A fit figure for girls is not only an indicator of health, but also of beauty. Therefore, many girls are looking for effective workouts for losing weight. You can exercise at home or in the gym. But if you really want to lose weight quickly, weight loss workouts for girls must be combined with proper nutrition.
The principle of constructing a set of classes
Anyone can have a beautiful body without excess fat, and for this it is important to follow the recommendations of a nutritionist, trainer and therapist.
An individually developed training program for weight loss for girls in the gym takes into account the characteristics of the female body and genetic predisposition to the accumulation of fat.
The physiological features of the body structure of different sexes limit the selection of training; for experienced instructors this is an easy task, implemented by taking into account the following features:
General provisions. Stress is important for the body, which determines its withdrawal from habitual stagnation and the implementation of maximum loads.
Such a departure from balance in nutrition and exercise will ensure optimal fat burning, with the distribution of work between all parts of the body with exhausting exercises for the whole body.
Strength training with free weights. Comprehensive training should be as energy-intensive as possible and include aerobic exercise.
The inclusion of work involving the use of all kinds of supports and supports, with the use of multifunctional and block simulators, should be minimized.
Complete refusal to adapt. The first enemy of effective weight loss is the body’s addiction to certain loads and muscle memory.
Getting rid of adaptive training, it is necessary to introduce stressful exercises, supplement the training complex with new exercises and movements, and use barbells and dumbbells.
High intensity cardio exercise. Interval cardio work is the most effective addition to working with iron and weights.
They increase energy expenditure and help create an optimal and balanced training plan; such activity can be easily reproduced in the gym, on the street and at home.
The developed home workout program for weight loss must be agreed upon with the doctor and instructor. This will help take into account health characteristics and bring the training complex to a new level of implementation, involving in the work those areas of the body where maximum fat deposition is observed.
At the same time, we should not forget about an integrated approach, which involves not only training on simulators, but also adherence to food intake and maintaining water balance.
Workout for weight loss at home (Day 2)
After a one-day or two-day break, the program changes. The next home workout for weight loss includes a number of new exercises that evenly load the muscle skeleton.
Top 30 exercises to improve posture
Side step squat
Stand straight, feet together, hands folded at your chest. As you take a step to the side, simultaneously squat down, lowering your hips until they are parallel to the floor. Now return to the starting phase. Take the same step in the opposite direction, following the technique. Watch your posture, arms in front of you bent at the elbows. The knees should not spread too far apart to avoid injury. Take your time, focusing on working the hips and buttocks.
How much to do: 10 repetitions on each leg.
How to squat correctly
Reverse push-ups + leg raises
Sit on the floor, leaning on your hands. Now bend your legs, placing firm support on your feet. Lift your pelvis into table pose. As you do push-ups, bend your arms, activating your triceps. With your hips touching the floor, return to the starting position. Then, without stopping, lift first your right, then your left leg up. This is one repetition. By changing sides, you will get a great workout on your abs and leg extensors.
How many to perform: 8 repetitions.
Pulsating lunge in place
An exercise for training at home for weight loss specifically stimulates the work of the quadriceps, hamstrings and buttocks. Standing straight, lunge back with your left leg and lock in the lower phase. Hands are on the belt. The angles at the knees of the supporting and working legs are 90 degrees. The left leg, resting on the toe, makes pulsating movements. The muscles are under maximum tension throughout the entire exercise. Perform the exercise for the specified number of repetitions or seconds. Return to the starting position and switch legs.
How much to do: 20 repetitions on each leg.
Shoulder Touch Plank
Assume a plank position with your arms straight. The body is straight from head to heels. Lift your left hand off the floor and touch the opposite shoulder. Put it back and change hands, making an identical movement. The whole body is involved in the work, but the emphasis is on stabilizers and the muscle corset. This static exercise can be safely included in a weight loss workout for girls to complicate the classic plank variation.
How much to do: 10 repetitions on each arm.
Wide squat + diagonal lunge
A more advanced wide squat variation will make your thighs and butt burn. When performing a wide squat, at the top point you need to move your left leg back behind your right, forming a diagonal lunge. The technique requires an upright posture to better load the hips. Keep your hands in front of you. Be careful when lunging, keeping your knees stable. Perform the exercise alternately on both sides.
How much to do: 10 repetitions on each leg.
