Keto Diet Official website
Share this

Weight loss workouts: the best programs at home

a set of exercises for weight loss

One of the most effective ways to achieve weight loss at home is to exercise regularly.It is recommended to carry out weight loss exercises according to the program.It should include strength training (push-ups, lunges, pull-ups, dumbbell presses, deadlifts) and cardio (running, aerobics, swimming, jumping rope).

Factors such as fitness level, weight, age, lifestyle and occupation must be taken into account when developing an individual training plan.

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.This helps to activate the metabolism and increase the rate of fat burning.

The lesson should begin with preparing the heart, muscles, ligaments and joints for loading.To do this, it is recommended to do a warm-up: jumping rope for a few minutes, performing a series of stretching turns of the body, swinging the limbs and twisting the torso.Preparation for training takes about 15 minutes.

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

Assaults

Allows powerful pumping of the thigh biceps and quadriceps.The buttocks, lumbar muscles and abdomen are also under stress.

Execution sequence:

  1. Take a starting position: put your feet shoulder-width apart, lower your arms along the body, straighten your posture and pull in your stomach.
  2. Take a step forward with your left leg as you lower your body down.
  3. Return to starting position and perform a squat step with the right leg.

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

Deadlift

A powerful, energy-intensive exercise should be performed with weights: dumbbells, dumbbells, 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 by bending your body forward to 90 degrees (you can slightly bend your knees).
  4. As you exhale, come up to a standing position.
  5. Perform 12-14 repetitions.

The recovery break between sets 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 shoulder triceps.

Sequence of the correct technique of push-ups:

  1. Lie on the floor with your belly down, place your palms at chest level, place your shins on your toes and lift your pelvis up until the whole body is completely level in one plane.
  2. As you inhale, lower your chest down.
  3. As you exhale, press up.
  4. Do 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 the 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.

A board with a ball

To perform a static exercise for training the abdominal muscles, you will need one fitball and one hemisphere.

Algorithm:

  1. Place the sports equipment on the floor 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 on the fitball.
  3. Lift your pelvis up until your body is completely aligned in the horizontal plane.
  4. Hold this position for 30-45 seconds.
  5. Stand 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.It allows to create a strong functional load for the whole body, which significantly increases the rate of fat burning.

barbell squats for weight loss

Technique:

  1. Equip the barbell with weights and throw the barbell over your shoulders, gripping it firmly with your hands.
  2. Spread your feet wide and turn your toes outward.
  3. Tighten your abdominal muscles.
  4. As you draw air into your lungs, slowly lower yourself into a "squat" position.
  5. As you exhale, rise to a standing position.
  6. Do about 12 repetitions, then take a minute's rest and perform the exercise three more times.

Dumbbell chest press

The exercise is used to pump the pectoral muscles, triceps and front deltoids.

Sequence of actions:

  1. Take two dumbbells in your hands and lower your back to the bench.
  2. Bend your knees to 90 degrees, placing your feet on the floor.
  3. Straighten your arms at chest level (starting position).
  4. As you make your entrance, lower the projectile to the area just above the chest (elbows out to the sides).
  5. As you exhale, press the dumbbells up.
  6. Perform about 12-14 repetitions.
  7. Take a minute rest to recover and do 3 more sets.

Dumbbell single leg deadlift

The exercise is more suitable for men and women with training experience.For beginners, it is better to perform a deadlift on two legs.

Technique:

  1. Take two dumbbells in your hands and lower the weights down until your arms are fully straightened.
  2. As you inhale, gently lean your body forward while extending your left leg back (a right angle should be formed between the supporting and rear legs).
  3. As you exhale, return to standing position.
  4. Do 12 reps, then rest for 50-70 seconds and do a similar row with an emphasis on the left leg.

The number of approaches is four.During the jump, the supporting leg should be slightly bent at the knee joint.

Horizontal bar creases

This exercise can be used effectively to pump the broad muscles of the back and biceps.

