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Workouts to lose weight: the best programs at home

series of exercises to lose weight

One of the most effective ways to lose weight 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, jump rope).

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

A set of strength exercises for home training

Home bodybuilding solves three problems: it tones muscles, increases calorie consumption and stimulates the endocrine system.This helps activate the metabolism and increase the rate of fat burning.

The lesson should begin with 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 body stretches, swing the limbs and twist the torso.Training preparation takes approximately 15 minutes.

The duration of the main lesson should be between 45 and 55 minutes.

Slots

Allows powerful pumping of the biceps and quadriceps femoris muscles.The buttocks, lower back muscles and abdominals are also subject to stress.

Execution sequence:

  1. Take a starting position: spread your feet shoulder-width apart, lower your arms alongside your body, straighten your posture and tuck in your stomach.
  2. Step forward with your left foot while lowering your body.
  3. Return to the starting position and take a crouch step with your right leg.

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

Deadlift

A powerful and 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.

Technical:

  1. Place two dumbbells in your palms and lower them in front of your thighs.
  2. Spread your shins shoulder-width apart.
  3. As you inhale, lower the projectile by tilting your body forward 90 degrees (you can bend your knees slightly).
  4. As you exhale, come back up to a standing position.
  5. Perform 12 to 14 repetitions.

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

Pumps

how to do push-ups to lose weight

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

Correct push-up technique sequence:

  1. Lower yourself to the floor with your stomach down, place your palms at chest level, place your shins on your toes and raise your pelvis 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 approximately 25 repetitions.

Rest for about 45 to 65 seconds and do 4 more sets.

Dumbbell rows

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

The correct way to pull up a dumbbell is:

  1. Take the projectile in your left hand.
  2. Place your right hand on the bench with your right knee placed on it.
  3. Align your spine and contract your stomach.
  4. Place the dumbbell at arm's length, at chest level.
  5. As you inhale, lift the weight by moving your elbow as far back as possible.
  6. As you inhale, lower the projectile.
  7. Repeat the movement 12 to 13 times, then take a one-minute break to rest and perform the exercise three more times.

Ball board

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

Algorithm:

  1. Place sports equipment on the ground at a distance of approximately 100 cm from each other (depending on the height of the person).
  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 in this position for 30 to 45 seconds.
  5. Get up, rest for about 40 seconds, and do three more similar sets.

Squats with dumbbells

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.

squats with dumbbells to lose weight

Technical:

  1. Equip the barbell and throw the bar over your shoulders, gripping it firmly with your hands.
  2. Spread your legs wide and turn your toes outward.
  3. Contract your abdominal muscles.
  4. While drawing air into your lungs, gently lower yourself into a “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 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 at chest level (starting position).
  4. When making an entry, lower the projectile to the area just above the chest (elbows diverge to the sides).
  5. As you exhale, press the dumbbells upward.
  6. Perform approximately 12 to 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 perform deadlifts on two legs.

Technical:

  1. Take two dumbbells in your hands and lower the weights until your arms are fully extended.
  2. As you inhale, gently tilt your body forward while simultaneously extending your left leg backward (a right angle should form between the supporting and rear legs).
  3. As you exhale, return to a standing position.
  4. Perform 12 reps, then rest for 50 to 70 seconds and do a similar row with emphasis on your left leg.

The number of approaches is four.When performing 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.

Implementation sequence:

  1. Grip the bar shoulder-width apart.
  2. Remove your feet from the bench (chair).
  3. Bring your feet together.
  4. As you exhale, pull your body upwards.
  5. As you inhale, lower your torso.
  6. Do as many pull-ups as possible, then rest for about 75 seconds and complete three more sets.

Pull your legs towards the horizontal bar

The exercise helps develop the lower and middle parts of the abdominal muscles.

Technical:

  1. Grip the bar at shoulder level.
  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 to 12 repetitions.
  6. Rest for about 45 to 60 seconds and perform three more sets.

Cardio burns fat

Effective fitness to burn fat from your stomach, legs, butt, arms and back should include plenty of cardio.Aerobic exercises for weight loss help you quickly accelerate your metabolism and achieve slimness throughout your body.

At home, it is effective to use:

  • Aerobics dance.Rhythmic gymnastics to music can be practiced both with one's own weight and with various sports equipment: walking platform, dumbbells, gymnastic balls, sticks and rubber bands.Aerobic dancing also provides morning exercise.The duration of a lesson should be 25 to 40 minutes.
  • Skipping rope.The most effective is a system in which the exercise is performed cyclically: 2-3 minutes - jump, 45-75 seconds - break 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.Swimming 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 duration than intensity.Therefore, a walk should last at least 120 minutes.

To get the most out of aerobic exercise, it is recommended to do it in warm clothing (this will create a thermogenic effect) and on an empty stomach.

Training programs

It is advisable to separate strength and cardio workouts by 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 person.The average value for aerobic exercises (except walking) is 25-40 minutes, for strength training 45-50 minutes.

When creating a workout program for weight loss, the athletic fitness of the man or woman should be the primary consideration.Based on this, the entire training cycle has three levels: initial, intermediate and advanced.

Entry level

For overweight girls and beginners, the most effective system will be one 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, leg pull-ups towards the horizontal bar
  2. Tuesday: swimming.
  3. Wednesday: squats with dumbbells, chest press with dumbbells, dumbbell rows, ball board.
  4. Thursday: closed.
  5. Friday: deadlifts, push-ups, pull-ups, leg pull-ups.
  6. Saturday: aerobics dance, skipping rope.
  7. Sunday: long walks.

The initial level should last approximately 2-3 weeks.

Intermediate level

The training program at this stage aims to burn fat and create 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 not only helps get rid of fat, but also builds muscle in underdeveloped areas of the body.

Course schedule:

  1. Barbell squats, lunges, deadlifts, ball boards, leg pulls to the horizontal bar.
  2. Horizontal bar pull-ups, 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 days off from bodybuilding.

A challenging program to intensely burn fat

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

Example plan:

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

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

Common mistakes

For girls who are just starting training to lose weight, 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 damage the intervertebral discs.
  3. Dehydration of the body.Many girls try to drink less water to lose weight quickly, mistakenly believing that in this case the fat will begin to oxidize.In fact, with a lack of fluid, metabolic processes (including lipid metabolism) in the body will slow down.It is therefore necessary to drink enough water throughout the day: its daily volume must be at least 1,500 ml.

A work-rest routine is very beneficial for weight loss: it has been found that if you work out and sleep at the same time every day, your body will begin to lose 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 serious heart and musculoskeletal diseases.In this situation, static loads (e.g., ball plank) and light cardio (hiking, calm swimming) can help.

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

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