Fat Burning Workouts: 15 Best Exercises for Weight Loss at Home

Physical activity allows you to get rid of excess weight.In order to start exercising, you just need to choose a training program, buy comfortable clothes and just start.

How to do exercises without equipment

Home workouts allow you to bring your weight back to normal, but at the same time save time and money on visiting gyms.To burn fat, you need to exercise for at least half an hour.Exercises, both at home and in the gym, should be performed in several approaches.

The amount of fat burned will be proportional to:

• involving the maximum number of muscles in work;
• exercise intensity;
• alternation of different types of work (cyclic, multi-repetitive);
• duration of the workout.

Following several rules will help you get rid of fat deposits:

1. Reducing the number of calories consumed.
2. Monitoring insulin levels.
3. Maintain regular training.

How to plan your workout correctly

To create an intense workout, you need to follow several rules:

1. it is necessary to select exercises for different muscle groups;
2. Be sure to include cardio in your training complex;
3. Every workout should begin with a warm-up and end with stretching.

A trainer can select the most effective exercises for losing weight depending on your body characteristics, health status and desired results.He will show you how to do the exercises correctly and tell you how to create a diet.

If an exercise causes discomfort in the body, it is better to exclude it from the workout.It is important that the activities are enjoyable, otherwise motivation may disappear.

How often should you exercise

You shouldn't exhaust yourself with training, because your muscles need to rest.It is optimal to engage in physical activity every other day so that the muscle tissue has time to recover.The best option is to periodically change the type of exercise, because the body gets used to it and the workout becomes less effective.

The duration of workouts aimed at burning fat deposits should be 30–40 minutes a day.The best time for exercise is from 16.00 to 20.00.

You need to visit the gym regularly - 3-4 times a week.It is not recommended to make large absences from classes; the frequency of visits depends on:

• on the level of physical fitness;
• on the size of the load during classes;
• on the amount of free time and desire to study;
• from the set goals.

Beginners are advised to gradually accustom their body to training.It is enough to exercise 2-3 times a week.After a long break, you should not start intense training.You can exercise in different modes:

• 3 times a week in intensive mode;
• 5–6 times, reducing the load to 20–30%.

The simplest and most effective exercises at home

Intense training is necessary for rapid weight loss.The following exercises are suitable for such activities:

"Burpee"

The exercise combines a jump, plank and push-up.During its execution, all the muscles of the body are involved, the heart rate increases and increased calorie burning starts.

Sequence of execution: deep squat, plank, push-up, squat, jump up.The exercise is performed several times at a fast pace, without stopping.It requires a lot of endurance.

Push-ups

Almost any set of exercises for the arms includes push-ups.The exercise is performed slowly: it is not the number of push-ups that is important, but the correct technique.The torso lowers as you inhale, the chest should touch the floor.As you exhale, the body rises to its original position.

The body should be straight, only the arm muscles work.You need to start with 10 repetitions.After doing push-ups, it is normal to feel slightly tired, but not exhausted.

"Jumping Jack"

This cardio exercise consists of jumping while simultaneously raising your arms and legs.Technique:

1. Stand straight, legs together, arms at your sides, knees slightly bent.Tighten your stomach, straighten your back, look forward.
2. As you inhale, jump up, spread your legs to the sides, raise your arms above your head (you can clap), slightly bending them at the elbows.
3. As you exhale, return to the starting position.

Do 2 sets of 12 repetitions.During execution, the arms and legs should move synchronously.It is best to jump on your toes to reduce the impact.It is advisable to exercise in sneakers.

Leg rotation

Rotating your legs in a circle is aimed at strengthening your lower abs.Technique:

1. Lie on the floor, extend your arms along your body, place your palms under your buttocks.
2. Straighten your legs, raise them parallel to the floor, point your toes towards you.
3. Raise your shoulders and head off the floor and look forward.
4. As you exhale, begin rotating your legs, describing them in a circle.

The greater the range of motion and the shorter the distance from the feet to the floor, the more difficult it is to perform the exercise.The lower back should not arch upward.Do 10 repetitions and change the direction of rotation.

Jumping rope

Jumping rope is one of the most energy-intensive exercises.In 1 hour of exercise you can get rid of 1000–1200 kcal.Jumping is a good option for cardio exercise: it improves the functioning of the heart and respiratory system, and allows you to work out the lower part of the body.

Exercise program during training with a skipping rope:

• jumping;
• running with a jump rope in place;
• walking without a jump rope in place.

Every 5 minutes you need to take a break for 1-2 minutes.