Execution sequence:

  1. Grip the bar at shoulder width.
  2. Take your feet off the bench (chair).
  3. Put 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 you can, then rest for about 75 seconds and do three more sets.

Pull your legs toward the horizontal bar

The exercise achieves the development of the lower and middle part of the abdominal muscles.

Technique:

  1. Grab the barbell 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 reps.
  6. Rest for about 45-60 seconds and perform three more sets.

Cardio to burn fat

Effective fitness for burning belly, leg, butt, arm and back fat should include a lot of cardio.Aerobic exercise for weight loss helps you to quickly speed up your metabolism and achieve full-body leanness.

At home it is effective to use:

  • Dance aerobics.Rhythmic gymnastics to music can be performed both with 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 where 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 recommended to visit the pool twice a week for 40 minutes a day.Swimming is most effective using high-intensity styles: breaststroke, crawl.Cold water pools should be avoided, as prolonged and systematic exposure to cold temperatures can cause thickening of subcutaneous fat.
  • Long walks.It is an effective means of 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 achieve maximum benefits from aerobic exercises, it is recommended to do them in warm clothes (this will create a thermogenic effect) on an empty stomach.

Training programs

It is recommended 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 recovery time after each session and provide maximum fat burning effect.The duration of training should be determined by the general state of health and level of functional training of each person.The average value for aerobic exercise (except walking) is 25-40 minutes, for strength training - 45-50 minutes.

When creating an exercise 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: beginner, intermediate and advanced.

Entry level

For overweight girls and beginners, the most effective system will be where 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 legs to the horizontal bar
  2. Tuesday: swimming.
  3. Wednesday: Barbell Squats, Dumbbell Chest, Dumbbell Rows, Ball Plank.
  4. Thursday: closed.
  5. Friday: deadlifts, push-ups, pull-ups, leg curls.
  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 is 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 makes it possible not only to get rid of fat, but also to build muscles in the underdeveloped parts of the body.

Class schedule:

  1. Barbell squats, lunges, deadlifts, planks with a ball, 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 the workouts.

The average level is calculated per month.On days off from strength training, a set of cardio exercises should be performed.

Heavy intensive fat burning program

For advanced exercisers (those with a long training history), as well as for women who want to reduce their subcutaneous fat percentage but are not overweight, the two-week split is best.Its essence is that only one muscle group is pumped in one workout.

Sample plan:

  1. Monday: chest work (push-ups, chest press with dumbbells).
  2. Tuesday and Wednesday: Cardio exercises.
  3. Thursday: leg pump (deadlift, single leg deadlift, lunges).
  4. Friday and Saturday: aerobic exercise (running, swimming, jumping rope, aerobics).
  5. Sunday: rest day.
  6. Monday #2: back training (horizontal bar pull-ups, dumbbell rows).
  7. Tuesday, Wednesday #2: aerobic exercise.
  8. Thursday #2: pumping the abdominal muscles (plank on balls, pulling the legs to the horizontal bar).
  9. Friday, Saturday #2: cardio workout.
  10. Sunday #2: a day to rest from stress.

Thus, a two-week split allows you to perform 12 heavy 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 significant of them are:

  1. The desire to exercise every day for several hours.This technique will not lead to more intense weight loss, and in some cases may 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 in order to lose weight quickly, mistakenly believing that in this case fat will begin to oxidize.In fact, in the absence of fluid, metabolic processes (including lipid metabolism) in the body will slow down.That is why it is necessary to drink enough water throughout the day: its daily volume should be at least 1500 ml.

A work-rest schedule is very beneficial for weight loss: 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 for strength training

Strength training for weight loss at home should be limited or completely excluded from the training program in case of severe diseases of the heart and musculoskeletal system.In this situation, static loads (for example, planking balls) and light cardio (hiking, leisurely swimming) can help.

All types of exercise should be avoided during infectious diseases.

In order to eliminate all types of contraindications and to 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 a sports doctor.