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Weight Loss Workouts: The Best Plans for At Home

A set of weight loss exercises

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

Factors such as athletic training level, weight, age, lifestyle and occupation should be considered when developing a personal training plan.

A set of strength exercises for home training

Strength training at home solves three problems: strengthens muscles, increases caloric expenditure, and stimulates the endocrine system.This helps activate your metabolism and increase your fat burning rate.

This course should first prepare the heart, muscles, ligaments and joints to bear the load.To do this, it is recommended to warm up first: jump rope for a few minutes, perform a series of stretching and bending of the body, swinging the limbs and twisting the trunk.Training preparation takes approximately 15 minutes.

Main lessons should be between 45 and 55 minutes in length.

lunge

Allows for powerful pumping of the biceps femoris and quadriceps muscles.Hips, lower back muscles, and abdominal muscles can also be stressed.

Execution order:

  1. Get into the starting position: With your feet shoulder-width apart, lower your arms along your body, straighten your posture, and engage your abs.
  2. Take a step forward with your left foot while lowering your body.
  3. Return to the starting position and perform a squat with your right leg.

In each of the four series, you should do 13-16 repetitions, resting for one minute between sets.

deadlift

Powerful, energy-consuming exercises should be performed with heavy weights: dumbbells, kettlebells, barbells.At home, you can use makeshift tools: a bag or a large bottle of water.

technology:

  1. Place two dumbbells in your palms and lower them to the front of your thighs.
  2. Place your calves shoulder-width apart.
  3. On an inhale, lower the projectile and lean forward 90 degrees (you can bend your knees slightly).
  4. On an exhale, extend to a standing position.
  5. Repeat 12-14 times.

Recovery pause between series is 55-70 seconds.The number of methods is four.

push-up

How to do push-ups to lose weight

Push-ups effectively pump your chest and shoulder triceps.

Correct sequence of push-ups:

  1. Lower yourself to the floor, belly down, palms at chest level, calves on toes, and lift your pelvis until your entire body is completely aligned on one plane.
  2. As you inhale, lower your chest.
  3. As you exhale, push up.
  4. Repeat approximately 25 times.

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

dumbbell row

The main task is to pump the lats and biceps.

The correct way to pull dumbbells is:

  1. Pick up the projectile in your left hand.
  2. Place your right hand on the bench and your right knee on top.
  3. Align your spine and tighten your abs.
  4. Hold the dumbbells at arm's length, chest level.
  5. On an inhale, pull the weight up and move your elbows as far back as possible.
  6. As you inhale, lower the projectile.
  7. Repeat this movement 12-13 times, then pause for a minute to rest and perform another 3 times.

ball plank

To perform static exercises to tone your abdominal muscles, you'll need an medicine ball and a half ball.

algorithm:

  1. Place 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 place your shins on the exercise ball.
  3. Lift your pelvis until your body is completely aligned with the horizontal plane.
  4. Hold in this position for 30-45 seconds.
  5. Stand up, rest for about 40 seconds, and then do three more similar series.

barbell squat

One of the most powerful weapons against weight gain.It can produce a powerful functional load for the entire body and significantly increase the fat burning rate.

Barbell squats can help you lose weight

technology:

  1. Place weight on the barbell and throw the barbell over your shoulders, holding it firmly with your hands.
  2. Spread your legs and point your toes outward.
  3. Tighten your abdominal muscles.
  4. Smoothly lower yourself into a "crouch" position while breathing air into your lungs.
  5. As you exhale, stand up.
  6. Repeat about 12 times, then rest for a minute and perform another 3 exercises.

Dumbbell chest press

This exercise is used to strengthen the chest, triceps, and anterior deltoid muscles.

Action sequence:

  1. With two dumbbells in hand, 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. To enter, lower the projectile to the area just above your chest (elbows to the sides).
  5. As you exhale, push the dumbbells up.
  6. Repeat approximately 12-14 times.
  7. Rest for a minute to recover, then perform another 3 sets.

Dumbbell single leg deadlift

This exercise is more suitable for men and women with training experience.For beginners, a two-legged deadlift is best.

technology:

  1. With two dumbbells in your hands, lower the dumbbells until your arms are fully straight.
  2. As you inhale, lean forward smoothly while extending your left leg back (the supporting leg and back leg should form a right angle).
  3. As you exhale, return to a standing position.
  4. Repeat 12 times, then rest 50-70 seconds before performing a similar rowing motion, focusing on your left leg.

The number of methods is four.When lunging, the supporting leg should be slightly bent at the knee joint.

Horizontal bar pull-ups

This exercise is effective in strengthening your lats and biceps.

Implementation sequence:

  1. Grasp the barbell shoulder-width apart.
  2. Move your feet off the bench (chair).
  3. Keep your feet together.
  4. As you exhale, pull your body upward.
  5. On an inhale, lower your torso.
  6. Perform as many pull-ups as you can, then rest for about 75 seconds before doing three more sets.

