Recommend
Official site Keto Light Plus
Poland (en)
Flag (Poland)

Home workouts: exercises for fast weight loss

effective weight loss exercises for the whole body

Homemade exercises for fast weight loss, if done regularly, will help you gain a slim and beautiful figure.

Training planning

The choice of exercises for fast weight loss at home should be approached taking into account individual characteristics (body weight, sex, age, localization of body fat, the presence of chronic diseases). Exercising for people over the age of 50 will be very different from exercising for those in their early 40s.

Experts have developed a number of recommendations that people should follow while exercising on their own:

  • there should be no longer breaks between workouts;
  • when working, it is necessary to perform movements gently, smoothly, without stopping;
  • it is important to adhere to the correct technique for each exercise;
  • warming up is required before the main complex;
  • should not be used during periods of illness or severe fatigue.

How often should you exercise to lose weight fast

To lose weight and get your body in good shape quickly, you should exercise systematically 3-4 times a week. This method is due to the fact that the body experiences a heavy load during training, it needs time to recover. If you reduce the number of sessions, it will not give the desired effect. The increase will be stressful for the body.

The optimal training time is 45-60 minutes, while the pace of work should be gradually increased. People who have not been physically active for a long time should start with 10-15 minute workouts and then add 5-10 minutes with each subsequent workout.

Warming up

Warming up is an important phase, it should be given 5-7 minutes. Warm-up exercises reduce the risk of possible injuries, it is better to warm up from the upper torso and finish the lower.

For arms and shoulders

In a standing position, feet at shoulder level, you should put your hands on your shoulders and start making rotational movements forward and then backward 5-7 times.

Keep your arms close to your chest, keeping them parallel to the floor. He turns to the right as he spreads his arms to his hips. Return to the starting position immediately and repeat the movement for the left side.

For the back

To warm up the back, turn right and left, the legs and pelvis should remain still. You need to make 15-20 turns in each direction. After that you can go to the slopes. They should be shallow, they should be done slowly, 10-15 reps for the right and left side. You can lean back and forth. You don’t need to bend too much.

Perform 10 rotational movements in each direction. Circular movements of the pelvis are useful for both the basic muscles and the lower limbs.

For legs

When stretching your legs, watch your feet. The sock should be placed on the floor base and twisted to the left and then to the right 10-12 times. After that you need to stand on your toes and fall on your foot, but the heel should not touch the floor. Such spring up and down movement must be performed 20-25 times.

A set of exercises for fast weight loss at home

Exercises should be done regularly, only in this case they will give visible results.

For the buttocks

There are many useful exercises to strengthen the gluteus, many of which work on the back or legs at the same time.

  1. You can start with a simple type of load: the legs are placed shoulder-width apart, the knee joints are bent at a 90 ° angle and remain in that position for as long as possible (45-60 seconds).
  2. The following exercise will help train the muscles of the buttocks, thighs and hips: the feet are spread shoulder-width apart so that the socks are facing to the side. With your palms on your hips, begin to slowly lower yourself so that your hips are parallel to the floor. In this position, raise your heels and lower them down. You need to perform 10-12 reps in 2-3 sets.
  3. Another exercise that gives a good effect: squatting, palms in front of the feet we begin to alternately raise the hips, directing the buttocks upwards. You don’t have to straighten your leg completely, but you should feel tension in your gluteus and back of your thighs. Each approach should consist of 10-15 times, 2-3 repetitions.
  4. The second exercise is performed as follows: the feet are spread shoulder-width apart, the arms are placed on the hips and a small squat is performed, then straighten and extend the left leg forward, then direct diagonally. The leg must be turned to the side. The arms are bent at the elbows: take the left back and the right forward. Hold for 1-2 seconds and return to starting position, repeat the same for the right leg. Perform this exercise 10-12 times for each side in 2 sets.
  5. The knee shaft will tighten the muscles of the gluteus, legs and abdomen. The legs should be shoulder-width apart, the palms should be joined at the back of the head. We perform a squat, after which we get up, lift the right knee up and direct the left elbow towards it. Then we return to the original position, repeat for the other side. You need to perform 10-12 reps in 2 sets.
  6. "Rocket": The legs are spread shoulder-width apart, squatting deeply, while stretching the arms backwards. Then you need to get up and put your right leg back, leaning your body forward so that it is parallel to the floor. Your arms are outstretched in front of you. Stay in this position for 1-2 seconds, then return to the starting position. On each side you need to do 10-12 reps in 2-3 sets.

Squats

Any set of exercises should include squats. They strengthen the back, legs, buttocks. Squat technique: the buttocks should be pulled back, the hips are parallel to the floor surface. Feet shoulder-width apart, toes slightly turned to the sides. The weight of the body should be carried on the heels so that you can easily lift the socks off the floor. The arms are at the nape of the neck, the rib is raised, and the shoulders are directed backward and slightly downward.

