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Fat Burning Workouts: 15 Best Exercises to Lose Weight at Home

Sports exercises to lose weight at home.

Physical activity allows you to get rid of excess weight.To start exercising you just need to choose a training program, buy comfortable clothes and start.

How to do exercises without equipment.

Home workouts allow you to regain your normal weight, but at the same time save you time and money on visits to gyms.To burn fat you need to exercise for at least half an hour.Exercises, both at home and in the gym, should be done in several ways.

The amount of fat burned will be proportional to:

  • involve the maximum number of muscles in the work;
  • exercise intensity;
  • alternation of different types of work (cyclical, multi-repetitive);
  • training duration.

Following several rules will help you get rid of fat deposits:

  1. Reduce the number of calories consumed.
  2. Monitoring insulin levels.
  3. Maintain regular training.

How to plan your training correctly

To create an intense workout, you must follow several rules:

  1. it is necessary to select exercises for different muscle groups;
  2. Be sure to include cardio in your training complex;
  3. Every workout should begin with a warm-up and end with a stretch.

A trainer can select the most effective weight loss exercises based on your body characteristics, your health, and your desired results.He will show you how to do the exercises correctly and tell you how to create a diet.

If an exercise causes discomfort in the body, it is better to exclude it from training.It is important that the activities are enjoyable, otherwise motivation may disappear.

How often should you exercise?

You shouldn't exhaust yourself with training, because your muscles need to rest.The optimal thing is to do physical activity every two days so that the muscle tissue has time to recover.The best option is to periodically change the type of exercise, because the body gets used to it and the training becomes less effective.

The duration of workouts aimed at burning fat should be 30 to 40 minutes a day.The best time to exercise is from 4:00 p.m. to 8:00 p.m.

You should visit the gym regularly, 3-4 times a week.It is not recommended to make long absences from classes;The frequency of visits depends on:

  • about the level of physical fitness;
  • about the size of the load during classes;
  • about the amount of free time and desire to study;
  • of the set objectives.

Beginners are recommended to gradually accustom their body to training.It is enough to exercise 2-3 times a week.After a long rest, it is not advisable to start intense training.You can exercise in different modes:

  • 3 times a week in intensive mode;
  • 5 to 6 times, reducing the load to 20-30%.

The simplest and most effective exercises at home.

Intense training is necessary to lose weight quickly.The following exercises are suitable for such activities:

"Burpee"

The exercise combines jumping, planking and push-ups.During its execution, all the muscles of the body are involved, the heart rate increases and greater calorie burning begins.

Execution sequence: deep squat, plank, push-up, squat, jump.The exercise is performed several times at a fast pace, without stopping.It requires a lot of stamina.

push-ups

Almost any set of arm exercises includes push-ups.The exercise is performed slowly: the important thing is not the number of push-ups, but the correct technique.The torso descends as you inhale, the chest should touch the floor.As you exhale, the body rises to its original position.

The body must be straight, only the arm muscles work.You should start with 10 repetitions.After doing push-ups, it is normal to feel slightly tired, but not exhausted.

"Jumping Jack"

This cardiovascular exercise consists of jumping while simultaneously raising arms and legs.Technique:

  1. Stand straight, with your legs together, arms at your sides, and knees slightly bent.Tighten your stomach, straighten your back, look forward.
  2. As you inhale, jump, spread your legs to the sides, raise your arms above your head (you can clap your hands), slightly bending them at the elbows.
  3. As you exhale, return to the starting position.

Do 2 sets of 12 repetitions.During execution, the arms and legs must move synchronously.It is best to jump on tiptoe to reduce the impact.It is advisable to exercise with sneakers.

Leg rotation

Spinning your legs in a circle aims to strengthen your lower abs.Technique:

  1. Lie on the floor, spread your arms along your body, place your palms under your buttocks.
  2. Straighten your legs, raise them parallel to the floor and point your toes towards you.
  3. Raise your shoulders and head off the floor and look forward.
  4. As you exhale, begin to rotate your legs, describing them in a circle.

The greater the range of motion and the shorter the distance from your feet to the ground, the more difficult it will be to perform the exercise.The lower back should not arch upwards.Do 10 repetitions and change the direction of rotation.

jump rope

Jumping rope is one of the most energy-consuming exercises.In 1 hour of exercise you can eliminate between 1000 and 1200 kcal.Jumping is a good option for cardiovascular exercise: it improves the functioning of the heart and respiratory system and allows you to exercise the lower part of the body.

Exercise program during jump rope training:

  • hop;
  • running with a jump rope instead;
  • walk without a jump rope in place.

Every 5 minutes you need to take a 1-2 minute break.

