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Workout for weight loss: best programs at home

set of exercises for weight loss

One of the most effective ways to lose weight at home is to exercise regularly.It is advisable to train as per the program for weight loss.This 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 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 muscles, increases calorie consumption and stimulates the endocrine system.It helps activate metabolism and increase the fat burning rate.

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, do a series of stretching turns of the body, rotate the limbs and twist the torso.Preparation for the training takes about 15 minutes.

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

lungs

The femoral allows powerful pumping of the biceps and quadriceps muscles.The buttocks, waist muscles and abdomen are also subject to stress.

Execution order:

  1. Take the starting position: Stand with your feet shoulder-width apart, bring your arms down along your body, straighten your posture and draw your abdominals in.
  2. Take a step forward with your left foot as you lower 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 repetitions with one 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.

Technique:

  1. Hold two dumbbells in your palms and lower them toward the front of your thighs.
  2. Keep your shins shoulder-width apart.
  3. As you inhale, lower the projectile by bending your body forward 90 degrees (you can bend your knees slightly).
  4. As soon as you exhale, come to a straight standing position.
  5. Do 12-14 repetitions.

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. Lie on the floor with your stomach down, place your palms at chest level, place your shins on your toes and lift your pelvis until the entire body is perfectly aligned in one plane.
  2. As you inhale, lower your chest.
  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 function is to pump the latissimus dorsi and biceps brachii muscles.

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, place your right knee on it.
  3. Align your spine and tighten your abdominals.
  4. Hold the dumbbells at arm's length, at chest level.
  5. As you inhale, pull the weights up, moving your elbows back as far as possible.
  6. Lower the projectile as you inhale.
  7. Repeat this 12-13 times, then stop for a minute to rest and do the exercise three more times.

ball plank

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

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 perfectly aligned in the horizontal plane.
  4. Remain stable in this position for 30-45 seconds.
  5. Get 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.Makes it possible to create a strong functional load for the entire body, which significantly increases the rate of fat burning.

Barbell Squats for Weight Loss

Technique:

  1. Equip the bar with weights and throw the barbell over your shoulders, holding it firmly 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 a "squat" position.
  5. As you exhale, come to a standing position.
  6. Do about 12 repetitions, then take a one-minute rest break and repeat 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 rest your back on the bench.
  2. Keeping your feet on the floor, bend your knees 90 degrees.
  3. Straighten your arms at chest level (starting position).
  4. When entering, lower the projectile to the area just above the chest (elbows bent to the sides).
  5. As you exhale, press the dumbbells upward.
  6. Do about 12-14 repetitions.
  7. Take a one-minute break to recover and do 3 more sets.

Single leg deadlift with dumbbells

This 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 until your arms are completely straight.
  2. As you inhale, smoothly tilt your body forward, at the same time extending your left leg back (a right angle should be formed between the supporting and back legs).
  3. As you exhale, return to standing position.
  4. Perform 12 repetitions, then rest for 50-70 seconds and perform a similar row, emphasizing your left leg.

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

Order of implementation:

  1. Hold the bar at shoulder width.
  2. Take your feet off the bench (chair).
  3. Bring your legs 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 do three more sets.

pull your legs towards the horizontal bar

Exercise develops the lower and middle parts of the abdominal muscles.

Technique:

  1. Hold 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 8-12 repetitions.
  6. Rest for about 45-60 seconds and do three more sets.

fat burning cardio

Effective fitness should include a lot of cardio to burn fat on your stomach, legs, buttocks, arms and back.Aerobic exercises for weight loss help to speed up your metabolism rapidly and achieve slimness all over your body.

It is effective to use it at home:

  • Dance aerobics.Rhythmic gymnastics to music can be performed with your own weight and with various sports equipment: step platforms, dumbbells, gymnastic balls, sticks and elastic bands.Dance aerobics also allows you to get exercise in the morning.The duration of one lesson should be 25-40 minutes.
  • jumping rope.The most effective is the system in which exercises are performed cyclically: 2-3 minutes - jumping, 45-75 seconds - pause for rest.It is recommended to perform at least seven approaches during one lesson.
  • float.It is recommended to visit the pool twice a week for 40 minutes daily.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 lead to thickening of subcutaneous fat.
  • long walks.It is an effective tool to burn 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 maximum benefit from aerobic exercise, it is recommended to do it on an empty stomach in warm clothes (this will create a thermogenic effect).

training program

It is advisable to separate strength and cardio training, doing them at different times of the day: the first in the morning, the second in the evening.This technology will reduce recovery time after each session and provide maximum fat burning effect.The duration of training should be determined based on each individual's general health and level of functional training.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 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

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

A sample lesson plan looks like this:

  1. Monday: Lunges, push-ups, pull-ups on the horizontal bar, stretching the legs to the horizontal bar
  2. Tuesday: swimming.
  3. Wednesday: Barbell squats, dumbbell chest press, dumbbell rows, ball plank.
  4. Thursday: Closed.
  5. Friday: Deadlift, push-ups, pull-ups, leg pull-ups.
  6. Saturday: Dance aerobics, jumping rope.
  7. Sunday: Long walk.

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 large number of exercises specific for each area of the body.This makes it possible to not only get rid of fat, but also build muscle in underdeveloped areas of the body.

Class Schedule:

  1. Squats, lunges, deadlifts, ball plank, leg pull-ups on the horizontal bar with a barbell.
  2. Pull-ups, dumbbell rows, push-ups and dumbbell chest presses on the horizontal bar.

According to this plan, it is advisable to alternate exercises every other day.

The average level is calculated for a month.A set of cardio exercises must be done on days off from strength training.

A tough program for intense fat burning

For advanced exercisers (those who have a long history of training), as well as 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 in one workout only one muscle group is pumped.

sampling 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 number 2: back exercises (pull-ups on the horizontal bar, dumbbell rows).
  7. Tuesday, Wednesday number 2: Aerobic exercise.
  8. Thursday number 2: Pumping the abdominal muscles (plank on the balls, pulling the legs to the horizontal bar).
  9. Friday, Saturday number 2: Cardio training.
  10. Sunday number 2: A day of rest from stress.

Thus, the two-week split allows you to do 12 tough workouts and achieve intense fat loss in just 14 days.

common mistakes

For girls who have just started weight loss training, it is important to avoid common mistakes.

The most important of them are:

  1. Desire to exercise for several hours every day.This technique will not bring more rapid weight loss, and in some cases may even lead to stagnation in results and excessive training.
  2. Avoid arching your back during squats, lunges and deadlifts.This should not be done, as this technique can damage the intervertebral disc.
  3. Dehydration of the body.Many girls try to drink less water in order to lose weight faster, mistakenly believing that in this case the oxidation of fats will begin.Indeed, lack of fluid will slow down metabolic processes (including lipid metabolism) in the body.It is therefore important to drink enough water throughout the day: its daily amount should be at least 1500 ml.

Work-rest routine is very beneficial in losing weight: 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 in case of severe cardiovascular and musculoskeletal diseases should be limited or completely excluded from the training program.In this situation, static loads (for example, planking on balls) and light cardio (hiking, cool 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, it is recommended to undergo a full, comprehensive examination on the eve of classes and consult a sports therapist.