Pull your legs to the horizontal bar

This exercise develops the lower and mid-abdominal muscles.

technology:

  1. Grasp the barbell at shoulder level.
  2. Bend your knees slightly.
  3. As you exhale, lift your calves until they touch the bar.
  4. While inhaling, lower your legs.
  5. Repeat 8-12 times.
  6. Rest for about 45-60 seconds before performing three more sets.

fat burning aerobics

An effective workout for burning abdominal, leg, butt, arm and back fat should include plenty of aerobic exercise.Aerobic weight loss exercise can help you quickly speed up your metabolism and achieve a slimming effect all over your body.

The following methods are effective at home:

  • Dance aerobics.Rhythmic gymnastics to music can be performed either with your own body weight or with a variety of sports equipment: step platforms, dumbbells, gymnastics balls, sticks and elastic bands.Aerobics dance can also give you a morning workout.A class should last 25-40 minutes.
  • jump rope.The most effective is a system of performing exercises in cycles: 2-3 minutes - jumping, 45-75 seconds - pause and rest.It is recommended to perform at least seven methods in one class.
  • swim.It is recommended to go to the pool twice a week for 40 minutes a day.It is most effective to use high-intensity swimming methods: breaststroke, freestyle.Cold pools should be avoided because prolonged, systematic exposure to cold temperatures can lead to thickening of subcutaneous fat.
  • Long walks.It is an effective tool for burning calories every day.The effectiveness of this type of aerobic exercise depends more on duration than intensity.Therefore, a walk should last at least 120 minutes.

To get the most benefit from aerobic exercise, it is recommended to do it on an empty stomach while wearing warm clothing (which creates a thermogenic effect).

training projects

It is recommended to separate strength training and aerobic training and do them at different times of the day: the first time in the morning and the second time in the evening.This technology will reduce recovery time after each workout and provide maximum fat burning results.The duration of training should be determined based on each individual's overall fitness and functional training level.The average amount of aerobic exercise (excluding walking) is 25-40 minutes, and the average amount of strength training is 45-50 minutes.

When developing a weight loss training program, the main consideration should be the physical fitness of the male or female.Based on this, the entire training cycle is divided into three levels: beginner, intermediate and advanced.

entry level

The most effective system for overweight girls and beginners is to work all the muscles of the body in one session (complex training).

A sample lesson plan looks like this:

  1. Monday: Lunges, push-ups, bar pull-ups, leg pulls to 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: aerobics, skipping.
  7. Sunday: Long walk.

Initial levels should last approximately 2-3 weeks.

intermediate

The training plan at this stage is aimed at burning fat and creating beautiful and soothing skin.The essence is that no more than two muscle groups are pumped in one session.This technique allows you to perform numerous exercises specifically targeting each area of the body.This not only eliminates fat but also builds muscle in underdeveloped areas of the body.

Course schedule:

  1. Barbell squats, lunges, deadlifts, planks, leg pull-ups to the bar.
  2. Bar pull-ups, dumbbell rows, push-ups and dumbbell chest presses.

It is recommended to follow this regimen and exercise every other day, alternating workouts.

Averages are calculated on a monthly basis.A set of cardio exercises is a must on rest days from strength training.

Powerful Fat Burning Plan

A two-week workout period is optimal for advanced exercisers (those with a long history of exercising) and for women who want to reduce their subcutaneous fat percentage without being overweight.The essence of this is that only one muscle group is pumped during a workout.

Sample plan:

  1. Monday: Chest training (push-ups, dumbbell chest presses).
  2. Tuesday and Wednesday: Cardio.
  3. Thursday: Leg pumps (deadlifts, single-leg deadlifts, lunges).
  4. Friday and Saturday: Aerobics (running, swimming, skipping, aerobics).
  5. Sunday: Closed.
  6. Week 2: Back exercises (pull-ups on bar, rows with dumbbells).
  7. Tuesday and Wednesday No. 2: Aerobics.
  8. Thursday 2: Twitch your abdominal muscles (plank on ball, pull legs to bar).
  9. Friday and Saturday No. 2: Aerobic training.
  10. Second Sunday: A stress-relieving day off.

So, a two-week gap allows you to perform 12 high-intensity workouts and achieve significant fat loss in just 14 days.

Common mistakes

For girls who are just starting to train for weight loss, it is important to avoid common mistakes.

The most important of them are:

  1. The desire to exercise for several hours every day.This technique does not result in more intense 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 because this technique may damage the disc.
  3. The body is dehydrated.Many girls try to lose weight quickly by drinking less water, mistakenly believing that fat will begin to oxidize.In fact, metabolic processes in the body, including lipid metabolism, slow down due to lack of fluids.Therefore, it is necessary to drink enough water throughout the day: the daily water intake should be at least 1500 ml.

Routine has great benefits for weight loss: Studies have found that if you train and go to bed at the same time every day, your body will start to lose excess weight faster.

Contraindications to strength training

In case of severe cardiac and musculoskeletal diseases, home weight loss strength training should be limited or completely excluded from the training program.In this case, static loading (for example, planking on a ball) and light aerobic exercise (hiking, calm swimming) can help.

All types of exercise should be avoided during an infectious disease.

In order to eliminate various contraindications and protect yourself as much as possible from health problems, it is recommended to carry out a complete and comprehensive examination and consult a sports doctor on the eve of class.