Low impact burpees
From an emphasis position lying on straight arms, take two steps with your feet so that your toes are level with your palms. Now straighten up while raising your arms above your head. Next, return your hands to the previous position, tilting. The legs return back in two steps to the initial phase of the prone position. When performing, tense your back and abdominal muscles to strengthen them and enhance the fat-burning effect.
How much to do: 10 repetitions.
Leg swings with foot touching
Straighten up, confidently standing on your feet shoulder-width apart. Arms to the sides, stomach pulled in and tense. The right leg rises above parallel, and the body simultaneously twists in its direction to touch the toe with the left hand. After returning to the starting position, change sides. This exercise works the abs, oblique abdominal muscles, and perfectly warms up the back. Useful for the overall tone of the body.
How much to do: 10 repetitions on each leg.
"Jackknife"
Exercise for accentuated loading of the rectus abdominis muscle. Strengthens the spinal columns and lower back, making your posture straighter. Lie down on a gymnastics mat, straightening your arms and legs pressed together. Inhale deeply, and then, as you exhale, fold yourself like a penknife. At the peak point, the fingers reach towards the toes. Delay - 1-2 seconds, then return to the initial phase.
How much to do: 15 repetitions.
Side plank twist
Lie on your side, resting on your left elbow and left leg. Lift your pelvis and brace yourself by holding your right arm up above the top of your head. Raise your right knee to your chest while touching it with the elbow of your right hand. Return to the starting position. Afterwards, change sides. This workout for weight loss at home emphasizes the load on the lateral abdominal muscles. strengthens quadriceps and stabilizers.
How much to do: 10 reps on each side.
Running on all fours
Get on all fours, focusing on your toes, not your knees. Alternately lift your ankles as if you were walking or running. Keep your back arched, tighten your abs, look ahead. This exercise isolates the hamstrings, stimulating their growth and increasing strength. In weight loss training for girls, running on all fours plays an important role: with its help you can create an aesthetic roundness of the buttocks.
How much to do: 10 repetitions on each leg.
Recommendations for the general organization of work
An effective and working training program for weight loss for men and women can differ significantly due to physiological differences.
Using the basic principles of fat burning and focusing on the advice of professionals in the field of nutrition and sports, you can choose the best weight loss plan:
More repetitions increase the effect. Glucogen concentrated in the muscles must be intensively broken down, which is ensured by increasing the number of approaches and repetitions from 8 to 20 times; ensuring strength progression.
Increasing the number of repetitions can be partially replaced by increasing the working weights lifted per unit of time to increase stress on the body.
Reducing time pauses for rest. A full-fledged training complex should not include long intervals between work on machines or with weights, which increases their effectiveness.
Combinatorics and combination. The optimal choice of work training includes alternating strength exercises and interval cardio exercises, providing maximum stress to the body.
Frequency of going to the gym. Thanks to daily exercise, the maximum content of cortisol is recorded in the blood, which is necessary for effective and systematic fat burning.
Approximately, a training program for weight loss for a month should include at least strength training per week. This involves intensive work for 90-120 minutes, which activates the secretion of the catabolic hormonal complex necessary for the human body in the process of active weight loss.
General principles for creating weight loss programs
Losing weight is the main task of people who have not previously visited the gym and have started their physical fitness.
An individual training program should be drawn up for them, based on the following principles:
- The primary task is to put the cardiovascular system in order and determine the loads at the initial stage, depending on its condition. Overloading the heart during training can cause serious health problems, so the load should be increased gradually, and the reaction of the body should be monitored. The main indicators to pay attention to are: respiratory rate, pulse and blood pressure.
- At the same time as visiting the gym, you should normalize your diet, since if you systematically overeat or consume potentially harmful foods, even the most intense workouts will not provide a positive result. It is usually recommended to give up easily digestible carbohydrates, but only a professional nutritionist can create a suitable nutrition program, taking into account a person’s individual needs for proteins, carbohydrates and fats.
- Cardio training is an essential part of any weight loss program, but if you are overweight, it can lead to fatigue and negatively affect your heart condition. You should start with them, training at a light or moderate pace, but increasing the load weekly.
- Strength exercises are performed only after cardio training, when the muscles are warm enough for intense exercise. They are the main part of the workout, its main task is to expend the maximum amount of energy, which will lead to accelerated burning of subcutaneous fat reserves. It is necessary to take into account that strength exercises will only help normalize weight, but not build muscle mass: for these purposes, other programs are drawn up, which you can move on to after solving the issue of losing weight.
