Daily exercises for weight loss. Simple and effective exercises for weight loss at home Carrying dumbbells out in front of you while standing
Reading time: 13 min
Sweaty Betty is a chain of English branded fitness clothing stores that has been one of the top brands in the UK for 15 years. To promote their products, they opened a YouTube channel where you can find effective workouts for girls.
The Sweaty Betty channel offers all kinds of workouts from a variety of trainers around the world. Basically all training is aimed for losing weight, burning calories, strengthening muscles, getting rid of problem areas. We offer you 13 workouts from Sweaty Betty that you should definitely try if you decide to lose weight at home.
Intense workouts for weight loss
1. Workout for thighs and buttocks (30 minutes)
Trainer Janine George offers an excellent workout for problem areas without equipment. The 30-minute program mainly helps to work the hips and thighs, but in some exercises the abdominal muscles are also included. The workout consists of three rounds of exercises, approximately equal in time. In the first round you are expected squats, lunges and leg raises, while modifications of exercises are interesting and non-trivial. In the second round, the exercises take place on the floor: Variations of the bridge and leg raises on all fours. The third round involves a cardio load: mainly plyometric exercises for fat burning await you.
2. Interval training for weight loss (35 minutes)
Popular trainer Simone de la Rue offers an effective workout for burning fat and getting rid of problem areas. The program is built on the interval principle; you will alternate between cardio intervals and toning exercises to strengthen your muscles. The training has the following sequence: warm-up + cardio exercises (7 minutes), exercises with light dumbbells for arms (6 minutes), cardio exercises (6 minutes), floor exercises for the buttocks (10 minutes), core planks (5 minutes), cool-down (3 minutes).
3. Cardio training for problem areas (30 minutes)
This is a workout from the Ultimate series under the guidance of English coach Kim Hartwell. This class is perfect for you if you want to lose weight, burn fat and get rid of problem areas. There are plenty of cardio exercises waiting for you that will raise your heart rate and explode your metabolism: high knee running, burpees, speed skater, jump squats, plank kicks, plyometric jumps, plank walking. The exercises are repeated in several circles, you will have a short rest between exercises, but be prepared to work at high speeds.
4. Interval training for the stomach (30 minutes)
This workout is specifically designed to burn excess belly fat and tone up. The class takes place entirely on the floor, but you will find very dynamic exercises, so get ready to really work on stubborn belly fat. You will alternate between all sorts of plank variations and various back exercises to strengthen the abdominal muscles. A very energetic workout that will work your abdominal muscles every second for the entire 25 minutes!
5. Interval training for thighs and buttocks (30 minutes)
Another workout from this series from Kim Hartwell, only now for the buttocks and legs. You will find several rounds of exercise to burn calories and tone the muscles of the lower body. The sequence of exercises is as follows: bridge, burpees, diagonal lunges + leg kick, jump squats, plank pull-ups, plyometric lunge on one leg. You can alternate between all three half-hour videos: Ultimate Beach Body, Ultimate Abs, Ultimate Bum to form a beautiful slim body.
6. Interval training for weight loss (30 minutes)
Trainer Susan Dyson recommends doing this fat-burning toning program 3 times a week to lose weight and improve your fitness. A workout based on the principle involves alternating exercise and rest. (30 seconds/30 seconds). The activity is very interesting and unusual! You will perform each exercise three times, but each time you will add a bunch to it.
For example, you will first just walk into a plank, then walk into a plank + pull up your knees, then walk into a plank + pull up your knees + step forward to your palms. In total, the program offers 9 exercise cycles: jumping, plank walking, superman, speed skater, sprint. The training progresses in increasing intensity, but due to the rest between exercises, it is tolerated quite easily. The program is performed without warm-up, do not forget to do it yourself.
7. Interval training for weight loss (20 minutes)
This 20-minute HIIT workout is perfect for those who want quick, effective programs to tone their body, strengthen muscles, and burn fat. The complex consists of two rounds of exercises, each round is repeated in 2 circles. First round: squat + triceps press, burpees with push-ups, horizontal running. Second round: lateral lunge + dumbbell flyes, burpees + jump squats, push-ups + downward-facing dog. You will need . This workout has no warm-up or cool-down, so do it yourself.
