Excessive sediment in the body is a problem for many people. However, to get a toned figure, you need to properly plan an exercise designed to lose maximum weight. You need to choose an effective training set that includes the best exercises to lose weight and burn fat at home. By combining increasing daily loads with proper nutrition, you can achieve amazing results.
Fat burning exercises
The best way to deal with body fat is to combine strength and cardio. To lose weight, this set of exercises will help build muscle mass, increase the body's endurance and increase tone. The main thing is to distribute the load evenly to all muscle groups to get a beautiful figure in a relatively short time. Which exercises burn fat faster?
- aerobic;
- power;
- interval;
- gymnastics.
Power
Bodybuilding is often associated with training in the gym, but you can also do it at home. Strength training for fast fat burning is suitable for both women and men, but the loads should be different. Girls should take 1-1, 5 kg, and men should take a dumbbell, depending on their physical condition. If the training is held at home and the athlete does not have the appropriate accessories, you can use improvised means (water bowls, long sticks, etc. ) to burn fat the most energy-intensive exercises:
- click. Lie on your back (on a carpet or bench), take a barbell. Raise and lower above the level of the solar plexus. Perform 4 sets of 8 repetitions (60 seconds break).
- Squat. Take dumbbells in your hands and squat with them. Spread your legs slightly wider than your shoulders. Do 3 sets of 9 times with an interval of 75 seconds.
- Lunges with dumbbells. Duration: 4 sets of 6 repetitions for each leg.
Aerobics
Cardio loads will help you get rid of excess weight quickly and strengthen your heart muscle. By choosing the most effective exercises to lose weight and burn fat, the girl gets a slim figure in a short time. Which aerobic exercises are considered the most effective:
- to run away;
- bicycle;
- fast walking;
- rope jumping;
- jump;
- fitness classes in the gym;
- dance.
Fat burning exercises
Getting a slim figure will help with intensified training aimed at breaking down adipose tissue. The main thing is to choose the exercises that require the most energy to achieve the desired effect after a month of training at home. What loads should be performed:
- Raise your legs. Exercise helps to tighten the hips, thighs, abdominal muscles. You should lie on your back and lift your legs perpendicular to the ground, keeping them together. Make a circular motion, then lower. Perform each movement 10 times smoothly to feel the muscle tension.
- Flexion. Lie on your stomach, stretch your arms forward. At the same time, lift your legs and arms off the ground, balancing your abdominal muscles. At this time the lower back is bent. Hold for a few seconds, then relax. Do it 12 times.
- Board. This is the best exercise to burn fat, strengthen the muscles of the arms, shoulder girdle, abdomen, hips. You need to stand on your elbows and rely only on your toes. Hold the position for 10-12 seconds. Rest. Repeat 8 times.
Swimming
The pool is a great place to lose weight. Swimming promotes good health, burns calories, helps to normalize metabolism, tightens every muscle (without stress on the joints). Why can this process replace training? Water is much denser than air, so it creates extra resistance for the thigh, arm, hip and abdominal muscles. As a result, a person gains energy, loses calories and builds muscle. The most fat burning exercises in the pool:
- Interval training. You should swim at high speed for at least 5 minutes, then rest for two to three minutes. Repeat several times. You can choose alternative swimming styles.
- Leg lift. Lean back (close) to the edge of the pool and hold with your hands. Raise your legs 90 degrees and hold them for a few seconds. Do it 8-12 times.
jump
Studies show that these weight loss exercises increase bone density, prevent the risk of injury, and increase joint strength and flexibility. Plyometrics are exercises that stretch the leg muscles before they contract. Thanks to intense aerobic exercise, excess weight disappears very quickly. The best fat burning exercises:
- The legs are slightly wider than the shoulders, the knees are slightly bent, the arms are pulled back (ready to jump). You should jump as high as possible, raising your arms vertically. Push your chest forward. Gently land on the bent knees. Repeat 10 times.
- Jump up the stairs. You can use a ladder, a step, or any continuous box at the entrance. You need to put your right foot on the stairs. Then, in jumping, constantly change legs without losing pace. Duration: 2 minutes.
- Rope. Jump for 6-8 minutes. Take a break for 3 minutes and repeat.
Squat
These exercises help to pump the ass, make the hips and hips elastic. To lose weight and get in shape, you need to load your body at least 3-4 times a week. Below are the best exercises to burn fat with squats:
- Exercises with dumbbells. You need to spread your legs wider than your shoulder girdle and squat, stretching your hips back as far as possible. Repeat 12-16 times.
- Cross lungs. Stand up straight and lean on your left foot. Hips and knees slightly bent. Move the right foot to the left so that the cross is formed with the left foot, sit down. Alternate legs. Avoid for 1 minute.
Burpee
This exercise combines squats, push-ups and high jump performed at high speeds. Burpees work all muscle groups, which makes the weight loss process very effective. How can this be done? There are several options for burpee of varying complexity:
- The classic exercise is as follows: a person pushes, then brings his legs close to his hands, pushes off the ground and jumps.
- Beginners skip pushes or jumps.
- Advanced athletes can add obstacles (jump forward or sideways), take dumbbells.
- Repeat at least 6 times to achieve the desired effect.