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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 achieve weight loss at home is regular exercise.It is recommended to do weight loss training 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 level of athletic training, weight, age, lifestyle and occupation should be considered.

A set of strength exercises for training at home

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

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

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

Lunges

It allows the powerful pumping of the biceps and quadriceps femoris muscles.The glutes, psoas and abs are also under 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 in your stomach.
  2. Step forward with your left foot while lowering your body down.
  3. Return to the starting position and perform a squat step with your right leg.

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

Deadlift

A strong, energy-intensive 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 down, leaning your body forward 90 degrees (you can bend your knees slightly).
  4. As you exhale, straighten 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 make it possible to effectively pump the pectoral muscles and triceps of the shoulder.

Sequence of proper push-up technique:

  1. Lower yourself to the floor with your stomach down, place your palms at chest height, 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.
  3. As you exhale, push up.
  4. Perform about 25 repetitions.

Rest for about 45-65 seconds and do another 4 sets.

Rows with dumbbells

The main task is to pump the muscles of the latissimus dorsi and biceps brachii.

The correct way to pull a dumbbell is:

  1. Take the projectile in your left hand.
  2. Place your right hand on the bench, placing 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, 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 board

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

Algorithm:

  1. Place sports equipment on the floor at a distance of about 100 cm from each other (depending on the height of the person).
  2. Place your palms on the hemisphere and throw your shins on the fitball.
  3. Lift your pelvis up until your body is fully aligned on the horizontal plane.
  4. Hold 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 creating a strong functional load for the whole body, significantly increasing the rate of fat burning.

barbell squats for weight loss

Technique:

  1. Equip the barbell with weights and drop the barbell over your shoulders, gripping it firmly with your hands.
  2. Open your feet wide and turn your toes out.
  3. Tighten your abdominal muscles.
  4. While drawing air into your lungs, gently lower into a squat position.
  5. As you exhale, rise to a standing position.
  6. Perform about 12 repetitions, then take a minute break and perform 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 to the bench.
  2. Bend your knees 90 degrees, placing your feet on the floor.
  3. Straighten your arms at chest height (starting position).
  4. When making an entrance, 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 best to do deadlifts on two legs.

Technique:

  1. Take two dumbbells in your hands and lower the weights until your arms are completely straight.
  2. As you inhale, smoothly lean your body forward while simultaneously stretching your left leg back (a right angle should be formed between the support and the back leg).
  3. As you exhale, return to a standing position.
  4. Perform 12 reps, then rest for 50-70 seconds and do a similar set with an emphasis on your left leg.

The number of approaches is four.During a walk, 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 the latissimus dorsi and biceps muscles.

Implementation sequence:

  1. Grasp the bar at shoulder width.
  2. Take your feet off the bench (chair).
  3. Bring your feet together.
  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 perform three more sets.

Pulling your feet to the horizontal bar

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

Technique:

  1. Grab the bar at shoulder height.
  2. Bend your knees slightly.
  3. As you exhale, raise 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 for burning fat in your stomach, legs, buttocks, arms and back should include a lot of cardio.Aerobic exercises for weight loss help you speed up your metabolism and achieve slimness all over 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, exercise balls, sticks and elastic bands.Dance aerobics also allows you to do morning exercises.The duration of a lesson should be 25-40 minutes.
  • Jumping rope.The most effective is a 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 a lesson.
  • Swimming.It is recommended to visit the pool twice a week for 40 minutes a day.Swimming is most effective using high intensity styles: breaststroke, crawl.Cold water pools should be avoided, as prolonged and systematic exposure to cold temperatures can cause subcutaneous fat to thicken.
  • 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 ride should last at least 120 minutes.

To achieve maximum benefits 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 recommended to separate strength training and cardio training, performing 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 individual.The average value for aerobic exercise (except walking) is 25-40 minutes, for strength training - 45-50 minutes.

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

entry level

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

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 board.
  4. Thursday: closed.
  5. Friday: deadlifts, pull-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 specifically for 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.

Course schedule:

  1. Barbell squats, lunges, deadlifts, ball boards, 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 exercise 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 non-strength training days.

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 training session.

Sample design:

  1. Monday: chest work (push-ups, chest press with dumbbells).
  2. Tuesday and Wednesday: Cardio exercise.
  3. Thursday: leg pumping (deadlift, single-leg deadlift, lunges).
  4. Friday and Saturday: aerobic exercise (running, swimming, skipping rope, aerobics).
  5. Sunday: closed.
  6. Monday No. 2: back exercise (pull-ups on the horizontal bar, rows with dumbbells).
  7. Tuesday, Wednesday No. 2: aerobic exercise.
  8. Thursday No. 2: pumping the abdominal muscles (plank on balls, pulling the legs on the horizontal bar).
  9. Friday, Saturday No. 2: cardio workout.
  10. Sunday No. 2: rest day from stress.

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

Common mistakes

For girls just starting weight loss training, it's important to avoid common mistakes.

The most important of these 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 in order to lose weight quickly, mistakenly believing 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 be at least 1500 ml.

The routine of work and rest is very beneficial for weight loss: it has been found that if you train 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 severe heart and musculoskeletal diseases.In this case, static loads (for example, plank 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 classes it is recommended to undergo a full, comprehensive examination and consult a sports doctor.