Pull-ups

People who are overweight and have a body fat percentage of more than 20% should not do pull-ups on the horizontal bar, as there is a risk of damaging the shoulder joints.

Execution rules:

1. Grasp the bar with your hands shoulder-width apart.
2. If the horizontal bar is low, you need to bend your knees so that your body hangs in the air.It is best to practice on a high horizontal bar so as not to be distracted by the position of your legs.
3. You need to feel the weight of your body and pull yourself up, while your chin should be above the bar.When performing, do not make sudden jerks.
4. There is no need to linger in this position - you can immediately lower yourself.

Standing Knee Raise

Stand up straight, lean one hand on the back of a chair for balance.Alternately raise your knees so that they are as close to the body as possible.Hold for 2 seconds and repeat on the other leg.

Crunches

Crunches are effective abdominal exercises.To get the result, you need to perform the movement, adhering to the correct technique:

1. Lie on the floor, bend your legs at a right angle, place your feet on the floor, place your hands behind your head.
2. Exhale and stretch your shoulders towards your pelvis.
3. While inhaling, return to the starting position.

Perform 10 repetitions, give the body a rest for 2 minutes and proceed to the next approach.It is important to twist your body as you perform it, rather than just lift it.The mistake is to tense the neck and tuck the chin toward the chest.

Crunches with turns

This exercise is aimed at working the rectus and oblique abdominal muscles.Execution technology:

1. Lie on the floor, bend your knees and place them on your feet.Place your hands on the back of your head and lower your head.
2. Start curling.Using the force of the abdominal muscles, lift the body, while turning it first to the left, then to the right.In this case, you need to place your left hand behind your right leg, and your right hand behind your left.
3. Perform the exercise at a slow pace, holding for 2 seconds at the top point.

Do 3 sets of 15 reps.

Side crunches

Execution steps:

1. The starting position is to lie on the floor, bend your knees, place your feet next to your pelvis.Bend your knees to the right side, place your left hand behind your head.Raise the body slightly from the surface.
2. Inhale, and as you exhale, begin to twist the right side of your body to the left, while lifting only your head and shoulder blades from the floor.At the end point, hold for 2 seconds and squeeze the press.
3. Return to starting position.Repeat 20 times for one side, then the same for the other.

Exercise helps make your waist thin and your stomach flat.

Reverse crunches

Used to work out the lower part of the abs.Execution rules:

1. Lie down on a bench and grasp its edges with your hands.Bend your knees, hips are at right angles to the bench.
2. Inhale, and as you exhale, tensing your abdominal muscles, pull your knees as close to your chest as possible.
3. Hold at the top point for 2 seconds and return to the starting position.

Do 3 sets of 15 repetitions.

Vertical crunches

Technique:

1. Lie on the floor with your legs raised.Bend your knees and cross your ankles.
2. Cross your arms and place them on your chest.
3. As you exhale, you need to slowly reach towards your knees, without lifting your lower back from the floor.

This exercise strengthens your midsection.

"Bike"

Not only the abs are worked, but also the back muscles.Execution steps:

1. Lie on the floor, arms extended along the body, legs extended freely.
2. Place your hands behind your head, raise your shoulders.The lower back is pressed tightly to the floor.
3. Raise your legs and bend them at the knees.
4. Make movements with your legs that imitate riding a bicycle.Alternately touch your right elbow to your left knee and vice versa.Elbows and knees should touch.

You need to move measuredly and breathe evenly.

Lunges

The movement is aimed at strengthening the legs and buttocks.Lunges can be long or short.At the same time, different muscle groups are worked out.In terms of effectiveness, this exercise is second only to squats with dumbbells.

Rules for performing the exercise at home:

1. Breathing control: on inhalation - tension, on exhalation - relaxation.
2. Stand up straight, back straight.Pull your stomach in, lower your shoulders.Place your leg forward, thigh and shin should form a right angle.
3. The thigh of the front leg should be parallel to the floor, the knee should not extend beyond the toe.
4. The knee of the hind leg is a few centimeters above the floor.
5. The step should be wide so that the load is placed on the gluteal muscles.
6. Distribute your weight evenly between your feet, leaning a little more on your front leg.
7. During the exercise, the muscles of the buttocks and back of the thighs should be tense.To do this, you can bend your lower back a little.

Do 20 lunges, changing legs each time.

Lateral bending

To perform the exercise, you need to take a sitting position on the edge of a chair, with your knees shoulder-width apart.Place your hands behind your head.Alternately bend your body in different directions.The back remains straight.Repeat the task 10 times.