Do you want to lose weight, but don't have time to go to the gym? Don't worry! We present to your attention 4 amazing workouts for losing weight at home, designed for people with different levels of training and experience in physical exercise.
Have you already decided that you need a weight loss workout to get into the best shape of your life, but can't afford a gym membership? Or maybe you just shy away from rooms filled with treadmills, ellipticals and weight machines? Don't be upset! Just because you don't go to the gym doesn't mean you don't have access to effective weight loss exercises. At home, you can also achieve your goals in a comfortable environment.
Workouts for weight loss at home
The advantage of home workouts for burning fat is that they are convenient. If you have children and don’t want to hire a nanny, or your schedule is too busy and it’s not possible to spend time traveling to the gym and back, a set of exercises for losing weight at home solves most dilemmas. Not to mention, it eliminates the excuse for not working out.
Lose weight quickly at home
People think that weight loss exercises at home are for those who are just starting out, but this is far from the truth.
Here are 3 workouts for weight loss at home, developed by Jesse Hilgenberg, a member of the International Federation of Bodybuilders (IFBB), as well as fitness bikini model Lias Denelon. They're divided by fitness and experience levels, so whether you're new to weight training or you consider yourself an expert, you can achieve remarkable results - no matter how active your lifestyle is.
For training, you only need an expander band, a set of dumbbells, a barbell, if you have one, and a horizontal bar in rare cases. Running out of time? No problem. To complete a set of exercises for weight loss you will need approximately 30 minutes. Just don't forget about discipline.
Don't get hung up on the same type of workouts and ways to lose weight. Use dumbbells, resistance bands and your own body weight in your strength training to burn fat at home.
Since motivation tends to wane when exercising at home, and it is tempting to surf the Internet or click through TV channels, it is important to create a training schedule week by week and within one session.
Arrange a meeting with yourself - it is advisable to do this at the same time every day or every week to get used to it and maintain control.
Once you cross the three-week mark, skipping your favorite workout won't even be considered.
Also, don't forget to add variety by changing the exercises or number of repetitions in your weight loss workout program. Limited equipment may mean you have fewer choices of fat-burning exercises to choose from, but that doesn't mean you have to do the same workout every day.
Don't fall into the trap of routine. Instead, focus on using bands, dumbbells, and athletic splits in your workout. Try an upper/lower body weight loss routine for a few weeks first, then feel free to switch it up to a full body workout plan, this will help target your muscles and get them to respond. The more variety the better.
Warm up before exercise
Be sure to do a light warm-up before each workout, and end it with stretching. Don't miss this! What you do today to improve your flexibility will help you improve your performance in your training session tomorrow.
The simplest circuit training program for women and men
Photo from website: my-power-life.com
Naturally, without the appropriate experience, creating a high-quality and effective circuit training program will not be easy. However, due to the fairly free choice of exercises, you can find information on the Internet and work out the best combinations. True, you should not be overzealous and choose the most difficult and difficult exercises; it is better to compare them with your current physical condition and, based on it, increase the load gradually.
Need to know
Now there is simply a colossal number of different programs for circuit training aimed at burning excess weight, so it can be difficult to choose on your own. You should definitely consult with a trainer, even if in the future you are going to train at home, no one will refuse to give you good advice, and if you ask nicely, they will draw up a plan.
Various squats
You can squat in different ways; there is plenty of information about this on the Internet. Moreover, such exercises are aimed specifically at working the gluteal and thigh muscles, as well as the abs. Here you use your own body weight, but to achieve an even greater effect you can use a barbell or dumbbells.
Push-ups and pull-ups
These exercises are aimed at working the muscles of the arms, as well as the chest. Moreover, it is worth understanding that your own weight will be a very high-quality weighting agent. If such exercises are too difficult to do, you should pay attention to their lighter versions.
Abs are good for everyone
Photo from the site: jv.ru
Abdominal pumping is also a prerequisite for high-quality fat burning. However, be prepared for the fact that no matter how much you do standard flexions and extensions, you will not immediately get cubes. That is, even after pumping up your muscles, you simply won’t see them under the folds of fat, which is not so easy to remove from the abdominal area.
