What Are The Most Effective Weight Loss Exercises?

A simple weight loss exercise routine at home for 20 minutes daily. Effective weight loss and solving problem areas through effective physical exercise.

Not all representatives of the fair sex can boast of a sculpted figure with which nature has generously rewarded her. Most women and girls have to work hard on their bodies to achieve seductive shapes. Unfortunately, not everyone can go to the gym regularly for training due to various circumstances. But to effectively lose weight, tighten muscles and consolidate the result for a long time, you can train at home. We offer you a simple set of exercises to lose weight at home, which will definitely help you get rid of fat deposits in problem areas and improve your overall well-being.

Exercises for weight loss and strengthening the muscular corset

exercise for weight loss

To achieve good results in a short time, you need a comprehensive weight loss approach. It is necessary not only to exercise, but also to reconsider your diet. Eliminate fast food, premium wheat flour, sugary foods, soda, fatty, fried and salty foods. Try to eat more protein and drink at least 2 liters of clean water or green tea a day.

Exercises for flat stomach and slim waist

Many women have problems with belly and lateral fat. These weight loss exercises are effective and simple to get rid of.

Band for slimming the hips and buttocks

What exercises you need to do to lose weight in the hips and buttocks will be discussed further. Perform this set regularly and after 3-4 weeks you will be able to evaluate the first results.

Follow the daily recommended band, follow a light diet, move more and in a month the scales will show 5-9 kg less.

Every spring we start fighting overweight. In the course are hard diets and "wear" workouts. Some even resort to miracle pills. But even babies know that physical exercise for rapid weight loss plays an important role in the fight against hated pounds.

Great if you can watch a sports club regularly. Unfortunately, many do not have enough time / money / patience. Training at home will give great results.
The optimal (recommended by doctors) training duration is 20-30 minutes.

Try the following set of exercises and surprise your friends with spectacular results.

Warm up and exercise for fast weight loss

Every workout should start with a warm-up. Muscles and joints need to be warmed up. This will save you from sprains and injuries of varying severity.

warm-up and weight loss exercises

So here it is. First, rub your palms vigorously until warm. Use them to warm your face, ears and neck. Then make a few rotating movements with each joint in both directions.

Warm your shoulders and arms. We make circular movements with our shoulders forward several times and then back. The arms are straight, the palms are parallel to the floor and they look in opposite directions (as if depicting a penguin). Then we turn in different directions with our elbows and behind them - with our fists.

Stand up straight with your back straight. Turn in opposite directions, leaving your lower body still. The head looks in front of him all the time. Do 25 repetitions.

Next, make a circular motion with the body. 10 rotations in each direction. The legs are still motionless.

A set of exercises for fast weight loss at home

Exercise for slimming the buttocks

Place your legs slightly wider than your shoulders, bend them at the knees (most effectively at a right angle). Stand in this position for as long as you can.

Depression Exercise

Do 2-3 sets of 25-35 reps. During squatting, the knees should be just above the legs.

Jumping exercise

Squat down. From this position, go to the highest possible height and return to the starting point. Repeat 20 times.

Exercise scissors

Lie on your back with your legs straight up and your arms under your lower back. Cross your legs and spread them as wide as possible. Only 10 repetitions.

Exercise for thin legs

Kneel with your arms outstretched in front of you. Sit on each buttocks at a brisk pace, tilting your body for balance. Repeat 20-30 times.

Exercise half a line

half body exercise

Stand with your feet slightly wider than your shoulders, with your toes pointing in opposite directions. Make a half stop at a slow pace, staying at the bottom as long as you can. Return to starting position at the same speed. Do 20 repetitions in 2 sets.

Exercise "Swing Leg"

Lie on your side. Bend the lower leg. With the upper leg, do smooth lifts with maximum width. Make 20 swings. Repeat in the opposite direction.

Abdominal exercise

Lie on your back with your arms under the back of your head, legs straight. Pull your knees to your chest, and lift your shoulders and head off the floor and pull toward your knees. Return to the starting position. Perform 2 sets 20 times.

Oblique twist exercise

Lying on your back, bend your knees. Put your hands on the back of your head. Now stretch your elbow to the opposite knee. Repeat 20 times. Now from the opposite side.

Lower type exercise

While continuing to lie on your back, extend your straight legs at a 45 ° angle to the floor and hold as long as you can. Do 10 sets.

