Comprehensive workout at home for weight loss. A set of exercises for losing weight at home. Leg warm-up

All women dream of a slim, young, fit body, but not everyone has the opportunity to regularly visit the gym. For those who have a clear goal to lose weight, the ability to organize themselves and some free time, it is designed set of exercises for losing weight at home for every day for women.

Gymnastics is quite effective, it works all areas of the body and allows you to get rid of 5–7 kg in 4 weeks, even at home, without grueling mono-diets and heavy physical exercise. If you have never exercised before, start with a minimal load. Beginners should not immediately exercise at full strength, because their muscles, joints, and ligaments are not yet accustomed to this mode of operation. Excessive effort will only lead to severe pain and will discourage you from training for a long time. For beginners, 25–30 minutes of exercise per day is enough; it is better to arrange training every other day. According to doctors, the optimal time for performing exercises is from 11:00 to 13:00 and from 19:00 to 21:00.

Every workout, including those performed at home, should begin with warm-up exercises. Their goal is to improve blood circulation in tissues, increase the elasticity of ligaments, and warm up muscles to reduce the risk of injury. Moreover, the more intense the workout, the longer the warm-up should last. Maximum attention needs to be paid to the muscle group that most of the exercises will focus on. An effective warm-up lasts 15–20 minutes and contains the following elements presented below.

Start your warm-up by warming up your face and neck. To do this, rub your palms hard against each other so that they heat up, and then rub your forehead, temples, cheeks, chin, ears, and neck. Always start your warm-up by moving from your upper body downwards.

Jogging

Not only men can have strong athletic arms. Simple exercises will also help the fair sex to have toned arms. You need to do them 3-4 times a week.

Dumbbell Raises

If you do not have this sports equipment, you can use 1.5 liter bottles filled with water. Weights are also suitable instead of dumbbells. Stand in a stable position (feet shoulder-width apart). Stretch your arms forward with the weight so that they are parallel to the floor. Count to 10 and lower your hands. Next, raise your arms with weights to the sides, hold for 10 seconds, lower.

Push ups

Perform classic push-ups, starting with 7 reps. If this is difficult to do, lean on the floor not with your feet, but with your knees. Make sure that your lower back does not arch and that your chest falls as low as possible without touching the floor.

Reverse push-ups

A chair or bench is required to perform this exercise. Turn your back to the seat, rest your palms on it. Lower yourself down with your back straight, bending your elbows. Climb back up. Perform all movements at a slow pace.

Do 7-10 repetitions of each arm exercise. Getting used to the load, increase the number of repetitions to 15, and approaches to 4.

Deflection

Lie on your stomach with your hands on the floor at chest level. Rise up, straightening your arms, while bending strongly at the lower back. Relax and repeat.

Basket

Don't change your starting position. At the same time, bend your knees. Stretch your feet towards the back of your head, trying to touch it.

boat

Take the starting position. At the same time, stretch and lift your straight arms and legs above the floor. Hold on like this for as long as possible.

What to do if you want to get rid of excess weight, but it’s difficult to force yourself to exercise? Practical tips will help you make home exercises not only effective, but also interesting.

In order not to forget about your next workout, make yourself a training schedule and hang it in a visible place. You can ask one of your family or friends to remind you about gymnastics every day.
Do not forget that each complex must begin with a warm-up. It will prevent various injuries. At the end of your workout, it is important to stretch, which will help your muscles relax and recover faster.
Change exercises and type of load more often. If you are used to working out with dumbbells, replace them with weights. If you did 2 sets of 15 reps, try doing 4 sets of 10 reps. Change the type of cardio exercise often.
Make changes to your diet. No need to starve and stick to it. It is enough to remove junk food from the menu, add more fresh vegetables, herbs, fruits, and protein.
Set yourself a clear goal: to lose a certain amount of weight in a specific time. Remember your desire every day and go towards its fulfillment no matter what!

conclusions

Exercises designed to be performed at home should be performed systematically. Only in this case will it be possible to bring your weight back to normal, reduce your waist and hips, and improve your skin condition.

