Do you want to lose weight, but don't have time to go to the gym? Don't worry! We present to your attention 4 amazing workouts for losing weight at home, designed for people with different levels of training and experience in physical exercise.
Have you already decided that you need a weight loss workout to get into the best shape of your life, but can't afford a gym membership? Or maybe you just shy away from rooms filled with treadmills, ellipticals and weight machines? Don't be upset! Just because you don't go to the gym doesn't mean you don't have access to effective weight loss exercises. At home, you can also achieve your goals in a comfortable environment.
Workouts for weight loss at home
The advantage of home workouts for burning fat is that they are convenient. If you have children and don’t want to hire a nanny, or your schedule is too busy and it’s not possible to spend time traveling to the gym and back, a set of exercises for losing weight at home solves most dilemmas. Not to mention, it eliminates the excuse for not working out.
Lose weight quickly at home
People think that weight loss exercises at home are for those who are just starting out, but this is far from the truth.
Here are 3 workouts for weight loss at home, developed by Jesse Hilgenberg, a member of the International Federation of Bodybuilders (IFBB), as well as fitness bikini model Lias Denelon. They're divided by fitness and experience levels, so whether you're new to weight training or you consider yourself an expert, you can achieve remarkable results - no matter how active your lifestyle is.
For training, you only need an expander band, a set of dumbbells, a barbell, if you have one, and a horizontal bar in rare cases. Running out of time? No problem. To complete a set of exercises for weight loss you will need approximately 30 minutes. Just don't forget about discipline.
Don't get hung up on the same type of workouts and ways to lose weight. Use dumbbells, resistance bands and your own body weight in your strength training to burn fat at home.
Since motivation tends to wane when exercising at home, and it is tempting to surf the Internet or click through TV channels, it is important to create a training schedule week by week and within one session.
Arrange a meeting with yourself - it is advisable to do this at the same time every day or every week to get used to it and maintain control.
Once you cross the three-week mark, skipping your favorite workout won't even be considered.
Also, don't forget to add variety by changing the exercises or number of repetitions in your weight loss workout program. Limited equipment may mean you have fewer choices of fat-burning exercises to choose from, but that doesn't mean you have to do the same workout every day.
Don't fall into the trap of routine. Instead, focus on using bands, dumbbells, and athletic splits in your workout. Try an upper/lower body weight loss routine for a few weeks first, then feel free to switch it up to a full body workout plan, this will help target your muscles and get them to respond. The more variety the better.
Warm up before exercise
Be sure to do a light warm-up before each workout, and end it with stretching. Don't miss this! What you do today to improve your flexibility will help you improve your performance in your training session tomorrow.
The benefits of fat burning workouts
The problem of excess weight affects more and more people every year. People are looking for different ways to get rid of extra pounds. These are not only grueling diets, but also body cleanses, fasting days on apples or other foods, anti-cellulite wraps, etc.
Despite the variety of options, the result in most cases leaves much to be desired. The kilograms lost with such difficulty quickly return, and often with “reinforcement”. Fat burning workouts, performed at home or in the gym, provide enormous benefits to the body:
- Fast calorie consumption. It is impossible to lose weight if you do not maintain a calorie deficit. To start the fat burning process, proper, balanced nutrition requires training with a adjusted amount of cardio and strength exercises. They ensure competent and quick consumption of calories supplied with food.
- Hormone production. The amount of substances in the body is not enough to burn fat. Of course, you can start taking special hormonal medications. But they do not have a lot of side effects and contraindications. In this case, training is the best, safe way to increase the amount of hormones that promote the active breakdown of fat fibers.
- Acceleration of metabolism. A common problem when losing weight is low metabolism. You can greatly accelerate it with special fat-burning workouts.
- Formation of a beautiful figure. If you use only diets and fasting days to lose weight, the body becomes slimmer, but the muscles lose tone. The skin gradually sags. Fat-burning workouts simultaneously help you get rid of extra pounds and create a beautiful, toned figure.
Weight loss training program for a beginner at home
During the initial phase of training for a beginner, focus on proper technique with perfection. Now is not the time to lift heavy weights, but the time to improve the technique of performing exercises.
"Focus on your heels during leg and back exercises," advises Hilgenberg. “This will help target your glutes and hamstrings during leg exercises, as well as maintain proper form and posture.