8. Interval training for weight loss (40 minutes)
Chiara is known as a trainer who favors high-intensity interval training. Her Total Body HIIT program is designed for maximum results, rapid fat burning and working all the muscles in your body. You will alternate between cardio exercises (30 seconds) and muscle tone exercises (60 seconds). You will be in constant motion and work all your muscles with exercises such as squats, jumps, lunges, planks, presses, push-ups. In this case, all exercises are performed with your own body weight. 2 large circles of exercises await you. Get ready to sweat with this great 40-minute activity!
9. Interval training for problem areas (40 minutes)
This is another similar interval workout from Simon de la Rue, which also includes several different segments for problem areas. The program consists of the following rounds: warm-up + cardio exercises based on kickboxing and (9 minutes), exercises with light dumbbells for arms (5 minutes), cardio exercises (5 minutes), floor exercises for the buttocks (7 minutes), cardio exercises (3 minutes) , core planks (5 minutes), cool down (3 minutes).
Low Impact Workouts
1. Low impact barr workout (45 minutes)
This low-impact workout is performed in the best traditions of a combination of Pilates and barre exercises. Trainer Paola Di Lanzo offers exercises for the abdomen, arms, thighs and buttocks to help you get rid of problem areas. The activity is quite dynamic, you will change your position all the time (standing, lying on your back, plank), which means increasing your heart rate and burning more calories.
2. Low impact ballet workout (40 minutes)
This program is presented by two former ballerinas and creators of the ballet training brand Sleek Technique. Low-impact exercise will help you work out problem areas in the abdomen and legs, as well as lengthen your muscles, making them lean and lean. The workout includes elements of cardio, so you'll also work on burning fat and improving your cardiac endurance. The last 10 minutes of exercise take place on the floor.
3. Low impact workout for muscle tone (30 minutes)
This low-impact toning workout with dumbbells from Annie Foulds will help you tone and lengthen muscles throughout your body. There are no cardio exercises here, so the program will be suitable for almost everyone. The first half of the workout takes place standing, and you will find combined exercises that simultaneously engage the muscles of the upper and lower body. The second half takes place on the floor and includes Pilates-style exercises. The workout does not include a warm-up, so do it yourself.
4. Yoga for body tone (45 minutes)
If shock loading is contraindicated for you, but you need to tighten your legs and buttocks, then pay attention to this program. You will find a yoga workout with an emphasis on the lower body, which includes popular asanas to strengthen muscles, open joints, improve balance and develop flexibility. The muscles of your legs and buttocks will burn!
Those who want to lose weight, as a rule, dream of eating everything without any restrictions, but at the same time losing weight. And charlatans often take advantage of this, offering to exclude one single product from the diet. Sometimes, on the contrary, they offer to consume one extra product, which, of course, must be bought from them and for a lot of money. We will take a completely different path.
Our rational body
The human body is designed very, very wisely. When there is excess weight, the body tries to get rid of it. Hence, by the way, shortness of breath and profuse sweating in obese people.
When a thin person runs, he has to move less weight across the road and does not immediately begin to feel short of breath. When a fat person runs, the load is higher, and he begins to choke faster. The conclusion is simple: a complete person. The body itself will help with this, but you also need to help your body.
The method described in this article actually works. And you can eat absolutely everything, and in almost any quantity (although no one has canceled a more or less reasonable attitude towards food).
What do you need to do to lose weight in 20 minutes?
It's quite simple. You have to do squats. And without fanaticism.
If shortness of breath comes after 10 squats (and this happens with a lot of excess weight), then it means doing 10 squats and... Probably, there will be a thought that you need to sit or even lie down and rest. Not at all. You need to walk around your apartment or house. The number of laps is not standardized, it should include time to restore strength and breathing for a new approach to squats.
In 20 minutes a person should do at least 3-5 approaches. If there is a minimum number of squats (10 units per approach), then there should be 5 approaches. If there are 20 or more squats per approach, then it is enough to do 3 times.
Read also: how - also a wonderful system of exercises, which has long been successfully used by both fitness professionals and beginners.
How it works?
