The best exercises for weight loss

A beautiful figure and a slender body is a dream!

But if the mirror reflects an overweight woman with an unhealthy complexion, it means it’s time to change for the better.

Work and housework require a lot of time.

But you can find time for your own training.

We'll tell you how to get your figure back without going to the gym.

Horizon on one leg

The main function of the exercise is to use numerous small stabilizer muscles to shape your figure.

Starting position: body straight, legs slightly wider than shoulder-width apart.
Raise one leg back, while tilting your body forward until it is parallel to the floor.
Tighten your buttocks and stomach. Keep your back arched.
Try to fixate in this position for the maximum time allowed for you, and then return to the starting position.
Repeat the exercise with the other leg.

Workout for men at home (Day 2)

Circuit training without equipment for men does not destroy muscles, which is the main advantage of such programs. It is best to start the second training day after a daily rest. Always remember to rest and allow your muscles to recover. The quality of the result also depends on nutrition and the amount of vitamins consumed.

Options for performing circuit training:

By time: 45 seconds of work / 15 seconds of rest (there are timers at the end of the article)
By number of repetitions: indicated in the article after each exercise

Don't forget to do:

Ready pre-workout warm-up for 5 minutes
Ready-made 5-minute post-workout cool-down

Squats with hands behind head

Stand with your arms crossed behind your head. Take a shoulder-width stance and maintain your posture. Perform the squat until the knee joint is at a right angle, and then rise back with effort. An indispensable exercise for weight loss training for men.

Don't bounce at the top; make sure to keep your heels pressed in throughout the entire movement. This is the only way to concentrate tension in the hips and buttocks, obtaining high-quality results.

How much to do: 20 repetitions.

Reverse push-ups

Place your hands firmly on the bench/chair, supporting your body weight on them. The legs are extended and placed on the heels. Lower yourself until you reach a right angle at the elbow at the peak. Hips do not touch the floor. Push back up forcefully and repeat the required number of times.

This element of weight loss training for men helps to load the triceps in isolation. This is a kind of analogue of push-ups on uneven bars. If you suffer from joint problems or are recovering from an injury, then it is better to avoid reverse push-ups.

How much to do: 15 repetitions.

Horizontal running

Take a lying position similar to push-ups. The back is straight and the head is fixed in line with the spine. Bend your legs alternately so that your knee reaches chest level. Work intensely, as if you were running.

A multi-joint exercise for training men at home is aimed at strengthening the muscles of the abs, thighs, buttocks and shoulders. Horizontal running is a must for any cardio workout.

How much to do: 20 repetitions on each side.

If running is contraindicated for you, use a simple knee pull-up. The technique is the same, but with less intensity.

Superman

Lie on your stomach and extend your upper/lower limbs lengthwise. Look straight ahead. The task is to simultaneously raise your arms and legs from the floor, pause and return back.

This is an extremely effective exercise for working the back muscles. Maintain a measured pace when performing to better emphasize the load. Do not throw your legs and arms when returning to the starting phase. Otherwise, you will not achieve the desired effect.

How much to do: 15 repetitions.

Static push-ups

The technique differs little from classic push-ups, except for one nuance. You need to “freeze” at the lowest point, supporting your body weight in your arms. Try to point your elbows back or press them to the sides of your body.

Isometric push-ups (alternative name) activate not only the chest, but also the arm extensors, abs and back muscles. This is a more advanced variation of push-ups that can be performed from your knees initially.

How long to do: 45 seconds or two sets of 20 seconds with a short rest (if you don’t have a timer, you can count up to 45 or 20).

Reverse crunches

Lie down on the mat and bend your knees. The heel barely touches the floor. Place your hands under your head, turning your elbows to the sides. Now reach your elbows and knees towards each other, twisting your torso. Then go back.

This is a powerful exercise for pumping up the abs during weight loss training for men. The element additionally loads the quadriceps and develops the shoulders.

How much to do: 20 repetitions.

Leg swings with foot touching

Get into a star position with your feet slightly wider than shoulder-width apart and your arms out to the sides. Perform alternate swings of your legs to a level below your chest, while simultaneously touching your toes with your fingers. Work only with your body, pointing your arms in the right direction.

In the process of training for men at home, leg magicians play an important role. They effectively develop the abdominal muscles, strengthen the quadriceps, and reveal the relief of the oblique muscles.