The home complex must include:

warm-up exercises;
cardio training;
simple exercises for legs;
hand training;
abdominal training;
gymnastics for the back muscles;
stretching the whole body.

Every woman has made the decision to train at home at least once in her life, but not everyone achieves significant results. To be effective, exercise must be constant, preferably daily. To prevent the desire to exercise from disappearing after a week, as often happens, you need to follow some simple rules:

To get into the habit regime needed, so think in advance about how much time you can allocate for a set of exercises. It doesn’t matter whether it’s evening or morning hours, but if you once decide to start your warm-up at 8 am, follow your decision daily– this is the key to your weight loss;
Necessary equipment will increase the effectiveness of exercises. You may need a comfortable gymnastics mat, dumbbells, weights, fitball, expanders, etc. Purchasing sports items will bring pleasure and support your mood. Pay special attention to clothing- let it be simple, comfortable, ideal in size, not too warm;
Create an atmosphere at home in which you enjoy doing a set of exercises to lose weight. Previously ventilate the room, turn on dynamic music, set your phone to silent mode so that no one will distract you from your studies;
When creating a set of exercises for losing weight at home, make sure that know how to do them correctly- errors in technique will reduce the result of effort to a minimum and increase the risk of injury. It is good if the exercises are performed in front of a mirror for visual control of yourself.

But more important than all the nuances, of course, is motivation: it is this that will constantly support your desire to lose weight. Remind yourself often of the benefits of being slim, for which it was all designed.

Warm-up

To avoid sprains or other injuries when performing a set of exercises for weight loss, you need to warm up your muscles by doing a five-minute warm-up. You don’t need to closely monitor the stopwatch; it’s better to turn on your favorite track and move a little freely, dance for a couple of minutes. Now do a few simple exercises, repeating 4-5 times:

Circular rotations with head and arms round trip;
Mahi arms, legs;
Jumping in place alternately on the left and right leg;
Body rotations to the sides with relaxed, arms down;
Tilts left, right, forward;
Torso rotation;
Some squats from any convenient stand;
Sipping up, to the sides.

Try use all muscle groups. If you wish, add a few of your own to the listed exercises, and The final stage of the warm-up will be running in place within a minute. If you have a punching bag at home, hit it a few times.

Remember that the main task of the first cycle of exercises is to prepare the muscles for the main complex aimed at toning the body.

Now you can afford not to focus on technique, but simply relax and move to the music.

Warm-up before training (video)

Hands

Even those with beautiful hands with long, thin fingers are often forced to hide the part of their arms above the elbow with clothes, and the problem is equally relevant for curvy and slender women. Their main mistake is the desire to pump up their biceps, which makes their figure masculine, but all they need to do is include simple exercises in their daily routine:

Scissors with dumbbells. Weighting when working your arms is necessary, otherwise the necessary tension in the problem area will not be created. Start with a light version weighing half a kilo. Holding the dumbbells in your hands, extend them in front of you at shoulder level, spread them to the sides, then cross them. Repeat the exercise, changing the position of your arms when crossing- first left from above, then right, etc.;
Weighted bench press. Perhaps the most effective exercise for creating beautiful forearms. Get down on one knee, place the heel of your other leg on the floor, and lower your hands with the dumbbells clasped. Bend slightly over your exposed knee, raising one arm up and back (the top of the dumbbell points toward the ceiling). Repeat the exercise 30 times on each side;
Push ups. It is a mistake to consider this exercise intended exclusively for the triceps, because with the correct technique, the chest area and abs are involved. You should start like this: take emphasis on your knees and widely spaced palms (your arms should form a straight line with your shoulders). Lower your body, taking the weight on your hands, and when a couple of centimeters remain to the floor, return to the starting position. Only your arms, abs, and pectoral muscles should work. It is forbidden to bend over or raise your head. Repeat the exercise 15-20 times. After such tension, relax your muscles - while standing, shake your hands a little.