Jessie also recommends alternating the position of your toes during calf exercises. This will help stress your calves at different angles, leading to greater success.
PLIIE SQUATS WITH DUMBBELL
When it comes to training your upper body, technique for each weight loss exercise still plays a big role. “When doing barbell curls, keep your upper arms close to your torso,” Jesse says. “This way you will fix the position of your elbows while performing the exercise.”
This program involves 3 workouts throughout the week, so take one day off between classes.
TRAINING #1. LEGS/BACK
The first part of the complex.
| 1. PLIER SQUAT WITH DUMBBELL 3 sets of 12 reps |
3 sets of 12 reps |
3 sets of 12 reps |
3 sets of 12 reps |
3 sets of 12 reps |
3 sets of 12 reps |
WORKOUT #2: SHOULDERS/CHEST/TRICEPS
| 1. PUSH-UPS 3 sets of 12-15 reps |
| 2. ARMY STANDING PRESS 3 sets of 12-15 reps |
| 3. ARM EXTENSION 3 sets of 12-15 reps |
| 4. PUSH-UPS 3 sets of 12-15 reps |
| 5. FRENCH PRESS WITH DUMBBELL 3 sets of 12-15 reps |
WORKOUT #3: LEGS/BICEPS/CALVES
| 1. PLY SQUAT WITH DUMBBELL 3 sets of 12-15 reps |
| 2. BARREL CALI RAISES 3 sets of 12-15 reps |
| 3. WALKING LUNCHES 3 sets of 12-15 reps |
| 4. BICEPS CUTS 3 sets of 12-15 reps |
| 5. BICEPS EXERCISE “HAMMER” 3 sets of 12-15 repetitions |
Intermediate weight loss training program at home
Once you're ready to move on to a mid-level weight loss routine, it's time to up the intensity. This program will touch your body from all sides.
You'll be using an elastic band, which will add extra tension. Resistance bands do a tremendous job of maintaining constant tension in the muscle tissue as you perform movements, so it can really help you achieve a high level of physical endurance.
This program includes 2 workouts per week, so do it at least once, but no more than twice a week. Your weekly training schedule might look like this: lower body, upper body, rest, lower body, upper body, followed by a two-day break.
WORKOUT #1: LOWER BODY
Circuit training: do twice
80 reps |
10 reps on each leg |
10 reps on each leg |
25 reps |
10 reps on each leg |
15 reps per leg |
15 reps per leg |
Push-ups
WORKOUT #2: UPPER BODY Circuit
training for weight loss
30 reps |
25 reps |
25 reps |
10 reps |
15 reps per arm |
15 reps per arm |
Advanced Fat Burning Workout Program at Home
Once you are ready for advanced workouts, you should increase their duration. This plan, developed by Jesse, contains 4 sets of each exercise, allowing you to hit your muscles to their full potential.
You will also try effective exercises for losing weight on one leg, which involve more muscle fibers.
"Perform the exercises slowly and focus on balance, stability and proper body positioning when performing single-leg exercises," advises Hilgenberg.
ONE-ARM DUMBELL RAILWAY
A set of exercises for losing weight at home includes pull-ups, which most women have problems with. To perform this exercise, keep your elbows straight at the sides of your torso. “This will ensure that your back works more than your arms,” explains Hilgenberg.
Just like the first set of exercises for burning fat, it should be performed at least once a week. But if you want to give it your all, train twice a week!
WORKOUT #1: LEGS/BACK
4 sets of 15-20 reps |
4 sets of 15-20 reps |
4 sets of 15-20 reps per leg |
4 sets of 15-20 reps |
4 sets of 20 reps |
4 sets of 15-20 reps |
4 sets of 15-20 reps per arm |
BREAKING ARMS TO THE SIDEWAYS
WORKOUT #2: SHOULDERS/CHEST/TRICEPS
4 sets of 15-20 reps |
4 sets of 15-20 reps |
4 sets of 15-20 reps |
4 sets of 15-20 reps |
4 sets of 15-20 reps |
4 sets of 15-20 reps |
WORKOUT #3: LEGS/BICEPS/CALVES
4 sets of 15-20 reps |
4 sets of 15-20 reps |
4 sets of 15-20 reps |
4 sets of 15-20 reps |
4 sets of 15-20 reps |
4 sets of 15-20 reps |
4 sets of 15-20 reps |
Exercise technique and tips
Worm
This is a classic exercise in which you walk your arms forward until you are in a plank position with your hands directly under your shoulders. Return to a standing position without bending your legs.
