Excessive savings physically is a problem for many people. However, to get a toned physique, you need to properly plan your workouts aimed at maximizing weight loss. You should choose an effective set of exercises that includes the best exercises for weight loss and fat burning at home. Combine a daily increased load with proper nutrition and you can get amazing results.
fat burning workout
The best way to combat lipids is a combination of strength training and aerobic training. This set of weight loss exercises will help build muscle mass, increase physical endurance and increase tone. The main thing is to distribute the load evenly across all muscle groups in order to get a nice figure in a relatively short period of time. Which Exercises Burn Fat Fastest?
- aerobic;
- strength;
- interval;
- gymnastics.
strength
Bodybuilding is often associated with training in the gym, but you can also do it at home. Fat-burning strength exercises are suitable for women and men, but the load should be different. Girls should use dumbbells weighing 1-1. 5 kg, while men should use it according to their physical condition. If the training is done at home and the athlete does not have the right accessories, you can use improvisation (water container, long stick, etc. ) for the most energy-intensive fat-burning exercises:
- according to. Lie on your back (on a rug or bench) and pick up the barbell. Raise it above the level of the solar plexus and lower it. Perform 4 sets of 8 repetitions (60 seconds rest).
- Squat. Hold the dumbbells in your hands and squat with them. Spread your legs slightly wider than your shoulders. Do 3 sets of 9 reps, rest 75 seconds.
- Lunge with dumbbells. Duration: 4 sets of 6 reps per leg.
Aerobic exercise
Aerobic load will help you shed excess pounds quickly and strengthen your heart muscle. Choose the most effective weight loss and fat burning exercises for girls to get a slim figure in a short time. Which cardio exercises are considered the most effective:
- run;
- bike;
- go quickly;
- jump rope;
- jump;
- fitness classes in the lobby;
- dance.
fat burning exercise
Gaining a lean body will help strengthen your training for adipose tissue breakdown. The main thing is to choose the most energy-intensive exercise in order to achieve the desired results after a month of training at home. Which loads should be executed:
- Raise your legs. Exercise helps tighten the glutes, glutes, and abs. You should lie on your back with your legs raised perpendicular to the floor, keeping them together. Do a circular motion, then lower. Perform each movement fluidly to feel muscle tension, 10 reps.
- buckling. Lie on your stomach with your arms stretched forward. At the same time, lift your legs and arms off the floor, balancing on your abdominal muscles. The lower back is now bent. Hold for a few seconds, then relax. Do it 12 times.
- plate. This is the best exercise to burn fat and strengthen the muscles of the arms, shoulder girdle, abdomen, buttocks. You need to stand on your elbows and only rest on the toes of your toes. Hold this pose for 10-12 seconds. Relax. Repeat 8 times.
swim
Swimming pools are a great place to lose weight. Swimming enhances health, burns calories, normalizes metabolism, and tightens every muscle (no stress on joints). Why can this process replace training? Water is many times denser than air, so it creates extra resistance for the muscles in the thighs, arms, hips, and abdomen. Thanks to this, a person gains energy, loses calories, and builds muscle. Best fat-burning exercises in the pool:
- interval training. You should swim at your fastest pace for at least 5 minutes, then rest for two to three minutes. Repeat several times. You can alternate swimming styles.
- Raise your legs. Lean on the edge of the pool (closed) and grab it with your hands. Lift your legs to 90 degrees and hold for a few seconds. Do it 8-12 times.
jump
Research shows that these weight loss exercises can increase bone density, prevent injury risk, and improve joint strength and flexibility. Plyometrics (jump training) is an exercise that stretches the leg muscles before contracting them. The excess weight can go away quickly due to intense cardio. Best Fat Burning Exercises:
- Feet slightly wider than shoulders, knees slightly bent, arms pulled back (ready to jump). You need to jump up as high as you can, raising your arms vertically. Push your chest forward. Bend your knees and land gently. Do 10 repetitions.
- Jump up the stairs. You can use stairs, steps or any durable box at the entrance. You need to put your right foot on the step. Then, during the jump, keep switching legs without losing speed. Duration: 2 minutes.
- rope. Jump for 6-8 minutes. Rest for 3 minutes, then repeat.
squat
These exercises help to lift the buttocks and make the hips and buttocks elastic. To lose weight and get in attractive form, you should put a load on your body at least 3-4 times a week. Here are the best exercises for squats to burn fat:
- Work out with dumbbells. You need to spread your legs shoulder-width apart and squat down, extending your hips as far back as you can. Repeat 12-16 times.
- Cross lunges. Stand up straight and lean on your left leg. The hips and knees are slightly bent. Move the right leg to the left so that the left leg forms a cross and sit down. Switch legs. Run for 1 minute.
Burpee
This exercise combines squats, push-ups, and quick jumps. Burpees work all muscle groups, which makes the weight loss process very effective. How to do it? There are several options for burpees of different complexity:
- The classic exercise goes like this: One does a push-up, then brings the feet close to the hands, pushes off the floor, and jumps up.
- Beginners skip push-ups or jumps.
- Advanced athletes can add obstacles (forward or sideways jumps), pick up dumbbells.
- To achieve the desired effect, perform at least 6 times.