Exercise to work all the abdominal muscles

The starting position is the same. Place your hands on your sides and rest your palms on the floor. Straighten your legs straight. Slowly lower your legs, return up, lower them alternately left and right. Do it 12 times in all directions.

Exercise half a bridge

Keep on your back. The legs bent at the knees are resting on the floor, the arms are stretched along the body. Raise your pelvis as high as you can and lower it. Perform the movement 20-30 times.

Back exercise

Lying on your back, place your arms and legs perpendicular to the floor. Alternatively, cut your thighs and shoulders off the floor as if trying to reach the roof with them. Do 20 repetitions.

Exercise "Lying down swallowing"

Pass on your stomach. Raise your straight legs and arms to the maximum height at the same time. Stretch in opposite directions. Repeat 30 times.

Exercise "Push-ups"

Enter the board. Lower your knees to the floor. Push on the floor 10 times.

Reverse Push Exercise

Stand with your back to the chair. Sit on your side and rest your arms on the sides of your torso. Bend your legs at a right angle and put your heels on the floor. Pull the pelvis 5 cm beyond the edge of the chair, the back should remain straight. Bend your elbows at a 90 ° angle. Climb. Elbows are categorically unacceptable to split in different directions. Repeat 15 times.

Exercise in the hand

Stand straight with your hands in front of you. Stay in this position as long as you can.

Hand exercises

Exercise coldness

Be sure to stretch your workout. Sit on the floor, spread your legs to maximum width. stretch your body smoothly forward, left, right. Lie on the floor and stretch your arms and legs in opposite directions (ie, pull your left arm and right leg and vice versa).

Doing weight loss exercises at home will help you tone your muscles and improve your overall body performance. You will achieve fast results if you do the whole band regularly.

Why exercise matters

As you know, movement is life and that says it all. Only an active person can feel healthy. Our ancestors led a more mobile lifestyle, so they had no questions about weight loss and extra burdens. We are very spoiled by the benefits of culture and spend too much time in a sitting position, so in order to sort out our situation, we have to burden ourselves separately. Weight loss is often used not only to look good but also to look healthier.

Physical activity burns calories and builds muscle. It also increases the metabolic rate, which not only stimulates fat burning, but also improves overall health.

Well, it's time to figure out which exercises are best for weight loss.

Running

So let's start by looking at the best weight loss exercises with the most famous. It's no secret that running is the first exercise that will help you lose weight. In addition, it strengthens the cardiovascular and respiratory systems, as well as bones and connective tissues. During the process, about 600 kg of crops are burned.

The uniqueness of this exercise lies in the fact that it is completely natural for humans and therefore has no side effects (if you exercise reasonably and feel your body). To run, you do not need special equipment and specific conditions, and this is another advantage of this exercise.

Interval training is recommended for intense calorie burning. Indicate periodic small (0, 5-2 min) explosive accelerations during the main operating cycle. This mode of operation contributes to more efficient and faster calorie burning, well-developed leg muscles and speeds up metabolic processes.

Before you start exercising, you should warm up a bit or walk for a few minutes, gradually increasing your pace. Stretching before running is not recommended. As this exercise puts stress on the joints, it is recommended that you choose comfortable and high quality shoes for it.

When looking at the best weight loss products, you should definitely watch out for running. Many people underestimate aerobic exercise, believing that only muscle growth will allow you to lose weight, but this is not the case. Muscles grow under the layer of fat and burn it to a small degree, while physical activity fights fat much faster.

Walking

This exercise has the same benefits as running, but it puts less stress on the joints. Therefore, walking is suitable for those who have health problems (of course, they do not prohibit walking). It has a beneficial effect on the condition of people suffering from obesity and cardiovascular diseases. Exercise completely heals the body and has a positive effect on the mental state.

Walking 30 minutes at 6-7 km / h will burn up to 250 calories. If you do it every day, you can lose half a kilo in a week. You can walk anywhere. If you do not have free time, just walk to work.

Swimming

swimming for weight loss

Regardless of the species, swimming is great for weight loss. Exercise intensively, you can burn up to 700 kilocalories per hour. In addition to weight loss, swimming helps strengthen muscles, tones and forms the right body proportions. It is great for people suffering from obesity, asthma, arthritis and musculoskeletal problems.

During swimming, a person strengthens all the main muscle groups: abdominals, back, legs, arms, buttocks. It can be used in combination with other activities or as an autonomous exercise. Swimming is by far one of the best weight loss exercises.