The higher a person's weight, the greater the calorie expenditure during exercise. But everyday work and worries remain. In other words, overweight people wake up, get dressed, go to the elevator, etc. There is a standard daily calorie expenditure. Plus additional load!
If you compare it with finances, it will look even clearer and simpler. Every day a person spends 100 coins, but when eating food, he receives 105 coins (if we are talking about overweight people), hence the excess weight. But after a certain time, a person continues to receive 105 coins by spending 100 coins a day, but at the same time spends an additional 7-10 coins by doing squats.
You must understand that a slim figure will not come immediately. First, the number of squats performed without shortness of breath will increase. Then your legs will become stronger, and your body’s cardiovascular system will begin to function better. The overall tone, mood and well-being will improve.
Bottom line: a fat person will not only lose weight. You will experience wonderful well-being and health. What won’t happen is exhausting diets and starvation. By the way, it is absolutely useless, and even harmful - it sets the body to accumulate fatty tissue.
And finally, one spoon tip. When eating, choose a plate in which to constantly put food and count the number of spoons in it. And then eat only 1-3 spoons less. It’s not difficult, but the effect of squats will increase dramatically. The result will be visible within 5-6 months.
We wish you success and may your weight loss be extremely enjoyable!
In the fight against excess weight, physical activity is important along with a proper diet. Charging speeds up the body's metabolic processes, which leads to the burning of accumulated fat. In addition, a morning workout gives you a boost of energy for the whole day.
Why morning exercises are most effective
To combat excess weight, you should do exercises in the morning:
How to start daily morning exercises
Having decided to do exercises every morning, you should start with light exercises, gradually increasing the load. If you start abruptly and diligently, an untrained person can pull a muscle or get another injury.
A week is enough for the body to get used to morning workouts. For the first time, a regular warm-up or energetic dancing to rhythmic music will do.
Charging Accessories
Morning exercises are usually done at home, so the equipment for it is quite simple. 1.
- Comfortable sports equipment. Clothes for training should be well breathable, allow you to move freely, and not constrict your limbs. It is best to use sneakers as shoes - by tightly fixing the foot, they minimize the risk of injury.
- Sports mat necessary for exercises performed while lying down.
- Jump rope and hoop. These devices are suitable for cardio exercise. In their absence, you can move vigorously and dance to increase your heart rate.
- Dumbbells.
To start training, dumbbells weighing 1-2 kg are suitable. As the body gets used to the loads, you can gradually switch to heavier equipment.
Some morning workout exercises use weights, a gymnastic stick and a ball. It’s great if you have cardio equipment installed at home.
Morning workout program
If the main goal of exercise is weight loss, the workout should be as dynamic as possible. In this case, blood circulation is activated, which helps burn fat.
Sample plan for a morning workout:
1. Warm up
A mandatory step in any workout. Before receiving the load, the muscles must warm up well. Warming up helps improve joint flexibility and increase blood circulation.
Exercise #1 –jumping
- Feet are shoulder-width apart, arms extended to the sides.
- Perform jumps by crossing your arms and legs.
2 sets of 15 are enough – 20 jumps.
Exercise No. 2 –climbs
- Lie on your back, bend your knees, place your arms along your body.
- Raise and straighten the body, while straining the gluteal muscles.
- Bend one leg and lift it towards your chest. Freeze for a couple of seconds, lower your leg. Repeat with the other leg.
Perform movements 15 – 20 times.
Exercise No. 3 – bending over
- Place your feet shoulder-width apart. Bend your torso forward, bending your knees.
- With your right hand, touch the toe of your right sneaker. Raise your other arm, forming a straight line with the body.
- Straighten up, raise your arms up.
- Repeat the movements for the left hand.
It is enough to complete two sets of 10 – 20 times.
2. Cardio load
Jump rope for 5 minutes at a moderate pace (100 to 120 jumps per minute).
Jump at increased speed for 10 minutes.
In 15 minutes of jumping, about 190 kcal are burned.
Jumping rope can be replaced by twirling a hoop, running in place or energetic dancing.
3. Workout for arms, back and chest
Exercise No. 1
- Sit on a chair, pressing tightly against the back. Raise the dumbbells up.
- Bend your arms, spreading your elbows in opposite directions. Return to starting position.
Repeat 15 – 20 times.
