Excessive deposits on the body are a problem for many people. However, to get a toned figure, you need to properly plan a workout designed for maximum weight loss. You need to choose an effective set of exercises that includes the best exercises for losing weight and burning fat at home. By combining daily increased workloads with proper nutrition, you can achieve stunning results.
Fat burning workouts
The best method to fight body fat is a combination of strength and cardio training. This set of weight loss exercises will help build muscle mass, increase body endurance and increase tone. The main thing is to evenly distribute the load on all muscle groups to gain a beautiful figure in a relatively short time. Which workouts burn fat the fastest?
- aerobic;
- power;
- interval;
- Gymnastics.
Power
Bodybuilding is often associated with fitness training, but you can also do it at home. Strength exercises for fast fat burning are suitable for both women and men, but the loads should be different. Girls should take dumbbells weighing 1-1, 5 kg, and men - depending on their physical fitness. If the training is held at home and the athlete does not have the appropriate accessories, you can use improvised means (water containers, long sticks, etc. ). The most energy-intensive exercises for burning fat:
- Press. Lie on your back (on a carpet or bench), take a barbell. Raise it above the level of the solar plexus and lower it. Perform 4 sets of 8 repetitions (60 seconds rest).
- 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 a break of 75 seconds.
- Dumbbell attacks. Duration: 4 sets of 6 repetitions per leg.
Aerobics
Cardio exercise will help you quickly get rid of excess weight and strengthen the heart muscle. By choosing the most effective exercises for weight loss and fat burning, the girl gets a slim figure in a short time. Which aerobic exercises are considered the most effective:
- run;
- bicycle;
- quick walk;
- skipping rope;
- jumping;
- gym classes in the gym;
- dance.
Exercises to burn fat
Pick up a slim figure will help for enhanced training aimed at breaking down fat. The main thing is to choose the most energy-intensive exercises to achieve the desired effect after a month of training at home. What loads should be performed:
- Lifting the legs. Exercise helps to tighten the thighs, buttocks, abdomen. You should lie on your back and raise your legs perpendicular to the floor, holding them together. Make circular motions, then lower. Perform each action smoothly to feel muscle tension, 10 times.
- Flexion. Lie on your stomach, stretch your arms forward. At the same time, lift your legs and arms off the floor, balancing on your abdominal muscles. At this time, the lower back is bent. Hold for a few seconds, then relax. Do 12 times.
- Board. This is the best exercise for burning fat, strengthening the muscles of the arms, shoulder girdle, abdomen, hips. You should stand on your elbows and rely only on your toes. Hold the position for 10-12 seconds. To relax. Repeat 8 times.
swimming
The pool is a great place to lose weight. Swimming strengthens health, burns calories, promotes normalization of metabolism, tightens every muscle (without stress on the joints). Why can this process replace training? Water is many times denser than air, so it creates additional resistance to the muscles of the thighs, arms, buttocks and abdomen. Thanks to this, a person receives energy, loses calories and builds muscles. Most exercises for burning fat in the pool:
- Interval training. You should swim at a maximum speed of at least 5 minutes, then rest for two to three minutes. Repeat several times. You can alternate swimming styles.
- Lifting the legs. Lean against the pool wall (close) and hold it with your hands. Raise your legs to 90 degrees by holding them for a few seconds. Do 8-12 times.
jumping
Studies show that these weight loss exercises increase bone density, prevent the risk of injury and improve joint strength and flexibility. Plyometrics (jumping training) is an exercise of movements that stretch the leg muscle before contracting it. Thanks to intense aerobic exercise, excess weight disappears very quickly. The best exercises for burning fat:
- The legs are slightly wider than the shoulders, the knees are slightly bent, the arms are pulled back (ready to jump). You should jump sharply up as high as possible, raising your arms vertically. Push your chest forward. Land softly on bent knees. Do 10 reps.
- Jump up the stairs. You can use a staircase at the entrance, a step or any durable box. You need to put your right foot on the foot. Then, in the jump, 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 buttocks, make the thighs and buttocks elastic. To lose weight and get attractive shapes, you need to load the body at least 3-4 times a week. Below are the best fat burning workouts with squats:
- Exercises with dumbbells. You should spread your legs wider than your shoulder girdle and squat, stretching your buttocks back as far as possible. Repeat 12-16 times.
- Cross strikes. Stand up straight, leaning on your left leg. Thighs and knees slightly bent. Bring the right leg far to the left so that a cross forms with the left leg, sit down. Alternate legs. Run for 1 minute.
Burpy
This exercise combines squats, push-ups and high jumps performed at a fast pace. Burpee works all muscle groups, which makes the weight loss process very effective. How to do it? There are several options for burpees of varying complexity:
- The classic exercise is performed as follows: a person makes push-ups, then puts his feet close to his hands, pushes off the floor and jumps up.
- Beginners miss push-ups or jumps.
- Advanced athletes can add obstacles (jump forward or sideways), take dumbbells.
- To achieve the desired effect, perform at least 6 times.