How much to do: 15 reps on each side.

Side plank

Lie on your side, supporting yourself on your forearm. The legs lie on top of each other, the pelvis does not sag, forming a straight line. Free hand on the belt (to control the tension of the lateral abdominal muscle). Now lower your pelvis to the floor, then return to the starting position.

A weight loss workout at home is not complete without planks. The lateral variation helps to work the right and left sides separately. Take your time, trying to maintain an even balance.

How much to do: 15 repetitions, first on one side, then on the other.

Plank

This exercise is aimed at burning excess fat in a static body position. The fact is that while you are standing motionless in the plank, various muscles in the body are activated and this contributes to weight loss.

You should take a lying position, as for push-ups, or bend your elbows similar to the position in the photo.
You need to keep your back straight while tensing your abdominal muscles.
Try to hold this position for at least 30 seconds. After a short pause, do a few more approaches.

The most effective exercises for burning fat

The more muscles and joints an exercise involves, the more effective it is for weight loss. Thus, the body spends more energy than when isolating one muscle. Exercises should be performed with free weight: barbells, dumbbells, kettlebells.

The more the body needs to maintain balance and overall tone, the more calories are burned. Such exercises can use additional equipment - fitball, medicine ball, bossa. All exercises should be performed as many times as possible, from 20 to 30 repetitions per set.

Basic and isolation exercises

twisting at an angle;
lunges with weights, wide deep steps with weights (can be made more difficult by connecting steps in a chain);
extension, bending of legs;
push ups;
weighted arm raises;
leg lift;
hyperextension;
barbell squats;
push-ups on the legs or knees;
squats, plie squats, on one leg;
run;
exercises on an exercise bike, ellipse;
jumping using a skipping rope;
swimming;
lifting dumbbells;
pull-ups;
block thrust;
barbell bench press;
deadlift, Romanian;
dumbbell press;
hyperextension.

Push-ups with arm up

Classic push-ups can be varied in dozens of different ways, preventing the body from adapting to typical loads. An example of a push-up like this involves the shoulders, abs, and stabilizer muscles.

While performing a classic push-up, at the moment when your hands are at the top point, raise your right arm up over your shoulder, while simultaneously turning your body so that your body forms the letter “T”.
Return to the starting position.
Do the exercise for the left side.

Where to start playing sports at home for a girl

The most important thing is attitude. If you don't believe in yourself, nothing will work out. You need to choose a place in the apartment for your training, purchase special clothes, a mat, dumbbells, bands or a jump rope.

If it is not possible to purchase all the accessories, then you can use liter plastic bottles of water instead of dumbbells, and a mat can easily replace a thick towel. As soon as the opportunity arises, you need to purchase sports equipment; it will give you more confidence and desire to play sports.

The place for studying should be in a bright room, sufficiently free. Before and after each workout, the room must be thoroughly ventilated.

Be sure to check out:

Squats

The classic exercise involves hundreds of muscle fibers, small muscles, as well as quadriceps, hamstrings and buttocks. Because of this, squats remain one of the most effective exercises for weight loss.

Stand up straight and extend your arms forward. Keep your back arched and your chest pressed forward.
Move your hips back, as if trying to sit on a chair, bend your knees.
You should go as low as possible.
Don't forget to tense your gluteal muscles.
Return to starting position and repeat.

Workout for men at home (Day 1)

The presented workout for losing weight at home is intended for people who do not have sports equipment. Despite the lack of equipment, the classes are no less effective and productive. The most important thing is to warm up well and strictly follow the techniques for performing each exercise.

See our ready-made training plans for men:

Ready-made strength training program for 7 days
Ready-made split training program for 3 days
Ready-made full body training program for 3 days
Ready-made program for losing belly fat for 3 days

Options for performing circuit training:

By time: 45 seconds work / 15 seconds rest
By number of repetitions: indicated in the article after each exercise

9 exercises await you (8 exercises in total, but the last exercise is performed first on the right side, then on the left) + 1 minute of rest after completion. This means about 10 minutes for 1 lap. Perform the exercises for the specified time (or number of repetitions) sequentially one after another, then repeat the workout from the very beginning in 3-4 circles. Beginners can complete 2 laps.