Exercise No. 2
- Stand up, bend your knees slightly.
- Taking dumbbells, lean forward. The back is straight, the stomach is tucked, the arms are lowered.
- Spread your arms to the sides. Elbows should be pointing upward.
Perform 15-20 times.
Exercise No. 3 – push-ups
- Accept emphasis on straight arms.
- With your back straight, lower yourself as low as possible, your chest should almost touch the floor.
- Sharply push your body up to the starting position.
Perform 10-15 times.
With poor preparation, push-ups can be performed while leaning on a bench or ball. Simplified types also include push-ups on the knees.
4. Abdominal strength exercises
Exercise No. 1
- Lie on your back, bend your knees, put your hands behind your head.
- Raise body by 20 – 30 cm from the floor, freeze for a few seconds. Don't strain your neck and point your chin toward the ceiling.
Perform 2 sets of 15 movements.
Exercise No. 2
- Lie on the mat, raise your straight legs 20 cm from the floor.
- Using your outstretched toes, smoothly draw a circle in the air.
Complete 15 – 20 times.
By training your abs, you can burn 4 – 8 kcal per minute.
5. Exercises for legs and buttocks
Exercise No. 1 – squats
- Place your feet wider than your shoulders, with your toes pointing outward.
- Squat smoothly, keeping your back straight.
Perform more than 20 times.
5 minutes of squats burns 25 kcal.
Exercise No. 2
- Starting position – standing. There are dumbbells in the hands lowered along the body.
- Lunge forward and squat, bending your leg to 90 degrees.
Perform 15–20 times for each leg.
Completing charging
To finish the exercise, cardio loads at a lower pace than at the beginning of the workout are suitable.
After finishing your morning workout, you should catch your breath, take a shower, and perform normal hygiene procedures. Only half an hour after training can you have breakfast. It is recommended to prepare a breakfast containing proteins and complex carbohydrates, for example, omelettes and muesli. The main thing is that those who want to lose weight should not eat sweets and fatty foods after training.
Regular morning exercises will help you lose extra pounds and allow you to always be cheerful and energetic.
There is still ongoing debate about what is more effective: cardio or strength training. Study Effects of aerobic and/or resistance training on body mass and fat mass in overweight or obese adults Leslie H. Willis and his colleagues from Duke University showed that it is better to combine exercises.
Participants who did only cardio exercise lost more fat. But people who combined cardio with strength training not only lost weight, but also increased muscle mass.
The benefits of combined training are confirmed by research The effect of 12 weeks of aerobic, resistance or combination exercise training on cardiovascular risk factors in the overweight and obese in a randomized trial Suleen Ho from Curtin University in Australia. 12 weeks of combined training helped subjects reduce weight and body fat more effectively than either cardio or strength training alone.
It turns out that for maximum effect you need to do both cardio and strength exercises.
The former are more energy-consuming, but the latter will pump up muscles and, due to oxygen debt, will help burn calories not only during training, but also after it.
Lifehacker has found the most energy-intensive exercises for a combined workout. First, let's look at the options that require equipment: barbell, kettlebells, ropes, medicine ball, and then we'll move on to fat-burning exercises with your own weight.
Exercises with equipment
1. Thrusters
This exercise was clearly invented in the underworld. First, you front squat, and then, without stopping, do a push press. You can't move slowly: you'll lose speed and momentum, and you'll need an extra squat to push the barbell up. Therefore, thrusters are performed very intensively and expend a lot of energy.
Thrusters work well on the hips and buttocks, shoulders and back. The abdominal muscles are also involved in the work.
Choose a weight that allows you to perform 10 thrusters without stopping, or better yet, include them in interval training, and you will wish you were born.
2. Double wave rope
Study Metabolic Cost of Rope Training Charles J. Fountaine of the University of Minnesota at Duluth showed that a 10-minute workout with two ropes can burn 111.5 kcal - about twice as much as running. Participants in the experiment performed a vertical wave with both hands for 15 seconds and then rested for 45 seconds. And so 10 times.
During this exercise, the latissimus dorsi and anterior deltoids are well loaded, while the rear deltoids and trapezius act as synergists. Thus, the exercise not only helps burn calories, but also works the entire upper body well. The quadriceps and glutes are also involved, while the abs and back extensors stabilize the core.