A set of exercises for arms and shoulders (video)

Waist and belly

For many centuries, the world standard of femininity has been a figure with a difference between the hips and waist of about 30 cm: this figure is not accidental, it was obtained through many social surveys and studies. It turns out that women with a thin figure attract men at the subconscious level as the most suitable for procreation. Well, add elegance to yourself and remove your tummy by enriching the complex with the following exercises:

Scissors. Lie on your back, place your arms along your torso, lift your feet above the floor by 15 cm, with your toes extended. Cross your legs, alternately lifting them up. Already after 20 repetitions you will feel how much abs tensed- do not go to extremes, for beginners this effort is enough;
Twisting. There are two equally effective variations of crunches that should definitely be present in your set of exercises for weight loss. First: lying on your back, hands behind your head, raising your right knee, reach for it with your left elbow and vice versa. Second: from a position lying on your side, extend your lower arm in front of you and place your upper arm behind your head. Stretch to the elbow by raising your legs, but without bending them at the knees - work the side muscles and abs;
Will help you achieve good results in losing weight tilting the body to the sides: legs slightly wider than shoulders, hands on the back of the head or waist. Lean to the left, bending to the side as much as possible, but not leaning back or forward. Take the starting pose, repeat the exercise at least 20 times to the left and the same number to the right.

Exercises for a flat stomach (video)

Buttocks and legs

The rounded, convex shape of the so-called “fifth point” is a woman’s special pride, because twice as much effort and time is spent on this zone as on all the others. You can pump up your Brazilian butt and at the same time tighten your legs at home by diligently repeating a set of special exercises:

At the beginning of the complex, perform 15 half squats- shallow squats, accompanied by straight arms moving forward. This exercise will prepare your legs for the following loads;
Lunges No wonder they are included in all fitness programs for weight loss; these exercises are useful for inner and outer thighs, arms, shoulders, back. Follow the technique: lunges are performed from a standing position with your legs brought together - they are taken in turn forward so that the knee forms a right angle. Can enhance the effectiveness of the exercise, performing swing lunges in which the leg is first moved forward, then back;
Leg abduction Lying down will help you achieve slim thighs. Take a position on all fours as for push-ups, then take turns moving your legs as far back and to the side as possible;
Plie squats- a secret exercise for slender, graceful ballerinas. The technique is as follows: feet shoulder-width apart, toes to the sides, squatting is performed slowly, at the bottom point you need to freeze for 3 counts, then also slowly take the starting position. Reverse pushing occurs due to the work of the gluteal muscles;
Leg raises restore elasticity to the inner thigh. Lie on your side with your head resting on your lower arm bent at the elbow, then slowly raise and lower your upper leg, bringing it slightly forward to touch your toe to the floor. Turn over and repeat the exercise on the other leg.

Regular exercise certainly benefits both your overall well-being and your appearance. People who seriously strive to have not only good health, but also a toned body, visit the gym to maintain their physical shape in excellent condition.

Constantly visiting a sports complex requires a lot of time and certain financial costs, which can be saved if you start training at home. Having a strong desire to lose weight and maintain the achieved weight at a normal level, you can exercise in the most comfortable environment for yourself, that is, right at home.

There are a huge number of effective exercises for losing weight at home, developed over many years by fitness trainers. They are effective and tested in practice and do not require any special training. The main thing is to be patient, understanding that getting results takes time, and reconsider your diet, since it is quite difficult to lose weight without reducing the number of calories consumed.

Without theoretical knowledge and understanding of what happens in the body when the fat layer is “broken down” during physical activity, it is impossible to achieve a truly good effect of losing weight and building muscle. Regular training, of course, allows you to get a good body, but only a balanced and well-structured diet will make it even more beautiful.

