Fitness at home: exercises for losing weight, muscles, whole body training, with an elastic band, to music (video)

A slender, toned body is not a dream, but a real goal of any modern girl. There is only one way to achieve this result - to make a choice in favor of a healthy lifestyle, the main components of which are proper nutrition, adherence to a daily routine and, of course, regular exercise.

If everything is more or less clear with the first two points, then we should dwell in more detail on playing sports. Every beauty sooner or later asks herself the question: how, when, and most importantly – where to train? Unfortunately, not everyone who wants to stay in shape is able to attend sports complexes or group classes, and the cost of subscriptions is quite impressive.

Fortunately, there is a worthy alternative to gyms - fitness exercises at home. All you need for such activities is motivation, a good mood, comfortable clothes, a special mat and your favorite music. A properly designed training complex will help you tighten your body muscles, lose excess weight, and feel a surge of vitality and energy in just a few weeks.

Read on to learn how to organize fitness classes at home for women.

Types of fitness

If you have never worked on developing your body, know that all exercise can be aerobic and strength. Aerobic exercise is intense walking, running, dancing or aerobics: those exercises during which we consume a lot of oxygen and train the heart muscle and blood vessels. Strength loads, also known as anaerobic ones, are needed to develop muscles. Fitness at home, as in the gym, should combine both of these types of loads.

Fitness for beginners is divided into several types:

Aerobics. In 2021 it is no less popular than in the 80s. There are many varieties of it: water aerobics, step aerobics, kick aerobics, slide aerobics, dance aerobics and many others. Some sports require sports equipment. Develops coordination and trains the heart, helps to lose weight quickly. Today, the most popular type of aerobics is Zumba: a fun, active fitness for weight loss, suitable for all lovers of dancing;
Pilates. Not the most intense load, all exercises are slow and thoughtful. Works the muscles perfectly, and is not traumatic at all. Suitable for training at home. Pilates has no contraindications. Some exercises may require sports equipment;
Callanetics. This system belongs to the “Intelligent Body” category. Stretches deep muscles. Not a bad option for the most inexperienced;
Tai-bo. A system of exercises based on boxing, martial arts and dancing. This is not to say that this is fitness for beginners: the exercises are very intense and require a lot of effort, but this is a strong fitness for weight loss;
Fitball. All exercises are done with a special ball. Good not only for losing weight, but also for improving your back health;
Bodyflex. The system is based on the effect of oxygen on all metabolic processes in the body. It has been noticed that it is most effective for those who have never been involved in sports or physical education before. If you are wondering where to start, then start in body development with bodyflex.

Fitness includes yoga, dancing, stretching and much more.

How to exercise correctly

If you approach fitness classes wisely, you will gain not only a good figure, but also good health, flexibility, mobility, vigor, coordination... It is important to do everything correctly, observing the principles of gradualness and systematicity. The result will be, the main thing is to try and believe in yourself.

Where to start: fun starts

If you haven’t worked out before, it’s better to start in a club with an intelligent trainer who will show you how to do the exercises correctly, evaluate your physical data, help you choose the right exercise system and correct your mistakes. You can get tested (offered in many sports clubs). You need to consult your doctor, making sure that you have no contraindications for the chosen type of activity. You can take a membership to the club and try different types of lessons: this way you will understand what suits you, what generally suits your soul and body.

You should not immediately choose a heavy program. It’s better to start training with Pilates or bodyflex: the easiest exercise systems.

What to do

Fitness for beginners at home is good because you can do it in any clothes. The main thing is that you feel comfortable. A tracksuit, a T-shirt with shorts, leggings will do... The main thing is that the tracksuit fits you and does not interfere with your movement, absorbs moisture, and is made of breathable fabric. For gym classes, the best option would be leggings or sweatpants, a T-shirt and light sneakers.

How much to study

To get results, try to manage your time by doing at least three workouts a week. The duration depends on your goals. If you just need to improve your well-being, then a third of an hour is enough, and if you need fitness to lose weight, then the lesson should last at least 45 minutes: the fat burning process begins only after 40 minutes of intense training.

How to accustom yourself to fitness at home?

To prevent training at home from getting boring, come up with small rules or rituals for yourself:

For example, you can exercise while watching your favorite show, listening to a podcast or audiobook.
Exercise during commercial breaks on your favorite TV shows.
Set reminders on your phone or leave notes around the house to remind you to exercise or exercise.
Share your results and plans with your loved ones and friends, this will help you not to give up when laziness takes over.
Set goals that will keep you motivated, such as running a small race or fitting into your favorite dress by a certain date.
Create a class schedule.
Buy new leggings or sneakers if this method can lead you to action.
Make your daily routine look like a workout by swapping household items, peeling vegetables, doing the “chair against the wall” exercise, or find another way to organically fit exercise into your daily routine.
Cardio training at home can be replaced by going up and down the stairs.

They say that habits are formed in 21 days. It's time to check!

Fitness at home for beginners

Working out at home is an ideal option for those for whom going to the gym seems like an expensive pleasure, for mothers who stay at home with their children all the time, for those who find it difficult to find time to go to the club... The main thing is to exercise regularly: fitness for beginners requires consistency.

Working out at home: pros and cons

The advantages of working out at home include:

Saving money;
saving time (you don’t need to travel to the gym and back);
convenience (no one sees you);
the ability to choose a program on the Internet;
no queues for showers.