Cycling

Cycling is the next item on the list of the best weight loss exercises. This is a great way to lose weight, which is the average type in terms of number of loads.

An hour of such training can burn 400-1100 kilocalories, depending on the intensity of movement and body weight. The degree of stress also depends on the soil.

Unlike previous sports, cycling does not stress the joints. Even those who are not very prepared can easily cover several kilometers on it.

Of course, it is much more interesting and useful to train outdoors, as the uneven ground creates extra stress, the landscapes allow you to distract yourself and the fresh air gives tone to the body. In addition, outdoor "walks" are much more beneficial for the cardiovascular system than exercise with a stationary bike. However, the simulator allows you to lose weight and improve your condition well. In any case, cycling is one of the best exercises for slimming the hips, because they are the leg stretchers that receive the main load.

One way to optimize your training time is cycling at work. This is a great way to recharge with positive energy in the morning and stimulate the metabolism to speed up, which will allow the body to consume more calories throughout the day. Well, by returning from work to a two-wheeled friend, you can consolidate the success of your morning workout and have a rest. After your evening classes, you will have a healthy, healthy sleep. Of course, this method is relevant in areas where there are bike paths or car traffic allows you to drive safely on plain roads. Otherwise, it is better not to risk it, because such a route will only give negative impressions.

Elliptical trainer

elliptical weight loss trainer

Exercises in this simulator can also be included in the "Best Exercises for Weight Loss at Home" set. Such training allows you to develop the body and the heart system without stressing the joints. Thanks to the movable handles, both the upper and lower body can be loaded. By adjusting the lift and tilt, as well as the backward movement, you can select the most appropriate volume level.

An average dose person, trained by an elliptical trainer, can burn about 600 kg of crops per hour. Although the simulator simulates a skier running and moving (by the way, skiing also burns calories very well), it does not load the joints. Thanks to this property, it is more accessible for people with arthritis, obesity and musculoskeletal disorders.

To burn more calories, it is recommended that you hold the handles during the exercise. This will add extra stress to your arms and shoulder girdle. Try not to think about the calories burned. It is much more useful to monitor your heart rate. It should be about 85% of your body capacity. By choosing the load so that this frequency is maintained, you can achieve the most efficient result.

This can be described as one of the best exercises at home for weight loss, but the simulator is relatively expensive and takes up a lot of space. Therefore, many will prefer to work out in the gym.

Tennis

The band "Best Weight Loss Exercises" continues a game as famous as tennis. It allows you to burn about 600 calories.

This type of physical activity is suitable for those who want to train in a company. It will also attract those who do not like sports, but the feeling of victory. The competitive aspect can stimulate even the most lazy people.

The game of tennis allows you to develop flexibility, coordination, proper posture, as well as to trigger negative emotions and increase resistance to stress.

When playing tennis, the muscles of the arms, legs and abdomen are involved. In addition to the body, the head is also trained, because here you can not do without the ability to plan your actions and make a quick decision. Such exercises increase brain function and improve memory. And scientists from the National Institutes of Health claim that tennis helps increase bone tissue.

High Intensity Interval Training

high-intensity interval training

We continue the best set of exercises for weight loss at home with this interesting technique. It is suitable for those who deal exclusively with weight loss. This workout only requires 20 minutes at least three times a week. At the same time, it allows you to burn calories efficiently and speed up your metabolism.

Works well with other types of workouts. They consist of small explosive sets that alternate with less intense action or complete rest.

For those who have not played sports in this spirit before, you need a few months of preparation. This can be as simple as cycling, running, swimming or even walking. The main condition is the alternation of active and passive intervals.

Start by warming up for five minutes. The sixth minute represents the exercise with maximum impact and intensity. Then a minute of rest and so on in a circle, without taking into account the warm-up, of course. After five rounds, you should rest for three minutes. This is just a variation on interval training. By the way, the best abdominal slimming exercises are much more effective when you use this training method.

CrossFit

It is suitable for those who play regular sports. This is evidenced at least by the fact that CrossFit was originally intended for special forces training.

Training includes weightlifting, endurance training, plyometry, speed training and finally strength training.

Doing CrossFit is never boring, because unlike any other program, it does not consist of multiple repetitions of the same actions, but of many types of physical activity that create a great workout for burning fat.