To get rid of not only extra pounds, but also fat deposits, you should take into account three important points:

Be sure to eat fewer calories. This does not mean that you just need to calculate the energy value of foods, “throwing out” any food from your usual menu in order to reduce calorie content. It is necessary to get rid of those foods that have excessively high energy value. The daily diet should be calculated on the number of calories that are completely processed by the body, since the excess most often turns into fat.
Monitor insulin levels. Insulin is needed to transport glucose from food to muscle cells to replenish glycogen stores. The latter substance plays a significant role in the recovery process after each workout. Lack of control over the degree of increase in insulin can cause weight gain. And in order not to get the opposite effect, you need to eat carbohydrates only at the correct and designated time for such a meal.
Train exclusively on a regular basis. You cannot lose weight if you resort to physical exercise from time to time. Of course, the best way to control the frequency of exercise is to visit the gym, but even due to busyness, there are many fat-burning programs that can be successfully performed at home. The main thing is to be able to control yourself and not come up with excuses for your own laziness.

If you follow these three rules, the results will not keep you waiting, and all your efforts will be fully justified.

The best fat burning exercises at home

The seven exercises below are a powerful tool in the fight against extra pounds, great for doing at home for those who want to get slim.

The exercise was designed specifically to engage the muscles of the core, legs, and upper torso. Working out several muscle groups at once makes burpees quite complex and difficult to perform, but the fat burning effect achieved with its help fully justifies the efforts made.

Burpees are performed according to the following scheme:

legs, standing, shoulder-width apart and squat;
lingering in the adopted position, touch the floor with both hands;
jump back with their legs and lower their chest;
raise their chest and jump forward with their feet;
return to the “squat” position;
rise to their feet, jump up so that their arms are raised towards the ceiling.

They are part of absolutely any training program, regardless of the goals, which is easily explained by the peculiarity of the exercise itself. Push-ups involve all the muscles of the body and allow you to increase or decrease the level of difficulty.

Do push-ups as follows:

hands rest on the floor, taking a plank position;
toes are on the floor;
lower the body so that it completely forms a straight line;
exhale and return to the starting position.

Repeat push-ups from 10 to 20 times. The number of repetitions depends on the level of your own training.

When you don’t have any difficulties doing burpees and push-ups, you should definitely do jumping, which is a fairly simple cardio exercise. They burn calories very well and can be done at home.

Performing Jumping Jack:

legs are shoulder-width apart;
begin to jump and move their arms up and down;
hand movements should be swinging.

Leg rotation

A wonderful rhythmic exercise that only takes one minute to complete. It is specifically designed to work the abs and inner thighs.

Performing rotations:

standing straight, place your hands on the back of your head, lift your leg and bend it at a right angle, rotate it in a circle for about 15 seconds;
Next, perform a similar movement, but on the other leg.

A total of 2 approaches are obtained for each leg.

Aimed at strengthening the middle delta and triceps. The main advantage of such push-ups is that there is no need to use additional equipment.

Performance:

stand as for simple push-ups, but step up with your feet to your hands;
slowly raise the hips to form an inverted Latin “V”;
bend your arms at the elbows, making sure your head touches the floor surface;
return to the starting position.

Do these push-ups for one minute.

A simple and easy exercise, ideal for both men and women. The main thing is to have a jump rope. You need to jump rope for about half a minute. If your level of training allows, first choose a normal pace and then increase the intensity. By making you sweat a lot, such jumps help you lose weight.

An excellent and quite effective exercise that affects literally every muscle in the human body. There are many variations of its implementation. To work the shoulder girdle and back, you should grab the bar with your hands, pulling yourself up until your chin reaches the bar. When descending, repeat the same thing. You can also work your biceps by doing pull-ups in a lying position.

This is a great abdominal exercise to finish off your workout perfectly. For beginners, it is better to perform it at the very beginning of their home workout.

Exercises to build muscle mass at home

Along with losing weight, many also want to get a decent increase in lean, that is, fat-free muscle. This goal can be achieved without going to the gym. Exercises to get an attractive and sculpted body also allow you to burn calories, but this effect is secondary, since the main emphasis is on increasing muscle mass, and calorie consumption increases significantly even when a person is at rest.

Movement from one side to the other, as well as back and forth, allows you to strengthen your thigh muscles. Similar squats on the left and right sides should be done for 40 seconds, after which you begin to step onto the step. You need to do skaters for at least 40 seconds.

An excellent exercise that can be adapted to individual training requirements. It can be simplified or complicated.

Performance:

standing, feet positioned shoulder-width apart;
hands are located along the body, in front or on the back of the head;
move backwards, lower their hips and buttocks.

The back is kept straight with a slight arch in the lumbar region.

Must be performed by those who want to have beautiful and elastic hips:

take a standing position;
take a step forward;
the knees are bent at a right angle, the ankles and shoulders should be above the hips;
fall down;
return to the starting position, repeat the same movements, but on the other leg.

The number of approaches is 3-10, increasing as you prepare for a larger load.

What other workouts and exercises can you do at home?

The exercises discussed above are just a small part of the many training programs that anyone who wants to lose weight can do at home. There are other areas that allow you to burn calories and diversify your activities, which many at some point lack when training on their own.

Looking at people practicing yoga, you may get the false impression that it is quite simple to do, since the number of movements involved is minimal when compared with other types of physical exercise. Behind the apparent ease lies a huge amount of “work” that allows you to burn a lot of calories. Yoga is great for practicing at home, it consists of meditation, breathing control, and taking various poses that get rid of fat deposits.

It is a mistake to believe that Pilates can only be done in the gym. It is enough to have a mat and a video recording of the basics if this technique is new. Pilates has many core strengthening exercises. After just a few sessions, you can feel that your body is becoming much stronger than before. Some may even experience improved muscle definition and increased flexibility. In addition, with regular Pilates practice, your posture improves.

Optimal weight loss results are achieved when regular exercise is accompanied by a proper diet, and in some cases, the use of special nutritional supplements.

To achieve a good effect in losing weight in a relatively short period of time, you need to:

Eliminate foods high in oils, sugars, fats, replacing them with healthier alternatives. Instead of fast food, you should eat vegetables and fruits. Healthy and proper food provides the body with absolutely all the essential nutrients that a person requires.
Drink more clean water. To maintain hydration, since during exercise moisture comes out with profuse sweat, you need to drink water.
Abstain from alcohol. It promotes the accumulation of fat deposits.
Eat protein-rich foods. Protein is an essential element for the “building” of the body. And since playing sports is a kind of “bodybuilding,” this substance is necessary for the growth and restoration of muscle fibers. In addition, protein is directly involved in the process of controlling your own weight.
Take special supplements for weight loss. Fat burners, if your weight loss goal requires immediate action, allow you to quickly achieve the desired result. These supplements have proven to be very effective over the years.
Avoid overtraining. A large amount of training does not allow the body to recover quickly, which is also very bad.

Conclusion

To achieve the desired weight in the process of losing weight, to “build” an ideal body, you need to be prepared for hard and fruitful work, which, of course, will bring results, and your figure will acquire a beautiful silhouette. Along with the fat burning effect, regular performance of the above exercises has a positive effect on health and reduces the risks of developing many diseases.

It's not easy to stay in good physical shape. It is especially difficult to start training when the need is ripe. You feel tired, shortness of breath appears from time to time, and your figure leaves much to be desired. However, it can be very difficult to overcome internal barriers and start training. In fact, taking the first step is much easier than it seems. And here's how.

How to start doing fitness at home

Don't be scared by lack of experience or painful fatigue after exercise. There is no need to exhaust yourself with long, difficult workouts. You can start with simple exercises that are intended for beginners. In addition, perform them at home, in a comfortable environment. They don't require any equipment and are easy to modify to suit any skill level.

Keeping your body in good shape is fitness. At home, for beginners, the main principle is “do no harm”: do not force the load and stop training as soon as you feel tired. What is very important is not to stop studying and practice regularly. At the initial stage, three workouts per week for 15 minutes are enough. You can gradually increase the duration of classes to 45 minutes.

What time to study? Our body follows a certain cycle, which depends on our lifestyle. depends on the rhythm of life. Each person has their own individual rhythm. Considering the purpose of the classes, you need to choose the time. In order to lose weight, it is recommended to train in the morning, on an empty stomach, from 5:30 to 9:00. At this time, the body uses energy from the fat depot.

