Workout for quick weight loss at home

Peculiarities

Home workouts for girls are a way out for those who don’t like going to the gym. Exercise will not only help you achieve a slim body, but will also improve your health and restore the functioning of your organs and systems. There are many studies that have proven the benefits of daily home workouts for girls.

Many people try to justify the lack of sports in their lives by saying that it takes a lot of time. However, if you wish, it is enough to devote 30 minutes a day to fitness exercises, and the result will be achieved.

Features and benefits of training:

· saving time and money on travel to the hall;

comfortable performance of exercises;

· a large selection of exercise sets for home workouts for women;

· bath with necessary accessories at hand.

The girl can study at any time convenient for her when she returns home. The only drawback of home workouts is the lack of a trainer who can suggest the technique of performing the exercises. Therefore, when practicing at home, you should take a responsible approach to studying the sports program.

Home gym

They mistakenly believe that you can lose weight by exercising only on exercise machines under the supervision of a trainer. A competent approach to business will allow you to equip a mini-gym for fitness classes right at home. Firstly, you don’t have to waste your precious time going to the gym. Spend it on yourself! Secondly, you know and feel your body better than any trainer, so you will give it a feasible load. By training at home for weight loss for girls, you will not pump up your muscles, but only lose weight, and your figure will acquire graceful contours.

After thinking everything over, you decided to lose weight with the help of fitness right at home. For full training you will need the following:

1. Free space for studying. To perform the simplest exercises, two square meters of room will be enough for you.
2. A special comfortable mat for sitting or lying down. You don’t have to spend money on it; an ordinary thin blanket will do just fine.
3. Fitness equipment. You can lose extra pounds by doing exercises, so to speak, under the load of your own weight. But it should be noted that fat burning workouts for girls will be more effective using dumbbells weighing 2-4 kg. Exercises with a special ball - a fitball - are excellent for maintaining correct posture and tone of all muscle groups. An aluminum or massage hoop and a jump rope wouldn't hurt.
4. Exercise equipment. Not required at all. But if you can afford such a purchase and have free space in your room, you can buy a treadmill or cardio machine. The best way to start training would still be to jog in comfortable shoes in the fresh air - cheap and healthy.

Inventory

To lose weight, you can perform physical exercises without using equipment. However, with the help of additional weight it will be possible to accelerate the achievement of results and increase strength and endurance.

To conduct an effective home workout for girls, you can use:

· homemade or purchased dumbbells;

· chair;

· sofa or bed.

A fitness band and a training mat can also be useful, on which it is convenient to perform exercises for the abs, legs and back.

Main conclusions

Losing weight at any age will definitely lead to positive results.

What is important for creating an effective workout plan for burning fat and losing weight for girls at home, remember:

1. First you need to change your diet, add fresh vegetables and fruits to your diet, replace cakes with yogurt - this is quite doable.
2. It’s wrong to rush into sports right away. This is fraught with sprains and pain not only in the muscles. Internal organs also gradually become overgrown with fat, so emergency weight loss in the form of intense training with heavy loads can only cause harm and even lead to diseases of the cardiovascular system.
3. If you start with a 15-minute warm-up and gradually increase the training time, this will help you get the figure of your dreams in a fairly short time.
4. The most important thing is not to give up!

Rules

Before you start training all muscles at home for girls, you need to pay attention to a few simple rules:

1. Any lesson should begin with a warm-up, which lasts 7-10 minutes. This will help warm up the muscles and increase the elasticity of the joints, which will prevent the formation of injuries.

2. Finish your workout at home for girls for a toned body by stretching. Then you will be able to relax and increase the flexibility of your body.

3. It is advisable to drink 1.5 liters of clean water per day. If this is not provided for, there is a risk of dehydration and worsening of the condition.

4. You should exercise in sneakers and sportswear. This will make training at home safe for girls. If the exercises are performed on a mat, it is not necessary to wear sneakers.

5. You should not overload yourself with physical activity. The first time will be sufficient if classes are held 3 times a week for half an hour. Gradually, when the body and body get used to the stress, the training time can be increased to 40-50 minutes, and the number of classes per week can be increased to 5.

6. During training, it is important to monitor your breathing. When under heavy loads, you should take a deep breath through your nose, and when relaxing, exhale through your mouth. You cannot stop breathing while doing exercises.

7. It is not recommended to exercise immediately after eating. The best option is to perform exercises an hour after eating.

8. 30 minutes after a full-body workout at home, girls should eat food rich in protein and carbohydrates.

It is worth noting that in losing weight, more than 70% of success depends on a properly selected diet. If a person eats more calories than he burns during exercise, then no result will be achieved even with daily training. To monitor your heart rate, you should use a fitness bracelet. Today, manufacturers produce various devices that also track calories burned and other indicators.

Benefits and Disadvantages of Home Workouts

There are both disadvantages and significant advantages to home exercise. The latter include:

• Budgeting for classes;
• the time you would spend on the road has been significantly reduced;
• the ability to study at any time of the day;
• lack of embarrassment in front of strangers.