Don't forget to do:

Ready pre-workout warm-up for 5 minutes
Ready-made 5-minute post-workout cool-down

Push-ups + arm pull-ups

Taking a lying position, push up, almost touching the floor surface. Keep your back straight and look ahead. Returning to the starting phase, alternately pull your arms to your chest, pulling your elbows back. After raising your arms, repeat again. If you find it difficult to do push-ups, go down on your knees or do push-ups from a bench.

In addition to the pectoral muscle group, you can additionally load the rear delta and triceps. The exercise works well on the body’s stabilizers and promotes the development of static strength.

How much to do: 10 repetitions.

Lunges forward

Place your hands on your waist and your feet slightly narrower than shoulder width. Step forward, bending your knee to a right angle. The leg stands confidently on the foot. The leg behind is on the toe, and the knee does not touch the floor. The back is tense, fixed straight, not slouched. Stand up and repeat with the other leg.

This is a difficult exercise that requires practice. It develops strength and endurance of the thigh muscles, helps in working out the relief. If you have had a knee injury, you can replace this exercise with lunges in place.

How much to do: 10 reps on each side.

"Good morning"

Stand with your hands at the back of your head. Bend your knees slightly and lean your body forward to a 90-degree angle. At the same time, do not slouch, straighten your shoulders, maintain a natural arch in your lower back. When bending from the bottom to the top, rely only on the work of the back muscles.

This is an excellent exercise for straightening your posture, as well as strengthening the paravertebral columns and lumbar muscles. Do not rotate the body to avoid asymmetric loading.

How much to do: 20 repetitions.

Burpee

Do a deep squat, resting on your feet and palms. Jump back into a plank position, then do a push-up, jump forward (returning to the starting position) and jump sharply, stretching your arms up. This exercise involves working all the muscles of your body: arms and back, stomach and core, legs and buttocks.

In the process of circuit training for men without equipment, burpees play an important role. With the help of exercise, you will become more resilient and stronger, loading your entire body. Advanced exercisers can perform the exercise with light dumbbells.

How much to do: 10 repetitions.

If you can't jump, use walking burpees. Instead of jumping, simple steps are taken. Assuming a standing position, simply rise and stretch your arms up.

Knee-elbow twist

In a standing position, bring your palms together at the back of your head. Feet stand shoulder width apart. Alternately reach opposite elbows and knees toward each other below your chest, rotating your torso. Take your time, pausing briefly at the peak point.

The exercise works the quadriceps and oblique muscles. Sometimes this element of training is performed lying down, pressing your back tightly to the floor. The standing option is more interesting for a fat burning program.

How much to do: 15 reps on each side.

Static squat

Perform a squat with a straight back, with your feet shoulder-width apart. Stay in the lower position, maintaining a right angle in the knee joint. Stretch your arms forward for better balance.

Unlike classic squats, this variation is aimed at strengthening the static strength of the muscles of the thighs and buttocks. Constant muscle tension is accompanied by an abundant blood flow, due to which it grows better and gets rid of subcutaneous fat.

How long to do: 45 seconds (if there is no timer, you can count up to 45).

Spider plank

Take a plank position with your arms extended and your feet next to each other. Now alternately stretch your right and left knee to the elbows of your arms, emphasizing the work of the lateral abdominal muscles. The back and lower back do not bend, forming a straight line.

This exercise for training men at home activates the work of all muscles with an emphasis on the lateral abdominal muscles. For better stabilization, tighten your gluteal muscles.

How much to do: 15 reps on each side.

Hand touching foot

Lie down on the gymnastics mat and spread your arms out to the sides. The legs are also slightly apart. Now pull your right leg up while reaching your foot with your left hand. Look straight at the ceiling without turning your head. Returning to the starting phase, switch sides.

An excellent final exercise for working the abs and lightly loading the leg muscles. When returning the upper and lower limbs back, do not throw them, lowering them at an average pace.

How much to do: 20 repetitions, first on one side, then on the other.

Jump up with arms raised

When performed correctly, the exercises involve the muscles of the shoulders, arms, back, abs and legs.

Stand straight, place your feet shoulder-width apart, and place your hands at your sides.
Jump up while simultaneously raising your arms and spreading your legs wide, as in the photo.
You should return to the starting position directly from the jump.

For quick and effective results, the number of repetitions of each exercise should be 8-15 per workout. And they should be performed 3 times a week.