For evening training, set aside time from 18:30 to 20:00. If for some reason you cannot stick to this time, you should not give up classes. The body can readjust and get used to the conditions suitable for it. Therefore, he will tell you the best time himself. It is important to listen to him.

The benefits of training

Fitness for women is an opportunity not only to get rid of unwanted pounds, but also to always be in great shape. All the exercises listed below put stress on your body. By doing it regularly, you can quickly achieve excellent results:

improved posture;
increased self-confidence;
improved sleep;
reducing stress levels;
burning a lot of calories;
improved blood circulation;
activation of metabolism;
strengthening the heart and blood vessels;
improved coordination;
development of joint mobility.

Fitness at home. Lesson for beginners

You need to start small: perform the exercises at a slow pace, choose the most optimal option. The exercises are mainly aimed at strengthening the muscles of the thighs, buttocks and abs. It is advisable for a beginner to do everything alternating them. This is necessary in order to choose the most comfortable and effective one.

3 tips for beginners:

Regularity and a positive attitude are very important for training; they will bring the best results over time. Do not overload yourself and it is advisable to complete your classes with additional light cardio exercises.
Creation of a lesson program. Set aside a certain amount of time for training. Diversify your classes with different exercises, additionally include cardio exercises or yoga. That is, not giving too much load.
Listen to your body. One of the key problems for beginners is excessive load. Make sure your body is ready for intense physical activity and only then increase it. Focus on those muscles that require attention. And devote more time to the exercises that are necessary to work them out.

Exercise "Plank"

Aimed at strengthening hands and wrists. Increases balance and stability of the lower body. Light version:

lie on your stomach;
bend your arms at the elbows;
knees pressed to the floor;
slowly lift your hips off the floor, resting your toes on the floor;
hold the pose for 5 seconds.

Execution options: arms extended (as in a push-up).

Such gentle workouts are also called “lazy fitness.” At home, for beginners, this is an excellent opportunity to achieve the desired effect while preventing injuries and giving an even load on the muscles.

Exercise "Superman"

Targets the core muscles along the spine. Develops flexibility, improves coordination and posture. Light version:

lie on your stomach;
hands in front of you;
simultaneously lift your right arm and left leg off the floor;
hold the pose for 5 seconds. Repeat 5 times. Then switch arms and legs.

Execution option: lift your arms, chest and legs off the floor at the same time.

Lateral leg raises

What's good about fitness? At home, for beginners, you can choose a lightweight version of many exercises. This exercise is very effective for the waist and hips. Light version:

lying on your right side, bend your arm at the elbow;
raise your left leg up. Do not bend your leg at the knee;
hold the pose for 5 seconds. Repeat on each side 5 times.

Execution options: lean on your outstretched arm, do the rest in the same way.

Squats

For a beginner, this is a lighter version of traditional squats. Fitness at home for beginners is a great opportunity to strengthen your abs. The exercise targets the muscles of the lower body. An effective exercise for strengthening knee ligaments. To perform this you will need a chair or bench. Light version:

stand up straight;
hands folded on chest;
feet - shoulder width apart;
squat on a chair, keep your back straight;
rise without using hands;
repeat 5 times.

Execution option: hands in front of you, otherwise perform the same.

Push ups

A good workout for the muscles of the arms, chest, shoulders and back. Light version:

take a lying position;
hands slightly wider than shoulders;
raise your body, straightening your arms;
knees pressed to the floor;
repeat 5 times.

Execution option: if it is difficult to do push-ups from the floor, then lean on the bench.

Take your training seriously: don’t skip classes. Regular and full-fledged exercise is fitness. For women who want to lose weight, this is especially important.
Plan your training time in advance. Free fitness is not a reason to work out and skip classes due to a bad mood.
Avoid unnecessary overload. Overtraining can lead to decreased productivity.
Maintain drinking regime. The body needs to restore fluid costs.
Remember that without following a diet for those who want to lose weight, exercise will take much longer.
Write down the date and time of classes; and exercises. You can simultaneously record your diet and body weight in it. This will allow you to analyze the results.
For effective weight loss you need a balanced diet. Eliminate high-calorie foods from your diet. To remove the sides and belly, you can additionally adhere to a protein diet. Frequent and small meals contribute to rapid weight loss.
Perform exercises regularly, gradually increasing the load and time of exercise. Start your workout by warming up for 10 minutes. Include warm-up exercises for joints. Perform movements at a slow pace. Warming up increases blood flow, which significantly increases the effectiveness of your workout. Cardio exercises will speed up the process of losing weight, include them in your workout.