Pull-ups

Overweight people with a body fat percentage of more than 20% should not perform pull-ups on the horizontal bar, as there is a risk of damaging the shoulder joints.

Execution rules:

  1. Hold the bar with your hands shoulder-width apart.
  2. If the horizontal bar is low, you should bend your knees so that your body hangs in the air.It is best to practice on a high horizontal bar so as not to be distracted by the position of your legs.
  3. You need to feel the weight of your body and lift yourself up, while your chin should be above the bar.When performing, do not make sudden jerks.
  4. There is no need to linger in this position;can go down immediately.

Standing Knee Raises

Stand up straight, resting one hand on the back of a chair for balance.Alternatively, raise your knees so they are as close to your body as possible.Hold the position for 2 seconds and repeat with the other leg.

abs

Crunches are effective abdominal exercises.To obtain the result, it is necessary to perform the movement, following the correct technique:

  1. Lie on the floor, bend your legs at right angles, place your feet on the floor and place your hands behind your head.
  2. Exhale and stretch your shoulders toward your pelvis.
  3. As you inhale, return to the starting position.

Perform 10 repetitions, let the body rest for 2 minutes and continue with the next approach.It's important to twist your body as you do it, rather than just lifting it up.The mistake is to tense your neck and tuck your chin towards your chest.

Sit-ups with twists

This exercise aims to work the straight and oblique abdominal muscles.Execution technology:

  1. Lie on the floor, bend your knees and place them on your feet.Place your hands on the back of your head and lower your head.
  2. Start curling.Using the strength of your abdominal muscles, lift your body, turning it first to the left and then to the right.In this case, you should place your left hand behind your right leg and your right hand behind your left.
  3. Perform the exercise at a slow pace, holding it for 2 seconds at the top point.

Do 3 sets of 15 repetitions.

lateral abdominals

Execution steps:

  1. The starting position is to lie on the floor, bend your knees and place your feet next to your pelvis.Bend your knees to the right side and place your left hand behind your head.Slightly lift the body off the surface.
  2. Inhale and as you exhale, begin to rotate the right side of your body to the left, while lifting only your head and shoulder blades off the ground.At the end point, hold for 2 seconds and squeeze the press.
  3. Return to the starting position.Repeat 20 times on one side and then the same on the other.

Exercise helps slim the waist and flatten the stomach.

reverse crunches

It is used to exercise the lower part of the abdominals.Execution rules:

  1. Lie down on a bench and grab its edges with your hands.Bend your knees, hips are at right angles to the bench.
  2. Inhale and as you exhale, tensing your abdominal muscles, bring your knees as close to your chest as possible.
  3. Hold at the top point for 2 seconds and return to the starting position.

Do 3 sets of 15 repetitions.

vertical abs

Technique:

  1. Lie on the floor with your legs raised.Bend your knees and cross your ankles.
  2. Cross your arms and place them on your chest.
  3. As you exhale, you should slowly move towards your knees, without lifting your lower back off the floor.

This exercise strengthens your midsection.

"Bicycle"

Not only the abdominals are worked, but also the back muscles.Execution steps:

  1. Lie on the floor, arms extended along your body and legs extended freely.
  2. Place your hands behind your head, raise your shoulders.The lower back is pressed firmly against the floor.
  3. Raise your legs and bend them at the knees.
  4. Make movements with your legs that imitate riding a bicycle.Alternately touch your right elbow to your left knee and vice versa.Elbows and knees should touch.

You should move with restraint and breathe evenly.

Lunges

The movement aims to strengthen the legs and glutes.Lunges can be long or short.Different muscle groups are exercised at the same time.In terms of effectiveness, this exercise is second only to dumbbell squats.

Rules for doing the exercise at home:

  1. Breathing control: when inhaling - tension, when exhaling - relaxation.
  2. Stand up straight, with your back straight.Pull in your stomach, lower your shoulders.Place your leg forward, thigh and shin should form a right angle.
  3. The thigh of the front leg should be parallel to the floor, the knee should not extend beyond the toe.
  4. The knee of the hind leg is a few centimeters from the ground.
  5. The step should be wide so that the load falls on the gluteal muscles.
  6. Distribute your weight evenly between your feet, leaning a little more on your front leg.
  7. During the exercise, the muscles of the buttocks and the back of the thighs should be tense.To do this, you can bend your lower back a little.

Do 20 lunges, changing legs each time.

Lateral flexion

To perform the exercise, you should sit on the edge of a chair, with your knees shoulder-width apart.Place your hands behind your head.Alternatively, bend your body in different directions.The back remains straight.Repeat the task 10 times.