes.

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

Lungs

Allows you to powerfully pump the biceps and quadriceps of the thigh.The glutes, lumbar muscles and abdominal muscles are also stressed.

Execution sequence:

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

You should do 13-16 repetitions in each of the four sets with a minute of rest between sets.

Deadlift

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

Technique:

  1. Place two dumbbells in your palms and lower them to the front of your thighs.
  2. Place your calves shoulder-width apart.
  3. As you inhale, lower the projectile down, tilting your body forward at a 90-degree angle (you can bend your knees slightly).
  4. Exhale to a standing position.
  5. Do 12-14 repetitions.

The playback pause between sets is 55-70 seconds.The number of accesses is four.

Push-ups

how to do push-ups to lose weight

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

The sequence of proper push-up technique:

  1. Lie on the floor with your stomach down, place your palms at chest level, put your calves on your toes and lift your pelvis up until the whole body is completely aligned in one plane.
  2. Lower your chest down as you inhale.
  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 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, place 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, bringing the elbow back as far as possible.
  6. As you inhale, lower the projectile down.
  7. Repeat the movement 12-13 times, then rest for a minute 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 throw your calves on the fitball.
  3. Lift your pelvis up until your body is completely horizontal.
  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.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. Fit 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 outwards.
  3. Tighten your abdominal muscles.
  4. As you draw air into your lungs, smoothly lower yourself into the "squat" position.
  5. As you exhale, rise to a standing position.
  6. Do about 12 repetitions, then take a one-minute rest interval and do the exercise three more times.

Dumbbell chest press

The exercise is used to pump 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 at an angle of 90 degrees, place your feet on the floor.
  3. Extend your arms up at chest level (starting position).
  4. As you make your entrance, lower the projectile down to the area 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.

Standing on one leg with dumbbells

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

Technique:

  1. Take two dumbbells in your hands and lower the weights down until your arms are fully extended.
  2. As you inhale, smoothly tilt your body forward, while at the same time extending your left leg back (a right angle should be formed between the supporting and rear legs).
  3. Exhale and return to standing position.
  4. Do 12 reps, then rest for 50-70 seconds and do a similar row, emphasizing the left leg.

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

Pull-ups on a horizontal bar

This exercise can be used effectively to pump up the latissimus dorsi and biceps.

Implementation sequence:

  1. Grasp the bar at shoulder width.
  2. Remove your legs from the bench (chair).
  3. Bring your legs together.
  4. As you exhale, lift 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.

Bring your legs to the horizontal bar

During the exercise, the lower and middle part of the abdominal muscles are developed.

Technique:

  1. Grasp the bar at shoulder level.
  2. Bend your knees slightly.
  3. As you exhale, lift your calves 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

To effectively burn fat on your stomach, legs, butt, arms and back, you need to do a lot of cardio.Aerobic exercises for slimming help to quickly speed up the metabolism and achieve slimness throughout the body.

It is effective to use at home:

  • Dance aerobics.Rhythmic gymnastics to music can be performed both with your own weight and with various sports equipment: step platform, dumbbells, gymnastic balls, sticks and elastic bands.Dance aerobics also allows for morning exercise.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 - jumping, 45-75 seconds - pause for rest.It is recommended to perform at least seven approaches during one 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, crawling.Swimming 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 benefits of 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, performing them at different times of the day: first thing in the morning, second thing 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 according to each person's general state of health and level of functional fitness.The average value for aerobic exercises (except walking) is 25-40 minutes, strength training - 45-50 minutes.

When developing a weight loss training program, 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 overweight and beginner girls, the most effective system will be when all the muscles of the body are trained in one session (complex training).

A sample lesson plan looks like this:

  1. Monday: lunges, push-ups, pull-ups on the horizontal bar, leg curls on the horizontal bar
  2. Tuesday: swimming.
  3. Wednesday: Barbell Squats, Dumbbell Chest Press, Dumbbell Rows, Ball Board.
  4. Thursday: Closed.
  5. Friday: Deadlifts, push-ups, pull-ups, leg curls.
  6. Saturday: dance aerobics, jumping rope.
  7. Sunday: Long walks.

The initial level should last about 2-3 weeks.

Average level

The training program at this stage is designed to burn fat and create a beautiful terrain.Its essence lies in the fact that no more than two muscle groups are pumped during one session.This technique allows you to perform a greater number of exercises specifically for each area of the body.This allows not only to get rid of fat, but also to grow muscles in underdeveloped areas of the body.

Class schedule:

  1. Barbell squats, lunges, deadlifts, planks with a ball, leg pulls to the horizontal bar.
  2. Pull-ups, dumbbell rows, push-ups and dumbbell chest presses.

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

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

A heavy program for intensive fat burning

For advanced athletes (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 during one workout.

Sample plan:

  1. Monday: work on the chest (push-ups, dumbbell chest press).
  2. Tuesday and Wednesday: cardio exercises.
  3. Thursday: leg pumping (stretching one leg, lunges).
  4. Friday and Saturday: aerobic exercises (running, swimming, jumping rope, aerobics).
  5. Sunday: closed.
  6. Monday no.2: back exercise (pull-ups on a horizontal bar, rows of dumbbells).
  7. Tuesday, Wednesday no.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 no.2: Cardio workout.
  10. Sunday no.2: A day of rest from stress.

So, 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 are just starting weight loss training, 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 intensive weight loss, and in some cases it may even lead to stagnation of results and exhaustion.
  2. Arch your back during squats, lunges, and pull-ups.This should not be done, as this technique can damage the intervertebral discs.
  3. Dehydration of the body.Many girls try to drink less water in order to lose weight quickly, mistakenly thinking that in this case fat will begin to oxidize.In fact, with a lack of fluids, 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 should not be less than 1500 ml.

A routine of work and rest is very useful for weight loss: it has been found 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

Weight loss strength training at home should be limited or completely excluded from the training program in the presence of severe diseases of the cardiovascular and musculoskeletal system.In such a situation, static loads (for example, planks on balls) and light cardio (hiking, calm swimming) can help.

All types of exercise should be avoided in case of infectious diseases.

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