Starfish and jump rope
A wide variety of jumps are very effective for losing weight, the most effective of which is the so-called “starfish”. To perform this, you need to spread your arms and legs wide while jumping. It is also extremely useful to jump rope; it is not for nothing that even professional boxers never avoid such an exercise.
Shuttle jogging and more
Running should definitely be included in your training program, as it develops many muscle groups, and also raises overall tone, activates and stimulates the respiratory system, cardiovascular system, and so on. You've probably seen how athletes run around the gym between sets, occasionally bending over and touching the floor with their fingers. It’s worth doing the same thing, and finishing the workout with a longer run.
Weight loss training program for a beginner at home
During the initial phase of training for a beginner, focus on proper technique with perfection. Now is not the time to lift heavy weights, but the time to improve the technique of performing exercises.
"Focus on your heels during leg and back exercises," advises Hilgenberg. “This will help target your glutes and hamstrings during leg exercises, as well as maintain proper form and posture.
Jessie also recommends alternating the position of your toes during calf exercises. This will help stress your calves at different angles, leading to greater success.
PLIIE SQUATS WITH DUMBBELL
When it comes to training your upper body, technique for each weight loss exercise still plays a big role. “When doing barbell curls, keep your upper arms close to your torso,” Jesse says. “This way you will fix the position of your elbows while performing the exercise.”
This program involves 3 workouts throughout the week, so take one day off between classes.
TRAINING #1. LEGS/BACK
The first part of the complex.
| 1. PLIER SQUAT WITH DUMBBELL 3 sets of 12 reps |
3 sets of 12 reps |
3 sets of 12 reps |
3 sets of 12 reps |
3 sets of 12 reps |
3 sets of 12 reps |
WORKOUT #2: SHOULDERS/CHEST/TRICEPS
| 1. PUSH-UPS 3 sets of 12-15 reps |
| 2. ARMY STANDING PRESS 3 sets of 12-15 reps |
| 3. ARM EXTENSION 3 sets of 12-15 reps |
| 4. PUSH-UPS 3 sets of 12-15 reps |
| 5. FRENCH PRESS WITH DUMBBELL 3 sets of 12-15 reps |
WORKOUT #3: LEGS/BICEPS/CALVES
| 1. PLY SQUAT WITH DUMBBELL 3 sets of 12-15 reps |
| 2. BARREL CALI RAISES 3 sets of 12-15 reps |
| 3. WALKING LUNCHES 3 sets of 12-15 reps |
| 4. BICEPS CUTS 3 sets of 12-15 reps |
| 5. BICEPS EXERCISE “HAMMER” 3 sets of 12-15 repetitions |
Burpee
Perhaps the most powerful tool for burning calories at home is burpees. This exercise has many variations. Today we will introduce you to one of them.
Men
- Take a position with your feet apart.
- Squat down, touching the floor with your hands and jump up powerfully.
- At the peak of the jump, clap your palms overhead.
- Jump into a prone position.
- Push up from the floor in an explosive manner and clap.
- Jump back to the squat position.
- Jump up and repeat the entire cycle again.
Girls - no push-ups.
The efficiency of doing burpees is greatest if you use this exercise in the style of interval training, so we offer you the following protocols:
- Men - 40 seconds work phase / 30 seconds rest phase - minimum 7 cycles. If you feel on fire, then you can enjoy this wonderful exercise for up to 10-12 minutes, no more. This period of time is quite enough to boost your metabolism to its fullest!
- Girls - 25-30 seconds working phase / 35-45 seconds rest phase - from 5 to 7 cycles.
Intermediate weight loss training program at home
Once you're ready to move on to a mid-level weight loss routine, it's time to up the intensity. This program will touch your body from all sides.
You'll be using an elastic band, which will add extra tension. Resistance bands do a tremendous job of maintaining constant tension in the muscle tissue as you perform movements, so it can really help you achieve a high level of physical endurance.
This program includes 2 workouts per week, so do it at least once, but no more than twice a week. Your weekly training schedule might look like this: lower body, upper body, rest, lower body, upper body, followed by a two-day break.
