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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 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 to activate metabolism and increase the rate of fat burning.

The lesson should 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 about 15 minutes.

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

Lunges

Allows for powerful pumping of the femoral biceps and quadriceps muscles.The buttocks, lumbar muscles and abs are also subject 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 in your stomach.
  2. Take one 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 series, you should perform 13-16 repetitions with a minute's 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 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, tilting 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 pause between series 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 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 up until the entire body is completely aligned in one plane.
  2. As you inhale, lower your chest down.
  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, placing your right knee on it.
  3. Align your spine and tighten your stomach.
  4. Place the 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 plank

To carry out a static exercise to work out the abdominal muscles, you will need one fitball and one 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 onto the fitball.
  3. Raise your pelvis up until your 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 series.

Barbell Squats

One of the most powerful weapons in the fight against extra pounds.Makes it possible to create a strong functional load for the entire body, significantly increasing the rate of fat burning.

barbell squats for weight loss

Technique:

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

Dumbbell chest press

The exercise is used to pump up 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 90 degrees, placing your feet on the floor.
  3. Straighten your arms up at chest level (starting position).
  4. When making an entrance, lower the projectile down to the area just above the chest (elbows diverge to the sides).
  5. As you exhale, press the dumbbells up.
  6. Perform about 12-14 repetitions.
  7. Take a minute break to recuperate 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. Take two dumbbells in your hands and lower the weights down until your arms are completely straightened.
  2. As you inhale, smoothly tilt your body forward while simultaneously extending your left leg back (a right angle should form between the supporting and back legs).
  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 emphasis on your left leg.

The number of approaches is four.During a 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.

Sequence of implementation:

  1. Grab 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 down.
  6. Do as many pull-ups as possible, then rest for about 75 seconds and perform three more sets.

Pulling 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 level.
  2. Bend your knees slightly.
  3. As you exhale, lift your shins 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 perform three more sets.

Fat burning cardio

Effective fitness for burning fat on your 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, sticks and elastic bands.Dance aerobics also allows you to do morning exercises.The duration of one lesson should be 25-40 minutes.
  • Jumping rope.The most effective is a 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 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 for burning calories every day.The effectiveness of this type of cardio depends more on the duration than on the intensity.Therefore, one walk should last at least 120 minutes.

To achieve maximum benefits from aerobic exercise, it is recommended to do it in warm clothing (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: the first in the morning, the second in the evening.This technique will reduce the recovery time after each session and provide maximum fat-burning effect.The duration of the training should be determined by the general health and level of functional training of each person.The average value for aerobic exercise (except for walking) is 25-40 minutes, for strength training - 45-50 minutes.

When creating a training 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: initial, intermediate and advanced.

Entry level

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

A sample lesson plan looks like this:

  1. Monday: lunges, push-ups, pull-ups on the horizontal bar, pulling 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 pull-ups.
  6. Saturday: dance aerobics, jumping 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 larger 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.

Class schedule:

  1. Squats with a barbell, lunges, deadlifts, ball planks, leg pull-ups to 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 a month.A set of cardio exercises must be carried out on days off from strength training.

A tough program for intense fat burning

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

Sample plan:

  1. Monday: chest work (push-ups, dumbbell chest press).
  2. Tuesday and Wednesday: Cardio exercise.
  3. Thursday: leg pumping (deadlift, single-leg deadlift, lunges).
  4. Friday and Saturday: aerobic exercise (running, swimming, jumping rope, aerobics).
  5. Sunday: closed.
  6. Monday No. 2: working out the back (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 balls, pulling legs to the horizontal bar).
  9. Friday, Saturday No. 2: cardio training.
  10. Sunday No. 2: day of rest 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 is important to avoid common mistakes.

The most significant of them 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 to quickly lose weight, mistakenly believing that in this case fat will begin 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 should be at least 1500 ml.

A work-rest routine is of great benefit in losing weight: it has been found that if you train and sleep at the same time every day, your body will begin to shed extra pounds much faster.

Contraindications to 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 situation, static loads (for example, planking 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 with a sports doctor.