Tips for exercising at home

Training at home is possible if the necessary conditions are met. In addition, you can use techniques such as:

Water. During class, water is necessary, but you need to drink a little and in small sips. In order not to be distracted from your workout and not run to the kitchen, it is better to prepare a bottle of water in advance.
You shouldn’t rush to conclusions and quit classes if the weight “goes up.” The ideal weight loss is 1 kg per week. In a month you can lose 4-5 kilograms without using additional stimulants.
You should not take diet pills, laxatives or diuretics. They act instantly, but cause enormous damage to the body.

It is best to start playing sports while listening to your favorite TV show or series. So, the training will go almost unnoticed. You can gradually give up television series when sports become a habit.

You may also be interested in:

Fitness trainer Harley Pasternak

Recommends that those who are determined always remain cheerful and full of strength. The main wish is to take at least 10,000 steps a day, in addition to the mandatory training. Special electronic fitness bracelets can help with this. The coach suggests using any free minute for walks in the fresh air.

Pilates trainer Keith Rich

Recommends doing the workout daily for 30 minutes or running 5 km. You should not miss a single workout, otherwise the desire to continue the fight against excess weight will instantly disappear. The effect of exercise will be more noticeable if you alternate between running and a 30-minute exercise. The good thing about these tips is that you don’t need to go to the gym to follow them.

Certified Trainer Jessica Smith

Don't get hung up on counting calories. You should get out of your head all thoughts about how much fat is lost with each workout. It’s better to think about your health, how you feel better after training, how light you feel in your body. A positive attitude will help you get into shape quickly and for a long time.

How to fit exercise into your weight loss process?

There is a logical pattern for the relationship between calorie intake and expenditure: the more energy spent during the day, the higher the chance of achieving a calorie deficit.

And although burning 500 kcal during a workout is much more difficult than simply not eating them, exercise still makes up a significant part of energy expenditure.

In addition, they help maintain physical fitness. Exercise promotes health and the more muscle mass you have in your body, the higher your metabolic rate.

As you lose weight, exercise provides an incredible opportunity to burn more calories and build muscle.

Well, now let's go straight to the list of the most effective exercises for losing weight at home.

Useful tips and rules for doing exercises

Any activity requires a warm-up . This will prepare the muscles, ligaments and joints, warm them up, which will minimize the likelihood of injury.
Training should be intense, but still in a fairly gentle manner.
The minimum breaks between approaches are 30 seconds. But don’t give up taking breaks altogether, this will only lead to rapid fatigue (physical, moral), which will lead to stagnation in training or even a complete cessation.
Between exercises you need to drink water, but a little at a time - one or two sips will be enough. Water will speed up your metabolism, which means fat burning too.

Correct execution technique is the key to success. If you do not follow this rule, the exercises will not bring any benefit, and can also cause harm - lead to injury.
Exercises will not give results if you eat just anything, without any system and in unreasonable quantities. to adjust the menu and diet , bringing it closer to the option recommended by nutritionists.
The workout should be an hour after eating . Having completed classes, it is not worth eating anything for the next 2 hours, because... The fat burning process is still happening in the body. Violating this rule will not allow you to lose weight quickly.
If you add dancing, running or swimming to your workouts , this will help significantly speed up the weight loss process.

Proper nutrition after training

After a power load, muscles need recovery. This can be helped by the intake of essential substances from food. Muscles need proteins and carbohydrates, even when losing weight, even when gaining muscle mass. Within 40 minutes after training, you need to get proteins and carbohydrates. The resulting substances will be used to restore muscles, calories will be completely burned, without being stored as fat. Therefore, do not be afraid of good nutrition after exercise. During hunger, on the contrary, fat is stored as the body experiences stress. After training, the following are allowed: cereals, vegetables, boiled eggs, baked lean meat, fish, seafood and dairy products.

What type of exercise to choose for weight loss?

The following workouts are considered the most effective in losing weight:

Cardio. It is long-term, low-intensity physical activity that increases your heart rate. Such workouts include: an hour on a treadmill, walking on an elliptical trainer for twenty minutes.
Interval. Performed with a change in both intensity and speed. This includes jogging, walking on an elliptical, and cycling. First, speed run for half a minute, and then jog for one and a half minutes. Varying the speed, they practice for about 20-30 minutes.
Power. Such training involves exercising either with weights or using your own weight. They are cyclical in nature.

