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Workouts for weight loss: the best programs for home

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.It should include strength training (push-ups, lunges, pull-ups, dumbbell presses, deadlifts) and cardio training (running, aerobics, swimming, jumping rope).

When developing an individual training plan, factors such as athletic training level, weight, age, lifestyle and occupation should be taken into account.

A set of strength exercises for home training

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

Classes should begin with 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 stretches of the body, swing the limbs and twist the upper body.Preparing for training takes about 15 minutes.

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

Lunges

Allows powerful pumping of the thigh biceps and quadriceps muscles.The buttocks, lumbar muscles and abdominal muscles are also stressed.

Execution order:

  1. Take a starting position: place your feet shoulder-width apart, lower your arms along your body, straighten your posture and draw in your stomach.
  2. Step forward with your left foot, lowering your body.
  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 reps with a minute 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.

Technology:

  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 slightly bend your knees).
  4. As you exhale, raise yourself to a standing position.
  5. Perform 12-14 repetitions.

The recovery period between series is 55-70 seconds.The number of approaches is four.

Push-ups

how to do push-ups to lose weight

Push-ups allow effective pumping of the pectoral muscles and triceps of the shoulder.

Sequence of the correct push-up technique:

  1. Lower yourself to the floor with your stomach lowered, place your palms at chest level, place your shins on your toes and lift your pelvis until the entire 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.

Take a break of about 45-65 seconds and do 4 more sets.

Dumbbell rowing

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 and rest your right knee on it.
  3. Straighten 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 your elbow back as far as possible.
  6. While inhaling, lower the projectile.
  7. Repeat the movement 12-13 times, then rest for a minute and repeat the exercise three more times.

Ball plank

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 onto the fitball.
  3. Raise your pelvis until your body is completely aligned in the horizontal plane.
  4. Fix this position for 30-45 seconds.
  5. Stand 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.Enables strong functional stress on the entire body and significantly increases fat burning.

Barbell squats for weight loss

Technology:

  1. Load the bar with weights, throw the dumbbell over your shoulders and hold it with your hands.
  2. Spread your legs wide and turn your toes outward.
  3. Tighten your abdominal muscles.
  4. As you draw air into your lungs, gently lower yourself into the “squatting” position.
  5. As you exhale, stand up.
  6. Perform about 12 repetitions, then rest for a minute and repeat the exercise three more times.

Chest press with dumbbells

The exercise is designed 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. Extend your arms to chest level (starting position).
  4. As you enter, lower the projectile to the area just above the chest (elbows apart to the sides).
  5. As you exhale, push the dumbbells up.
  6. Perform about 12-14 repetitions.
  7. Rest for a minute to recover and do three 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.

Technology:

  1. Pick up two dumbbells and lower the weights until your arms are fully extended.
  2. As you inhale, gently tilt your body forward and at the same time stretch your left leg backwards (a right angle should form between the standing and hind legs).
  3. As you exhale, return to a standing position.
  4. Perform 12 reps, then rest 50-70 seconds and do a similar row with emphasis on your left leg.

The number of approaches is four.When doing a lunge, the supporting leg should be slightly bent at the knee joint.

Pull-ups on the horizontal bar

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

Order of implementation:

  1. Grip the bar shoulder-width apart.
  2. Take your feet off the bench (chair).
  3. Bring your feet together.
  4. As you exhale, pull your body upwards.
  5. As you inhale, lower your upper body down.
  6. Do as many pull-ups as you can, then rest for about 75 seconds and perform 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.

Technology:

  1. Grip 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 reps.
  6. Take a break of about 45-60 seconds and perform three more sets.

Cardio to burn fat

Effective fitness to burn fat on your stomach, legs, butt, arms and back should include lots of cardio.Aerobic exercises for weight loss help you quickly increase your metabolism and make your entire body slimmer.

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: stepping platform, dumbbells, exercise balls, sticks and rubber 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 in which the exercise is performed cyclically: 2-3 minutes - jumping, 45-75 seconds - pause to rest.It is recommended to perform at least seven approaches during one class hour.
  • Bathe.It is recommended to visit the swimming pool twice a week for 40 minutes each time.The most effective swimming is high-intensity styles: breaststroke, front crawl.Pools with cold water should be avoided, as prolonged and systematic exposure to low temperatures can lead to thickening of subcutaneous fat.
  • Long walks.It is an effective means of burning calories on a daily basis.The effectiveness of this type of cardio depends more on duration than intensity.Therefore, a walk should last at least 120 minutes.

To get the maximum benefit from aerobic exercise, it is recommended to do it on an empty stomach in warm clothing (this creates a thermogenic effect).

Training programs

It is advisable to separate strength and cardio training and do them at different times of the day: the first in the morning, the second in the evening.This technique shortens recovery time after each session and ensures maximum fat burning effects.The duration of training should depend on each person's general health and functional training level.The average value for aerobic exercise (other than walking) is 25-40 minutes, for strength training 45-50 minutes.

When creating a training program for weight loss, the athletic condition of the man or woman should be taken into account.Based on this, the entire training cycle is divided into three levels: beginner, intermediate and advanced.

Entry level

For overweight girls and beginners, the most effective is the system in which 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, pulling your legs on the horizontal bar
  2. Tuesday: Swimming.
  3. Wednesday: Barbell squats, dumbbell chest presses, dumbbell rows, ball planks.
  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 around 2-3 weeks.

Intermediate

The training program in this phase is aimed at burning fat and providing 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.

Timetable:

  1. Barbell squats, lunges, deadlifts, ball planks, leg pull-ups up to the bar.
  2. Pull-ups on the horizontal bar, rows with dumbbells, push-ups and chest presses with dumbbells.

It is recommended to alternate training according to this scheme every other day.

The average value is calculated for a month.On non-weight training days, a series of cardio exercises must be performed.

A tough program for intensive fat burning

For advanced athletes (with many years of training experience) and for women who want to reduce the amount of subcutaneous fat 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.

Example plan:

  1. Monday: Chest work (push-ups, dumbbell chest presses).
  2. Tuesday and Wednesday: cardio training.
  3. Thursday: Leg pumps (deadlifts, single-leg deadlifts, lunges).
  4. Friday and Saturday: Aerobic exercises (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 #2: Aerobic exercise.
  8. Thursday No. 2: Pump your abdominal muscles (plank on balls, pull your legs to the horizontal bar).
  9. Friday, Saturday #2: Cardio Training.
  10. Sunday #2: Rest day from stress.

This means that with a two-week split you can 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 these are:

  1. The desire to exercise for several hours every day.This technique does not result in greater weight loss and in some cases can even lead to stagnant 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 begins to oxidize.In fact, when there is a lack of fluid, metabolic processes (including fat metabolism) in the body slow down.It is therefore necessary to drink enough water throughout the day: the daily amount should be at least 1500 ml.

A work and rest routine is of great benefit when losing weight: 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 to strength training

If you have severe heart and musculoskeletal diseases, strength training to lose weight at home should be limited or completely excluded from the training program.In this situation, static loads (for example, planks on balls) and light cardio (walking, calm swimming) can help.

If you have an infectious disease, any type of physical activity should be avoided.

In order to exclude any kind of contraindications and to best protect yourself from health problems, it is recommended to undergo a comprehensive examination and consult a sports doctor on the eve of classes.