- The rate of burning fat deposits depends on the correct choice of weights and rest time between approaches. You can determine the correct weight by performing up to 20 repetitions of all exercises included in the training program: physical strength should be enough for the entire course, and it is also necessary to maintain a small reserve for several additional repetitions.
Problem statement and technical plan
The experience of professional trainers confirms that strength training is ineffective in the fight against extra pounds.
Its inclusion in a fitness training program for weight loss is due to the need to form a beautiful figure and ensure fat burning at the highest level, which is due to the following tasks:
- reduction of body weight and volume by reducing adipose tissue;
- developing endurance and concentration to maintain fitness;
- strengthening the cardiovascular and respiratory systems of the body.
An integrated approach and exercises for all muscle groups, combined with correct and uniform load distribution, will ensure an increase in heart rate.
This will help enhance the aerobic physiological processes important for restoring ideal weight and body contouring, without compromising your overall well-being.
Losing excess weight in a short time
A basic training program for losing weight per day includes general strengthening and strength training, leading to calorie consumption.
Exhausting strength training will quickly weaken even the most persistent and results-oriented athlete, so it needs to be supplemented with long-term visits to exercise equipment with an average rate of calorie consumption:
- treadmill running, street jogging and home exercises;
- fitness aerobics, step and dance aerobics with strengthening;
- using light weights with increasing repetitions.
Thanks to these positions and their correct combination, accelerated recovery occurs at an average rate of exhaustion of the body.
They are a priority in the fight for an ideal body and getting rid of excess fat deposits, with increased efficiency of fat burning, without the use of heavy and exhausting techniques.
Workout for weight loss at home (Day 1)
The specificity of circuit interval training lies in its effectiveness for losing excess weight. During exercise, the entire muscular skeleton is loaded, which is optimal for losing weight and getting rid of problem areas.
Perform the exercises for the specified number of repetitions sequentially one after another, then repeat the workout from the very beginning in 3-4 circles. If you prefer to train over time, then at the end of the article there are recommendations for training on a timer (in interval mode).
Be sure to warm up before your workout and cool down after your workout:
- A selection of exercises to warm up before training
- A selection of post-workout stretching exercises
Sumo squats with pulses 1-2-3-4
Sumo squats with wide legs are a basic exercise in training for weight loss at home. When performing, watch your heels - they remain motionless on the floor. Toes are turned to the side. The squat is performed with a straight posture and a natural lumbar deflection. The pelvis is pulled back, the gaze is directed straight. In the lower phase, make a small pulse counting “1-2-3-4”, like a spring. Sumo squats evenly load the leg muscles, especially the buttocks. Beginners can perform the exercise without pulses.
How much to do: 10 repetitions.
How to do sumo squats
Knee push-ups
Push-ups develop muscle strength in the chest and upper shoulder girdle. Strengthens the arms and core muscles, and is used in recovery from injuries. Knee push-ups begin in a plank position. Knees on the floor, ankles raised, crossed. Hands rest firmly on the floor slightly wider than shoulder width. Bend your arms until your chest almost touches the floor, and as you exhale, return to the starting phase.
How many to perform: 8 repetitions.
Back lunges + leg kick
Weight loss training for girls is not complete without various variations of lunges. Back lunges with a kick are an accentuated exercise for working the buttocks, which requires precise execution. Lunge back with your left leg, maintaining right angles at the knee joints. The left knee is perpendicular to the thigh. From the bottom phase, push off with your right leg, and swing forward with your left, straightening it as much as possible. Perform the exercise first on the right side, then on the left.
How much to do: 10 repetitions on each leg.
Swimmer
When doing workouts at home to lose weight, do not forget about your back. Lie face down on a gymnastic mat, straightening your legs and arms lengthwise. The face looks at the floor. Synchronously raise your right leg and left arm up with short delays in the peak amplitude. Feel the work of the muscles of your back, lower back, and abdomen. Return to the starting phase, change sides, repeat the exercise.
How much to do: 10 reps on each side.
Pulling the knee to the stomach
This is an indispensable exercise for strengthening your core muscles and increasing your heart rate, which promotes intense fat burning. Stand on the floor with your feet wider than shoulder-width apart. Emphasis on the right foot, left on the toe. The body is turned to the side, arms above the head, palms crossed. As you exhale, lift your left knee toward your stomach/lower chest. The palms fall on the knee. Return to the starting position along the same path. Switch sides after the set.