The body quickly adapts to training. The main thing is to take the first step. And then you will easily achieve the desired result. You will get rid of problem areas, heavy gait and ugly posture. Practice at home in any free time. The main thing is that the classes bring you pleasure. If possible, walk more, take the stairs up to the floor. This will save time on training and serve as a good “seasoning” for training. Beginners can achieve very good results; this is a great opportunity to get in shape.

Recently, it has become fashionable to go to the gym, take a long-term membership to a fitness club, have a personal trainer and adhere to an individual training program. There is nothing wrong with this, because the result justifies the costs. But don't be jealous. If you lack financial resources, you can always find an alternative.

If you choose the right exercises for losing weight at home and start doing them regularly, you can achieve both figure correction and weight loss through your own efforts. The main thing is motivation and the ability to eliminate distractions during training.

Rules

The first mistake of beginners who plan to train at home is that they want to find an exercise program for quick weight loss. Having completed the complex, they hopefully step on the scales and ask their relatives if they have noticed any changes...

I don’t want to upset such enthusiasts, but even the most effective exercises do not give such quick results. If you are on the path to weight loss, you need to immediately prepare yourself for the fact that it will be a long one. So be patient and first learn the basic rules of home training - can you stick to them for several months?

You will need a training program, which should indicate the time of the training, duration, type and specific exercises. If you are compiling it for the first time, use ready-made ones that can be downloaded on the Internet.
Combine anaerobic exercises (working with dumbbells and other equipment) with aerobic exercises (cardio training). For the former, it is better to choose the evening hours, for the latter - the morning.
Don’t get hung up on one complex, try to change it as often as possible, muscles tend to get used to the same loads.
Everyone wants to choose light exercises so as not to overload the body, which has become lazy after winter. But if your goal is to lose weight, you will have to work, and not 15 minutes a day, but on average - at least an hour. The more you feel sorry for yourself, the more invisible the results will be.
Daily workouts are not suitable for beginners. There should be an interval of 1-2 days so that the muscles can rest. Over time, you can shorten this gap, but only after reaching a certain level of physical fitness.
Approximate scheme for beginners: duration of the first lesson - 15 minutes. With each subsequent workout, add 10 until the target is 45 minutes. This is the ideal time.
At first, you can perform simple exercises, but no more than 2 weeks.
Half an hour before training, you can drink a glass of water at room temperature. After that, this can only be done after half an hour.
Buy comfortable sportswear and shoes, as well as the necessary equipment.
And most importantly, watch how you eat. If you continue to consume fast food and soda, consider that 45 minutes of even the most intense exercise will go down the drain.

This is interesting. Interval training burns more fat and calories, which means it promotes weight loss more intensively.

Types of exercises and types of training

Exercises can be:

Power

These are lifting barbells, working with dumbbells, pull-ups, abs, etc. They help increase muscle mass and give strength. They are good for weight loss because they burn energy well, which is primarily taken from carbohydrates. They form the basis of anaerobic training. They are distinguished by complex execution techniques and large weights. Very intense.

Cardio training

For weight loss, cardio exercises are more useful, which include jumping in place, squats, turns, bends, etc. They have a very beneficial effect on the heart, improve endurance, but most importantly, they effectively reduce body weight by burning fat. They form the basis of high-repetition aerobic training.