WORKOUT #1: LOWER BODY
Circuit training: do twice
80 reps |
10 reps on each leg |
10 reps on each leg |
25 reps |
10 reps on each leg |
15 reps per leg |
15 reps per leg |
Push-ups
WORKOUT #2: UPPER BODY Circuit
training for weight loss
30 reps |
25 reps |
25 reps |
10 reps |
15 reps per arm |
15 reps per arm |
Circular training for girls for weight loss: advantages of the method
Photo from the site: body-builder.info
It is clear that before you start doing the exercises, you need to understand whether it is worth doing it at all. Moreover, this method of losing weight has plenty of advantages, but there is only one drawback, and in our case, completely insignificant. That is, a complete lack of possibility of increasing muscle mass. But here everything is quite simple, and after losing weight to the number of kilograms that you want, you can do more serious exercises, for example, strength exercises, which will help build up this same muscle mass and that’s all. As for the advantages, there are many more advantages.
- Circuit training at home for women is suitable even for those who are very busy, as it does not require regular trips to the gym.
- Such exercises burn fat very efficiently and therefore the weight drops in colossal leaps.
- Such circuit training is suitable not only for girls and women, but also for men suffering from excess weight problems.
- While working on our own body, all the muscles that we are able to work consciously are included in the work.
- Such training has a great effect on accelerating metabolism, which is also very important.
- Such exercises, which have become a habit, significantly improve the condition of the cardiovascular system, strengthen it and maintain it.
Among other things, it is very beneficial that circuit training at home for women, men and teenagers is quite accessible for any level of training, so even beginners can easily start doing the exercises.
Advanced Fat Burning Workout Program at Home
Once you are ready for advanced workouts, you should increase their duration. This plan, developed by Jesse, contains 4 sets of each exercise, allowing you to hit your muscles to their full potential.
You will also try effective exercises for losing weight on one leg, which involve more muscle fibers.
"Perform the exercises slowly and focus on balance, stability and proper body positioning when performing single-leg exercises," advises Hilgenberg.
ONE-ARM DUMBELL RAILWAY
A set of exercises for losing weight at home includes pull-ups, which most women have problems with. To perform this exercise, keep your elbows straight at the sides of your torso. “This will ensure that your back works more than your arms,” explains Hilgenberg.
Just like the first set of exercises for burning fat, it should be performed at least once a week. But if you want to give it your all, train twice a week!
WORKOUT #1: LEGS/BACK
4 sets of 15-20 reps |
4 sets of 15-20 reps |
4 sets of 15-20 reps per leg |
4 sets of 15-20 reps |
4 sets of 20 reps |
4 sets of 15-20 reps |
4 sets of 15-20 reps per arm |
BREAKING ARMS TO THE SIDEWAYS
WORKOUT #2: SHOULDERS/CHEST/TRICEPS
4 sets of 15-20 reps |
4 sets of 15-20 reps |
4 sets of 15-20 reps |
4 sets of 15-20 reps |
4 sets of 15-20 reps |
4 sets of 15-20 reps |
WORKOUT #3: LEGS/BICEPS/CALVES
4 sets of 15-20 reps |
4 sets of 15-20 reps |
4 sets of 15-20 reps |
4 sets of 15-20 reps |
4 sets of 15-20 reps |
4 sets of 15-20 reps |
4 sets of 15-20 reps |
An effective exercise for fat burning
The simplest and most effective exercise for fat burning is running (aerobic training - exercise with a certain intensity). But you shouldn’t rely on running for everything; with 20 minutes of running, the body will spend approximately 500 kcal than if doing squats with a barbell or deadlift, the loss of kilocalories will be many times greater, and this is 1000-1200 (more than when running). Therefore, you should not focus on it, and run every day in the hope of losing a couple more kilograms.
If you want to not only get rid of excess fat and correct problem areas, but also make your entire figure slimmer and more toned, remember: only aerobic training will not give the desired result. It’s better to choose a little of everything, go to Pilates, do aerobic training outside, visit the gym, yoga, swimming pool, all this is suitable for fat burning.
If your goal is only to burn fat, you should know that cardio training should last no more than 45 minutes and be at the same heart rate. The range of beats is different for everyone, you can calculate your maximum heart rate using this formula: 220 minus your age in years = maximum heart rate, according to scientists, it should be approximately 120 beats per minute.
All girls want to have a flat stomach and firm buttocks , in this case it is worth focusing on these muscle groups with exercises such as:
- run;
- squats;
- lunges;
- crunches;
- plank.