How much to do: 15 repetitions on each leg.
Squat with leg swing to the side
At the same time, a basic and isolating exercise for weight loss at home perfectly loads the buttocks and quadriceps. Stand with your toes shoulder-width apart and slightly turned out to the sides. Squat until your thighs are parallel to the floor. Stand up while shifting your weight to your right leg. At the top point, swing your left leg to the side, then return it to the starting position. Perform swings alternately on both legs.
How much to do: 10 repetitions on each leg.
Bends to the side: knee-elbow
This fat-burning exercise actively gets rid of deposits in the sides and abdomen. Stand with your back straight. Hands are placed behind the head, toes are positioned at shoulder level. Exhaling, bend your right knee to the side to chest level. At the same time, bend down, trying to reach your raised knee with your right elbow. After repeating, switch sides, maintaining the technique.
How much to do: 10 reps on each side.
Climber
A weight loss workout for girls is not complete without an accentuated abdominal load. When performing the “mountain climber” exercise, lie down with your arms fully extended in front of you. The neck, back and lower back form a straight line. Pull your left knee towards the bottom of your chest as if you were climbing a mountain. Tighten your abs harder. After returning your leg back, change sides.
How much to do: 10 repetitions on each leg.
Pelvic lifts in table pose
An exercise for the simultaneous development of the lumbar region and abs. Sitting on a gymnastics mat, lean firmly on your palms and feet. Place your left ankle on your right knee. Now lift your pelvis so that your right thigh forms a straight line with your torso. Return to the lower phase and repeat the lifts. After completion, change your supporting leg and take an approach to the other side.
How much to do: 10 repetitions on each leg.
Raised boat
Sit on the floor, bend your knees. Raise your bent legs up until your shins are parallel to the floor. Tilt your body back a little so that a right angle forms between your torso and legs. Straight arms extended in front of you. The back is straight, the stomach is tense. Begin to extend your arms out to the sides as far as possible while maintaining an isometric boat position. This is a great exercise for a flat stomach that combines static and dynamic core work.
How much to do: 15 repetitions.
Exercises for the complex: principles of choice
Publicly available videos of weight loss workout programs can be played to restore your desired shape.
But in order to effectively get rid of fat that spoils the aesthetics of the external attractiveness, it is important to take into account a complex of factors and create an individual training complex, based on the following recommendations:
- targeted treatment of problem areas, which will ensure fat loss in the inner thighs, buttocks and back of the arms, and the sides of the abdomen;
- taking into account age characteristics and current health status to increase the efficiency of the fat burning process during strength and aerobic training;
- focusing on hormonal levels, the functioning of the endocrine system and giving a gentle load for diagnosed diseases of various types.
Psychological preparation for the upcoming weight loss process includes the need to get rid of bad habits, drinking alcohol and smoking.
There is a genetic predisposition to rapid weight gain and requires a special approach in the selection of exercises to restore and maintain shape.
Second and third weeks
Press pumping unit
| Classic sit-ups | 3 sets, 30 reps |
| Side plank | 3 sets, 60 seconds each side |
| Crunches | 3 sets, 20 reps |
| boat | 3 sets, 20 reps |
Buttocks and thighs pumping block
| Pelvic lifts | 4 sets, 20 reps |
| Swing your legs back | 3 sets, 30 reps per leg |
| Hip adduction | 3 sets, 30 reps per leg |
| Squats | 3 sets, 30 reps |
Arm muscle tightening block
| One leg push ups | 3 sets, 10 reps |
| Rock climber | 3 sets, 10 reps |
Stretch block
| Butterfly | 3 sets, 20 reps |
| Pharaoh | 3 sets, 60 seconds each side |
| Cat | 3 sets, 15 reps |
| piggy back ride | 25 times minimum |
Proper nutrition and dietary supplements
The passionate desire to acquire an ideal figure should not harm your health or cause physiological exhaustion.
You can find out how to create a training program for weight loss by consulting with a trainer, and to consolidate the results and increase the effectiveness of the activities, you should pay attention to your eating habits.
Fractional consumption of food provides a gradual replenishment of strength, which is convenient for distributing loads and creates conditions for spending more calories.
You cannot give up protein foods, fats and carbohydrates, but it is worth balancing their daily consumption by choosing the right diet.