Stretch

For the belly:

Lie on your back, put your hands behind your head, keep your legs straight. Raise your body, touching your knees to your chest. Slowly return to the starting position.
Lie on your back, bend your knees, put your hands behind your head. Twist so that your elbow touches the knee of the opposite leg.
Lie on your back, put your hands behind your head, keep your legs straight. Raise your legs to an angle of 45°, hold them as long as possible. You can wiggle up and down or do scissoring.
Lie on your back, spread your arms to the sides, slowly raise your straightened legs until they are perpendicular to the floor. Lower them just as slowly. The exercise is considered ideal for losing weight in the abdomen and sides.

For the back:

Lie on your back, extend your arms. Bend your knees. Rhythmically raise your pelvis and lower it.
Lie on your back, extend your arms. Bend your knees. Raise one of them up or place it on the opposite knee. Rhythmically raise your pelvis and lower it.
Lie on your back. Raise your straightened arms up. Tear off the hips of the floor. Slowly lower your legs. Stretch out following your arms, lifting your body (its upper part) off the floor.
Lie on your stomach. Try to lift your limbs off the floor at the same time.

For a more complete set of exercises, see.

For hands:

Take a lying position. Place your knees on the floor. Do push-ups.
Stand with your back to the edge of the sofa, put your hands on it. Straighten your legs and relax. Bend your elbows. At the lowest point, reach the floor with your buttocks. Straighten your arms.
Stand up straight, stretch your arms out in front of you so that they are parallel to the floor. Hold them like this for as long as possible.

For a more complete set of exercises, see.

Strength exercises

Dumbbells will come in handy here (2 kg for women, from 5 kg for men). The correct approach in this part of the program is to perform all positions to the point of exhaustion, gradually increasing the load either through additional weight or through repetitions.

Squats. Hold dumbbells in straight hands, keeping your back straight. Move your pelvis back and sit down. Your knees should not go beyond the edge of your socks.
Stand up, hold dumbbells in straight arms, palms facing out. Bend your elbows, lifting the dumbbells toward your shoulders, but leaving your elbows motionless.
Lunges. Hold dumbbells in straight arms. Take the widest possible step forward with your right foot, squat slightly, and return to the starting position. Repeat with the other leg.
Tilt your body at an angle of 45°, move your pelvis back, bend your knees slightly, keep your back flat and straight, lower your arms with dumbbells down. Bend your elbows, pulling the weight toward your waist.
Hold dumbbells on your hips with straight arms. Lean forward, keeping your back straight. Pull your pelvis back so that the dumbbells drop smoothly down, sliding along your legs. Bring them to the middle of the shin, then return to the starting position.

You can take this complex as a launching pad. First, master the technique. If something doesn't work out, watch the video tutorials. Do as many times as your physical fitness allows, but gradually increase both the number of repetitions and the pace.

As soon as all this becomes automatic, look for another system to load the body to the maximum.

Hitch

Any system of exercises at home or in the gym must have a proper beginning (warm-up) and end (cool-down). It restores breathing, blood circulation and relaxes muscles, ensuring a smooth transition of the body from intense activity to a state of rest. To lose weight, you can include the following exercises:

walking in place;
squats;
jumping rope;
bends;
swings;
rotation of the body.

In principle, the selection of exercises for a cool-down can be exactly the same as for a warm-up. At home this is quite acceptable. This part of the workout does not take much time (10 minutes), but it is enough for the body.

Remember! Physical exercises to be performed at home should be moderate, enjoyable and invigorating, not too strenuous.

Features of classes for men and women

Now, as for which exercises are more suitable for women (we’ve already talked about this), and which ones are more suitable for men. For example, the complex described above will be ideal for girls. It pumps up the buttocks, inner thighs well and reduces the size of the waist. For representatives of the stronger half of humanity, it will seem too easy, especially in terms of strength loads.

Therefore, we offer a special list of exercises for men so that they can lose weight, develop six-pack abs, and develop pectoral muscles.

Twisting.
Squats.
Dumbbell/barbell press.
Lunges with dumbbells/barbell.
Swings with dumbbells.
Push ups.
Jumping rope.
Plank.
Pull-ups.
Press.

Just because you don't go to the gym doesn't mean you can't lose weight at home. The main thing is regularity of classes, adherence to the regime, a healthy lifestyle and positive emotions.