Excess 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 should choose an effective set of exercises that includes the best exercises for losing weight and burning fat at home. By combining increased daily loads with proper nutrition, you can achieve amazing results.
Fat Burning Workouts
The best method of fighting body fat is a combination of strength and cardio training. This set of weight loss exercises will help build muscle mass, increase body stamina and increase tone. The main thing is to evenly distribute the load on all muscle groups in order to acquire a beautiful figure in a relatively short time. Which workouts burn fat fastest?
- aerobic;
- power;
- interval;
- gym.
Power
Bodybuilding is often associated with training in the gym, but you can also do it at home. Strength exercises for quick 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 takes place at home and the athlete does not have suitable accessories, you can use improvised means (water containers, long sticks, etc. ). The most energy-consuming exercises for burning fat:
- To press. Lie on your back (on a mat or bench), take a barbell. Raise it above the level of the solar plexus and lower it. Do 4 sets of 8 reps (60 second rest).
- Squat. Take the dumbbells in your hands and squat with them. Spread your legs slightly wider than your shoulders. Perform 3 sets of 9 times, with a 75 second pause.
- Lunges with dumbbells. Duration: 4 sets of 6 repetitions per leg.
Aerobic
Cardiovascular loads will help you quickly get rid of excess weight and strengthen the heart muscle. By choosing the most effective exercises for losing weight and burning fat, the girl gets a slim figure in a short time. What aerobic exercises are considered the most effective:
- run;
- bike;
- fast walk;
- jump the rope;
- jump;
- fitness classes in the hall;
- dance.
Exercises for burning fat
Getting a slim figure will help a strengthened workout aimed at breaking down fatty tissue. 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 need to be carried out:
- Raise your legs. Exercise helps tighten the hips, glutes, abs. You should lie on your back and raise your legs perpendicular to the floor, keeping them together. Make a circular motion, 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 the abdominal muscles. The lower back is bent at this time. Hold for a couple of seconds, then relax. Do 12 times.
- Dashboard. This is the best exercise for burning fat, strengthening the muscles of the arms, shoulder girdle, abdomen, hips. You have to stand on your elbows and rely only on your toes. Hold the position for 10-12 seconds. To chill out. Repeat 8 times.
I swim
The pool is a great place to lose weight. Swimming strengthens health, burns calories, promotes normalization of metabolism, firms all muscles (without stress on the joints). Why can this process replace training? Water is many times denser than air, so it creates additional resistance for the muscles of the thighs, arms, buttocks and abdomen. Thanks to this, a person receives a charge of energy, loses calories and builds muscles. The most fat burning exercises in the pool:
- Interval training. You should swim at full speed for at least 5 minutes, then rest for two to three minutes. Repeat several times. You can alternate swimming styles.
- Leg Raise. Lean on the edge of the pool (close) and grab it with your hands. Raise your legs 90 degrees, holding them for a few seconds. Do 8-12 times.
jump
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 the 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 fat burning:
- Feet slightly wider than shoulders, knees slightly bent, arms pulled back (ready to jump). You need to jump sharply as high as possible, raising your arms vertically. Push your chest forward. Land softly on bent knees. Do 10 repetitions.
- Jump up the stairs. You can use a ladder at the entrance, a step or any sturdy box. You have to put your right foot on the step. Then, in the jump, constantly change the legs without losing the rhythm. Duration: 2 minutes.
- Rope. Skip for 6-8 minutes. Take a 3 minute break and repeat.
Squat
These exercises help pump up the butt, make the hips and buttocks supple. To lose weight and get attractive shapes, you should load the body at least 3-4 times a week. Below are the best fat burning workouts with squats:
- Exercises with dumbbells. You need to spread your legs apart from the shoulder girdle and squat down, stretching your buttocks as far back as possible. Repeat 12-16 times.
- Cross lunges. Stand straight, leaning on your left leg. Slightly bent hips and knees. Bring the right leg far to the left so that it forms a cross with the left leg, sit down. Alternate legs. Run 1 minute.
Burpee
This exercise combines squats, pushups and high jumps performed at a fast pace. Burpees work 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 does push-ups, then brings his feet closer to his hands, pushes himself off the ground and jumps up.
- Beginners skip push-ups or jumps.
- Advanced athletes can add obstacles (jump forward or sideways), lift dumbbells.
- To achieve the desired effect, perform at least 6 times.