Knee circumference
Stand straight and press your knee toward your chest, gently stretching your gluteal muscles. Repeat for the other leg. Do you want to make the exercise more effective? Engage your calf muscles as you rise up onto your toes one at a time.
Straight leg kick
This exercise is also called the “tin soldier”, because it imitates a military march. With your back straight and legs straight, reach with your left hand to the toe of your right foot, lifting it in front of your body. After each repetition, rest and perform the exercise on the other leg.
Walking lunges with body rotation
This exercise works your core and legs while stretching your hip flexors. Lunge forward, making sure that the knee of your front leg does not extend beyond your toes. At the bottom of the lunge, extend your arms forward and turn your torso towards your bent leg. You should feel a stretch in your hip flexor muscles in your back leg.
Walking lunges with body rotation
Running with high knees
This exercise is great for getting your heart rate up and will be the final step in your warm-up. When performing, focus on raising your knees as high as possible towards your chest at a fast pace. Monitor the technique and quality of execution, and not just the number of times. If you can't raise your knees high enough, slow down.
Back lunges with stepping onto a bench
This is the first exercise of the training complex. Face the bench and take a deep lunge back, trying to bring your left knee as close to the ground as possible. Then, push off with your right foot, step it onto the bench, and pull your left knee towards your chest.
One-leg push-ups
Place your hands on the bench and get into a plank position with your hands under your shoulders. Make sure your buttocks and thighs are aligned with your chest to simultaneously activate your abdominal muscles. Lift your left foot slightly off the ground and lower your torso towards the bench, performing a push-up. After five times, change legs.
Touching the knees while lying down with feet on a stand
Take the reverse position with your feet on the bench and your hands on the ground. Stretch your knee toward your chest, lifting your right hand off the ground to touch your left knee. Change sides. In this exercise, you should clearly feel the work of your core muscles.
Touching the knees while lying down with feet on a stand
“Burning” cardio – lateral jumps
From a standing position, lift your right leg and jump to the right. Land and balance on your right foot, keeping your left foot elevated. Repeat the same on the left side. If you find it too difficult to balance with your opposite leg raised, you can lightly touch the toe of your foot to the floor after each jump. Jumping from side to side in this way for 30 seconds, try to jump as high as possible.
Jumping on a box (bench)
You've probably heard of variations of this exercise, including jumping over a bench while standing either facing or sideways to it. However, the suggested option is to simply jump onto a park bench or any other elevated surface. Find a stable, level bench that can support your body weight. Bend your body at the hip joint, moving your pelvis back. Assist the jerking motion with your arms and jump onto the bench, landing softly to protect your knees and ankles. Carefully lower yourself to the ground, rest, and repeat the exercise.
Triceps push-ups
Place your hands on the bench behind your back, palms facing towards you. Bend your knees or, to increase the load, keep your legs straight. Push your torso up, leaning on your hands, and keep your elbows strictly above your palms behind your body - they should not diverge to the sides. By keeping your pelvis as close to the bench as possible, you can transfer all the load to your triceps.
Triceps push-ups
Side lunges
From a standing position, lunge to the right with your right leg, pushing your pelvis back and keeping your knee above your toes. Squat down as deeply as possible on your right leg, then push off with your bent leg and return to the starting position. Repeat the exercise on the other leg.
Explosive cardio - burpees
Your final 30-second super-burning cardio exercise will be – are you ready? – burpees! There's no need to count reps; just do as many burpees as you can to make this exercise a true finisher. Don't worry, you won't have to do all the pushups. The goal of the exercise is to lie on the ground and get up as quickly as possible. Start in a standing position, then place your hands on the ground, lower your chest to the floor, rise up as quickly as possible, and jump.
If you liked this circular training program for girls, but you still have questions or suggestions, feel free to write about it in the comments. Perhaps you want a complex that includes exercises with dumbbells or rubber bands, write to us about it.