This video shows rope exercises, including the double wave.
Try repeating Fountain's experiment and doing 10 sets of 15 seconds. If it’s hard, reduce the operating time to 10 seconds. You can also create an interval workout from the different rope exercises shown in the video.
3. Throwing a medicine ball at a wall
Throwing a ball against a wall is similar to thrusters. First you go into a squat, then you straighten up, but instead of doing a push press, you throw the ball at the wall. This exercise works the quadriceps and buttocks, shoulders, back, trapezius, and core muscles.
Throwing the ball needs to be done with high intensity, and the load can be scaled by increasing the weight of the ball and adjusting the height to which you throw it.
Do 2-3 sets of 20-25 reps or include throws in your interval training. For example, throw a ball for 30 seconds and do burpees for the rest of the minute, and so on until you count 100 throws.
4. Kettlebell Snatch
In January 2010, the American Council on Exercise ACE published the results of a study Exclusive ACE research examines the fitness benefits of kettlebells, showing how many calories you can burn with the kettlebell snatch.
Subjects performed six jerks in 15 seconds and then rested for 15 seconds. And so on for 20 minutes. Participants burned 13.6 kcal per minute aerobically, and 6.6 kcal anaerobically. It turns out 20.2 kcal per minute and 404 kcal in 20 minutes!
In addition to burning more calories, the kettlebell snatch is good for toning your back and legs, strengthening your wrists, and strengthening your grip. The exercise develops endurance and speed, and trains coordination of movements.
To burn more calories, choose five and complete three circuits of 15 reps of each, with 30-second breaks between each exercise.
Bodyweight exercises
1. Jumping rope
When jumping rope, the leg muscles, triceps and pectoral muscles work. Exercise can burn between 700 and 1,000 kcal per hour depending on the intensity. 20 minutes of jumping rope are equal in energy consumption to 45 minutes of quiet running.
Unlike running, jumping puts less stress on your knees because you land on both feet. This is an additional plus for overweight people.
You can start your workout with a jump rope: jumping will help warm up your body well for the following exercises. Then set a timer and jump for 45 seconds at a medium pace, and then 15 seconds at a fast pace. Rest for a minute and repeat nine more times.
If you want to burn even more calories, learn to double jump. Here's a good outline for learning:
- two single jumps, one double - repeat 10 times;
- two singles, two doubles - 10 times;
- two singles, three doubles - 10 times and so on.
If you already know how to do doubles, try Annie's famous benchmark. First, do 50 double jumps and body lifts (from a lying position), then 40, 30, 20 and 10. And all this for a while and without rest breaks.
You can also diversify your workouts by adding other jump rope exercises. You will find 50 options for different levels of training in.
2. Burpee
High-intensity burpee workouts burn between 8 and 14 kcal per minute. That is, by doing burpees, you can burn 280 kcal in 20 minutes. You can also complicate the exercise by adding box jumps, bar jumps, pull-ups, etc.
You can see the burpee technique in. Here are some options for training:
- Burpee descending ladder for beginners. Perform 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 burpees, resting a minute between sets.
- 100 burpees. Complete 100 burpees, resting as needed.
- Two minutes of burpees (advanced). Set a timer and do as many burpees as possible in two minutes. Make sure that your technique does not suffer: touch the floor with your chest and hips, and lift off the ground at the top point.
3. Exercise “Climber”
Take a lying position and bend your knees one by one, as if trying to reach your chest with them. “Climber” is performed quickly, but at the same time the pelvis and back are rigidly fixed.
The exercise pumps up the abs and hip flexor muscles well, and due to the intensity, calorie consumption increases. Depending on your weight, you can spend from 8 to 12 kcal per minute.
Of course, you won't be able to do Climber for 10-20 minutes straight. Instead, combine it with other interval training exercises. For example, 20 “Climber” jumps, 10 push-ups (can be done from your knees), 20 “Jumping Jack” jumps, 15 air squats. Perform 3–5 circles, resting 30 seconds between circles.
You can also do “Climber” according to the Tabata protocol: 20 seconds of active execution, 10 seconds of rest. The number of laps depends on how you feel.