It is important that the back is straight, without bending in the lower back. Tighten your abdominal muscles. Do squats in 2-3 sets, each of which should contain 20-30 reps.

Jumping

Squat to perform jumps. From this position you should try to jump to the maximum height and then return to the starting position. Run 20-25 times.

Jumping has many types, and the most effective is the Burpee exercise. During its performance, fat burning begins, working several muscle groups at once. You can start its implementation in 1-2 weeks after the start of training.

To perform, you need to take a standing position, feet shoulder-width apart, then bend them slightly at the knees and rest your palms on the floor. They change the position of the body to a lying position by jumping, then you need to perform a push-up, after which you need to be in a sitting position with the help of a jump. The last stage - jumping up, raising straight arms. Do the exercise for 45-60 seconds. Rest between sets for no more than 1 minute. Only 4-5 approaches.

Scissors

This exercise is performed with the back on the floor. The legs should be straightened, the palms placed along the hips. Then the legs are crossed and immediately spread as wide as possible to the hips. Repeat 10-15 times in 2-4 reps.

On your feet

Exercising at home must involve stress on your legs. Leg muscle training options:

  1. Get on your knees, hands straight in front of you. In this position we sit on the buttocks, while the body is slightly tilted for balance. Run 20-25 times for each side.
  2. Steps can tighten your thighs, buttocks and gluteus. You need to stand up straight, holding your lower limbs together, then take a big step forward with your left leg and bend your knee at a right angle. Return to the original position after 1 second. Do 20-25 times in 2 sets.
  3. Lifts: In a standing position, lean on the back of a chair, first lift your left leg to the side and then your right. From the same position, alternately bring your legs back. We change position: we kneel, lean our elbows on the floor and put our feet back again, while they should be straight. We return to the starting position and repeat the first type of lift again. For each type of load you need to perform 15-20 reps for each leg.
  4. Bending: performed from a standing position with legs spread shoulder-width apart. Lean in, keeping your back straight. The body should be parallel to the floor, the legs should be slightly bent at the knees. We straighten up and repeat the movements. You need to perform 10-12 reps in 3-4 sets.

Halfline

The half loop is a variation of the squat. To do this, you need to put your feet a little wider than your shoulders, your toes should be turned to your hips as much as possible. We perform a slow, shallow squat, trying to keep your back straight. It is necessary to stay in this position for the maximum possible time, and then slowly return to the first place. Perform 10-15 times in 2 series. This type of exercise will strengthen the muscles of the legs, buttocks and back.

Swing

You need to lie on your right side, bend your right leg and start performing smooth lifts with your left. The amplitude of the swing should be as large as possible. It is necessary to maintain balance, not to lean forward or backward. Repeat 15-25 strokes for each side.

Abdomen

  1. Strengthen the corset of the abdominal muscles: lie on your back, palms under your head, legs straight. Pull your knees toward your chest, tear your upper body off the floor surface, and guide it toward your legs. After that we return to the supine position. You need to do 2 sets of 20-25 reps each.
  2. The oblique muscles of the press can be pumped this way: lie on your back, bend your knees slightly, arms lying next to your body. The body should be raised slightly so that the shoulder blades leave the floor and reach the left heel with the left hand. Then return to the starting position. Repeat the same movement for the right side. Do 5-10 times for each side.
  3. A classic board will strengthen your abs and back. Leaning on your hands and toes, you have to stand on the floor. The back and legs should be joined in one line. They are in this position for 30-60 seconds. To perform the sideboard, you must stand sideways with the emphasis on the bent elbow and raise the other arm upwards. Then the body is lifted, tensing the press and the lateral muscles as much as possible. Hold this position for 30-60 seconds.
  4. You can use the "Fold" exercise to remove the belly at home. From a prone position, you need to connect your upper body with your legs. Do this so that you can touch your feet with your toes. Lower yourself to the starting position and rise again, trying to connect the lower and upper body. We do it at a fast pace. Do 5-10 times in 2 batches.

Oblique belly

Performed from a supine position with bent knees. The hands are under the head. We stretch the elbow of the right hand to the left knee. Then with the left elbow - to the right. You need to make 20-25 movements for each side. Exercise strengthens the muscles of the abdomen and back.

Cool down

Every workout, even a short one, should end with stretching exercises. To complete it, you need to sit on the floor, try to spread your legs as wide as possible. Then bend your whole body forward, right, left. The body needs to be brought closer to the floor and with the legs straight. Then lie on the floor and perform cross movements, in which the legs and arms are directed in opposite directions.

Supplements to daily diet and weight loss

Exercise will help you quickly fix your figure only if you eat properly. Fatty, spicy, salty foods should be excluded from the diet. Useful cereals, herbs, cottage cheese, boiled eggs. It is important to include fresh vegetables and fruits in your daily diet.