Success in losing weight is due not only to regular training, but also to a review of your diet.

Proper nutrition determines the result by 80-90 percent. You can devote up to 10 hours a week to grueling training, but reduce the effect achieved during this time to zero in the remaining 168 hours. Those who want to lose weight should stick to a strict diet. It is necessary to completely abandon carbonated drinks and fast food. The diet should contain only healthy and natural foods, that is, fruits and vegetables, lean (lean) meat.

Exercises in the gym

Purchasing a gym membership gives you discipline, and working out in a group of like-minded people motivates you not to give up and complete the weight loss process. For newcomers to the sports world, it is advisable to exercise under the guidance of a coach for the first time. To start the process of losing weight and speed up metabolism, it is necessary to “accelerate” the pulse to 140 beats, so the basis of the training program will be multi-repetition supersets (two exercises in a row) or circuit training (6-8 exercises without pauses). A complex for weight loss should consist of performing exercises that include as many muscle groups as possible. Each session ends with a half-hour cool-down on cardio equipment.

Exercises for weight loss in a fitness club have a two-pronged focus: strength training and aerobic training. Before starting physical exercises to reduce weight, you must do a ten-minute warm-up. The intensity should be medium. An easy pace will not allow you to achieve the sweating necessary to activate the weight loss process. During classes, you should give your best, otherwise you won’t be able to get rid of excess weight. After completing the main strength training complex for weight loss, be sure to do a half-hour cardio session on exercise machines.

Power

The choice of a complex in the gym should be based on the need to work large muscle groups in order to burn as many calories as possible. Every gym workout starts with weighted squats, regardless of your fitness level. For beginners, light weights are suitable and will gradually increase as you progress. Bent-overs with a barbell, various types of presses, both in machines and with free weights, lunges with dumbbells and leg raises.

Cardio

When visiting the gym, the training process for losing weight consists of alternating strength days and cardio training. The goal of cardio is to speed up the body's metabolic processes and make it lose fat faster. This activity includes 1.5 hours of continuous aerobic exercise. To lose weight, it doesn’t matter which exercise machine you use, the main thing is to maintain a high pace of exercise and heart rate in the fat-burning range.

A variety of cardio equipment allows you to avoid monotony and boredom when performing monotonous movements. You can divide the main training time into 4 twenty-minute stages and train in turns on different machines. For example, start with a treadmill, continue on an elliptical, then a stepper, and finish the marathon on an exercise bike. It is better to change the sequence each time to avoid the body getting used to the stress.

Warm up before exercise

You need to start warming up from top to bottom, gradually moving from warming up the neck, shoulders and arms to the lower back, buttocks, thighs, knees and feet. If you don't know how to warm up, it doesn't matter. Start making circular movements with each joint. First one way, then the other. Work all parts of the body in this way. Then you should warm up thoroughly. To do this, rub your palms vigorously until they become hot. After this, warm up your face, neck, ears, and nose with them. Next, rub your entire body from head to toe with warm palms.

Warm-up for arms and shoulders

Rotate your shoulders forward and backward. You can rotate your shoulders one by one, or you can rotate them simultaneously. At the same time, the arms remain straight, the hands are collected as if they are on a support (for example, if you are leaning on a table or machine) - this way the arm muscles will work more efficiently. Rotate your elbows in opposite directions. Next, we rotate our hands, clenched into fists.

Warm-up for the back

Stand up straight. Start turning left and right. When performing turns, the part of the torso that is below the waist, as well as your legs, should remain in one place and not move.

During twisting, the neck muscles should not tense. Always look straight, no matter which way you turn. Do this for 20–30 turns.

With the next exercise, we will bring the lower back, including the lower back, into combat readiness. Stand up straight. Begin to rotate your body around its axis in a circular motion to the left. Do this 10 times and start repeating

go in the opposite direction.

From the outside, this should resemble the movement of a boxer in the ring, dodging his opponent’s blows. As with the previous exercise, your hips and legs should remain in place.

Leg warm-up

The feet are warmed up like this: put the toe on the floor and rotate the foot in different directions. Standing on the toes of both feet, rise and lower yourself without resting on your heels. Do this several times.

To make the challenge more challenging and the warm-up more effective, rise up on your toes as high as possible and squat with your legs bent without bending your back.