4. Jump Squats
Squats without a barbell and dumbbells can hardly be called effective exercises. Another thing is jump squats. In this exercise, you go into a squat and come up with a jump. Due to this, the exercise becomes much more intense, and you burn more calories.
Perform three sets of 20–30 reps. And yes, you won't have to jump for very long before you really work your leg muscles.
How to do exercises without equipment
For bodyweight exercise to help you lose weight, it must be intense and long-lasting. Simply put, if you do 20 squats and then rest for five minutes, you'll certainly strengthen your muscles, but you won't burn many calories.
Therefore, perform exercises with high intensity, or even better, include them in interval training with a certain amount of rest between sets - from 10 seconds to one minute. This will keep your heart rate high throughout your workout and burn more calories.
Also, remember that no workout will help you lose weight unless you review your diet. Combine exercise with diet and you will see the first results very soon.
You want to lose weight quickly, but don’t know where to start, then read the review CAREFULLY. After the New Year holidays or before the summer, most people start another weight loss course, although you can do it right today - just start and start, the main thing is to see it through to the end.
It is very difficult to force yourself to exercise, but you are ready to sacrifice 20 minutes a day for just 1 month to find out what you are capable of and how wonderful your body can be. Why choose this course:
Very differentiated load. The course consists of 3 levels of 10 days. As I like to say, “Only the first 3 times are difficult,” then it really becomes easier, the body gets used to the load and you do the exercises not through force, but with pleasure. In addition, each level is divided into 3 approaches, each of which has 3 parts: strength, cardio and abs. At the beginning of the lesson there is a short warm-up, and at the end there is a cool-down. In addition, there are 2 more assistants, one of which shows a lightweight version, and the other for advanced ones. Thus, so as not to overload yourself You can start with the option for beginners, gradually increasing the load, and you can also perform the exercises at your own pace if it is difficult for you to keep up with the trainer. To improve efficiency follow the “advanced” girl, speed up the pace, start the exercise earlier, while the coach is still talking about it. For newbies and fat girls are a great way to lose weight, for experienced and thinner ones - the opportunity to catch up.
You study at home, i.e. no need to go somewhere (waste time getting ready and going) = time saving, no need to pay for the gym and subscription = saving money, you can be in any clothes, no makeup, etc., you can work out at any time (personally, I work out in the morning to shoot off and be free all day). You can choose any place in the apartment to study; I study in the kitchen so as not to stomp on my neighbors’ heads in the morning.
There are many ways to enhance the effectiveness of your training. here are mine recommendations :
- The most important thing in training is adherence to the technique of performing the exercises. If you squat, your butt should go back and your knees should NOT go forward, i.e. You must use the body as a chair without back legs. If you do abdominal exercises, then you need to do them by tensing your abdominal muscles, and not by straining your abdominal muscles, your back, or due to inertia. The correct technique is 70% of the key to success.
- Don't forget about breathing, everything is simple here - exhale with effort, get used to it, and the horror will generally become easier))))))))) Remember how Kournikova screams on the court, because... this is precisely a strong exhalation (but the main thing here is not to overdo it and not to scare your household and neighbors).
- Jillian herself always talks about proper nutrition and metabolism; personally, for this purpose, I eat fiber on an empty stomach before class,
- You can wear any form of clothing that is comfortable for you, but I definitely wear a bra (just an old one, but with good support), because... there are a lot of jumps and the chest is not comfortable without it, a T-shirt and special shorts (they just perfectly enhance the effect). I don't wear anything on my legs, because... I like barefoot classes because it allows me to develop coordination, and I can jump much more quietly so as not to scare my neighbors (especially strong jumps can be performed on a mat).
- The equipment is very simple: if you don’t have dumbbells, you can use water bottles, and you can adjust their weight by filling them, as well as using bottles of different sizes. As a rug, I use a regular travel rug (to prevent it from curling up, I press the edges with a stool and chair). I also highly recommend placing a clock with an arrow next to it, because... the exercises last mostly 30 or 60 seconds, you can keep track of how much time is left until the end of the torture))))))))))).
- Because the exercises do not cover all problem areas, for example, the sides are almost unaffected, I still twisted in the evenings