This program is based on the accumulation of the main components of fitness: flexibility, endurance, speed, endurance and coordination.

Each new training day you must perform actions that were not present in the last lesson. Alternatively, the daily program may include 20 pull-ups in the line, 30 push-ups, 40 repetitions for the abdominal muscles and 50 squats. There is a three minute break between actions. The duration of a lesson, if done correctly, does not exceed 20 minutes. To get the most out of this technique, you need to train at least 3 times a week.

Aerobics step

aerobic step for weight loss

Those looking for the best leg slimming exercises should take a look at this section. Everyone knows that just walking up the stairs has an extremely positive effect on the health of the cardiovascular and respiratory systems and also allows you to burn extra calories. The same principle became the basis for this type of fitness, such as the aerobic stage.

A lesson burns up to 500 kilograms. It usually takes about 50 minutes, but you can start with 20. There are not as many best weight loss exercises, but aerobics are definitely on their list. The essence of this system lies in the use of a special platform for climbing. Depending on the level of training of the athlete and his goals, the height of the platform may vary.

This technique is often used for early recovery from injuries.

Burpee Exercise

This is a very simple exercise to perform and organize, which can burn a large number of calories, develop a complex body and endurance and strengthen the heart system. Prove that your own weight is enough for a good workout.

Thus, the basic exercise consists of the following steps:

  • squat and palms on the floor in front of you.
  • straightening the legs and adopting the "lying position".
  • return to the squat position.
  • straightening as high as possible: while the arms are pulled up and the whole body is straightened.

That's all. There are also weighted burpees:

  1. With push-ups. That is, after taking the lying position, the bench press is done, and then the return to the squat position.
  2. Jump weight. The hands, before getting up, take any load.

Beginners who have difficulty jumping from a standstill can simply get up instead of jumping.

burpee for weight loss

A lap consists of alternating 30 seconds of burpees and 30 seconds of rest and lasts 2-3 minutes. In the passive phase, it is recommended to perform the so-called shadow boxing - active strikes on a fantastic target, which increases the effectiveness of training.

Beginners play up to four rounds with a one minute break. And the advanced athletes reach 6 laps with a break of 30 seconds.

Anyone interested in the best for weight loss should definitely pay attention to this simple and effective technique. You can make burpees 3-5 times a week, either individually or as a warm-up before the power supply.

Home Training Requirements

The required sports equipment is represented by the following items:

  • dumbbells, weight: for women from 1 to 5 kg. for men from 3 to 16 kg.
  • sports mat?
  • comfortable and natural sportswear
  • hoop, weighing from 1 to 2 kg.

Important! If the crown weighs less, then the result will be canceled and more bruises will appear on the sides.

If you do not have time to visit the gym, fitness at home is a great substitute. Slimming exercises will help you achieve good results. The main thing is the right attitude, ambition and desire.

Overweight problems for today's humanity are more relevant than ever. Any man and woman facing such annoyance does not stop and tries to find a way out. Some follow strict diets, some simply reduce portions of food and some exercise. But in both cases, it is not enough to do just one thing - you need to affect your body and organism as a whole, that is, to eat properly and exercise.

Conclusion

Here we are with you and we considered the best exercises for weight loss. Everyone can choose the most suitable for themselves, the main thing is that the lessons make sense and do not harm their health. You should not allow excessive training, because this will lead to much more unpleasant consequences than a few extra pounds. Remember that health is much more important than beauty!

It is a great alternative to fitness training. The main thing is effort, patience. Let's see what complex weight loss exercises at home you can do.

Among them:

  • Complex weight loss exercises at home should always start with a clear goal and self-discipline.
  • for fast results, you should train at least three times a week.
  • training should begin at least two hours after eating.
  • A series of exercises for weight loss at home is designed for regular training, the less frequent absences, the sooner the results will be noticeable.
  • Before you start the band, you need to warm up. It is the first and obligatory stage of education.
  • To complete a set of weight loss exercises at home, you must always stretch.
  • you need to stretch your muscles as much as possible during each exercise. The main thing, when you do this or that movement, you should feel the belt being processed.
  • Proper breathing is the key to effective training. Inhalation should always be through the nose and exhale through the mouth with effort.
  • you need to eat right and drink plenty of fluids.

Slim waist and toned belly is the dream of many. The road to this is long and requires diligence. Let's see what kind of waist exercises you can do even at home.