The disadvantages include:

• Loss of motivation;
• there is a need to buy additional inventory;
• distractions.

Exercise plan

The main reason why many girls start functional training for women at home is to lose excess weight. The training plan includes the following stages:

1. Morning – a short warm-up and exercise, which includes walking in place, a plank and a light massage using a special brush.

2. Evening – cardio training, which can be done both at home by using an exercise bike, and outside by jogging. Also in the evening it is worth performing a set of exercises for home training for girls on their hands.

3. Throughout the day or in your free time - walks, jogging in the fresh air, swimming pool or dancing.

For an advanced level, strength training for women at home, aimed at strengthening muscles, is also suitable.

Basic training program

Even women's strength training is usually aimed at losing weight and reducing body fat. However, by gaining muscle mass, you can get a beautiful, toned body and avoid the sagging skin that inevitably occurs after intense cardio.

Alexander Shestov

TRX Certified Trainer

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If you have health problems, it is better to consult a doctor in advance, otherwise joint pain and spinal curvature cannot be avoided.

Weekly plan

Home workout for women is a set of simple exercises. It is recommended to conduct no more than three workouts per week at first.

First day

The program includes:

· jumping;

· squats;

· lying leg curls with additional weight;

· push ups;

· twisting.

You should also warm up before training and stretch after.

Second day

The program includes jumping rope, plie squats, deadlifts with additional weight, leg curls with an elastic band, dumbbell presses and oblique crunches to work the abdominal muscles.

The third day

It is recommended to do jumping rope, leg lunges, rolls, hyperextensions while lying on the floor, reverse push-ups and exercises with additional weight on the arms, as well as crunches. Don't forget about warm-up exercises.

A set of sports activities for every day at home

We have been familiar with exercises since childhood. After all, even in kindergarten, teachers showed how to stretch our arms and legs. You can start your first weight loss workout at home with a warm-up. Stretch all the muscles of the body for fifteen minutes.

, must be performed at the same time every day.

Morning hours are suitable for physical activity. In the morning, half an hour before the start of your workout, you need to have breakfast. It is advisable that the food is rich in proteins. Eggs, chicken breast and legumes are great.

Simple for beginners and complete

Those who are just starting to transform their body into an ideal one quickly get tired of long-term training, so the complex at first can consist of only three exercises. begins after the mandatory warm-up:

1. Stand in a standing position: feet shoulder-width apart, hands at your sides. Inhale slowly and begin lateral raises of your arms. Raise and straighten your arms, hold them in this position for a few seconds, and lower them. This exercise helps improve the definition of your arms.
2. The second stage can be bending the torso forward. This is an easy exercise where you can try to wrap your arms around your legs. In this way, flexibility develops.
3. The third stage is squats. Strengthening the gluteal muscles, improving flexibility. One little secret: squats help the intestines speed up their work, so waste products do not linger in the body. If you do squats every day according to an individually designed program, then after 6 months you can achieve excellent results. The buttocks will tighten, the muscles will strengthen, and the legs will become more resilient.

For burning subcutaneous fat

Intense training, which can be done every other day, should have two goals - burning fat and pumping muscle.

To successfully get rid of subcutaneous fat deposits, long-term cardio training and a low-carbohydrate diet are used. Some nutritionists advise training on an empty stomach, while other doctors recommend increasing the time of cardio training.

Well-chosen exercises will help you get rid of fat deposits:

1. Cardio . This is either running in place or working on an exercise bike. The time of such training is from 40 minutes to one and a half hours. The first 40 minutes are spent warming up the muscles and strengthening the cardiovascular system, and only then does intense fat burning begin.
2. Slow cardio workouts on an empty stomach . This type of exercise is, for example, fast walking. The big advantage of this workout is that you don’t need to go to the gym, you can walk around the house. If you have a dog, you can go for a brisk walk with your beloved pet right in the morning, without breakfast.

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Strength training for all muscle groups for relief

Bent over arms extension.
Image from www.iron-addicts.com After the mandatory cardio warm-up, you can begin performing exercises aimed at improving body contour.

For training, you need to purchase small dumbbells weighing from 1 kg. They can be successfully replaced by bottles filled with water. Gradually, the weight of dumbbells must be increased or time added for each strength exercise.

For a beautiful buttock shape – squats with dumbbells. We bring our hands with dumbbells in front of our face and squat; while squatting, we straighten our hands with dumbbells and try to lower them to the floor in front of us. Repeat three times, squatting fifteen times.

For hand relief . Raising and lowering dumbbells, push-ups, plank exercise. Read more about this link.

The plank is a unique exercise designed for all muscles of the body , the only difficulty is to hold on for at least 40 seconds. To perform a plank, you need to stand in a stance, as if doing a push-up, and freeze. You need to make sure that your butt doesn’t stick out and your back doesn’t bend. The body is elongated in one straight line at an angle. The plank is performed with outstretched arms, gradually moving to performing the exercise on the elbows.