The disadvantages include:

The desire to postpone the lesson until tomorrow;
lack of control (you don’t have a motivating coach who will correct mistakes, encourage you, give you advice).

Fitness at home for weight loss: a few important rules

Before you start a fitness class at home, set yourself a goal that is better achievable. Losing 20 kg in a month is hardly possible, but losing three is quite possible. Weight loss experts advise losing weight no more than three kg per month: more is simply harmful.
Don't be afraid to make mistakes: if you do fitness classes at home, no one can see you anyway. Exercise for your own pleasure.
There is no need to perceive fitness classes as a heavy burden. It's the same for your body;

Change exercises and programs once a month. Muscles also have memory; they get used to exercise.
Training is 30% of success in such a difficult task as losing weight. Eat right.
Don't forget to reward yourself after every session and after every kilogram you lose. Thanks to this, you will enjoy fitness.

Home workout: how to create and how to carry out

You can download video fitness lessons at home, create your own programs, just move actively...

Where to start fitness? From food, oddly enough. Be sure to have a snack an hour and a half before your fitness class;
Start any activity with a warm-up. This is a cardio exercise and warm-up that will prepare the muscles, preventing injury. For warming up, running in place, jumping, various squats are suitable... You can dance to music more energetically;
Be sure to breathe through your nose during fitness training.
Pause for 15 seconds between sets. Increase the load gradually both during an individual set and as a whole. If the current workout is easy for you, feel free to move on to a more complex level of training: fitness for beginners is no longer for you;
Experts believe that it is not necessary to drink water during exercise. But try to wet your mouth sometimes by taking a small sip;
Do several approaches of all exercises;
Be sure to stretch after workouts;
You can eat in two to three hours.

5 most effective fitness exercises

Among the most effective exercises that can be used at home are the following:

Press: crunches, “bicycle”. During upper abdominal exercises, you can fix your legs by placing them under the sofa;
legs, thighs, buttocks: squats (different: with legs wide apart, on one leg, with weights...). Swing your legs in all directions (with support on a chair);
arms, shoulders: chair push-ups from the floor with different positions of the palms;
back. Raising the upper body from a prone position;
whole body: planks.

Press

The proposed set of exercises will help tighten your stomach, “draw” your waist, and burn extra calories:

Body flexion . The starting position is lying on your back, arms extended forward, legs bent at the knees. Having rounded your back, you should slowly lift your body up. After your knees touch your chest, you need to gradually return to the starting position. The optimal number of repetitions is 3 sets of 10 times.
Another effective exercise for a flat, toned stomach is “Scissors” . The starting position is similar to the previous exercise, only the arms are extended along the body. Straight legs must be raised above the floor (no more than 45 degrees), then spread apart, and without lowering them to the floor, such movements should be repeated 10 times. In total, it is worth performing 3 such approaches (the break between them is no more than 30 seconds).

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Fitness programs for beginners: the best video tutorials

Today, every sports blogger offers his own sets of exercises. But not all of them are equally useful and suitable for beginners. The following programs are effective and suitable for beginners and from the following trainers.

Cindy Crawford. The “Secrets of an Ideal Figure” program, created 25 years ago, is still relevant and effective today. There are three complexes, the shortest of which lasts 10 minutes (it does not require sports equipment). It is better to alternate two forty-minute programs;
Strip fitness from Carmen Electra. You can lose weight with this program in one month of regular exercise. Here is a basic complex and several additional workouts for different problem areas. Particular attention is paid to the buttocks. To perform this you only need a chair;
Jillian Michaels. Goddess of home self-improvement, but for beginners it is better to use programs such as “Lose Weight in 30 Days” or Beginners shreds. There are also programs for all problem areas, but it is better to master them after the programs for beginners;
Soviet rhythmic gymnastics. Don't be surprised, but it hasn't become any less effective even 30 years later;
Shaping class. Program from the 90s. According to reviews, you can lose a couple of kg per week;
Tracy Anderson. Thanks to it, even those muscles that you didn’t even suspect existed in your body work. The best program for beginners is “Metamorphoses”. The course lasts 90 days;
Ashley Borden. This is a rising star in video fitness, but she is the one who created the beautiful bodies of many Hollywood stars. The advantage of her lessons is that it is not only home fitness for weight loss, but also health benefits. The best program is “6 weeks for a beautiful body”;
Janet Jenkins. She has a lot of programs, all of them are suitable for beginners: Jenkins is not counting on athletes, but on ordinary girls. The general name of all Jenkins programs is “Hollywood Trainer”;
Autumn Calabrese. She made her debut not long ago with a great tutorial called “The 21 Day Fix.” In three weeks you can make a body;
Mary Helen Bowers. Fitness classes can be beautiful if they are created by a ballerina. The video is called “Ballet Beautiful”.

You can also do fitness using YouTube. What you should pay attention to? On several channels:

FitnessBlender. The channel is run by a married couple. Now they have more than 400 lessons, each of which will make you sweat;
Amanda Russell. Every week there is a new workout, and a very intense one;
BeFit. Lots of lessons from the most famous trainers: from Jane Fonda to the aforementioned Jillian Michaels;
Tone It Up. Difficult programs, but the charm of the presenters allows you to master everything.

Several videos on the topic: