Excess deposits on the body are a problem for many people. However, in order to get a toned figure, you need to properly plan a workout designed for maximum weight loss. You should choose an effective exercise pack that includes the best exercises for losing weight and burning fat at home. By combining daily increased loads with proper nutrition, you can achieve amazing results.
Fat Burning Workouts
The best way to reduce body fat is to combine strength training and cardio. These weight loss exercises help build muscle mass, increase physical endurance and tone. The main thing is to evenly distribute the load on all muscle groups in order to get a beautiful figure in a relatively short time. Which Workouts Burn Fat Fastest?
- aerobic;
- Energy;
- Interval;
- Gymnastics.
perfomance
Bodybuilding is often associated with working out in the gym, 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 physical fitness. If 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-intensive exercises for burning fat:
- Press. Lie on your back (on a rug or bench) and grab a barbell. Raise it above the level of the solar plexus and lower it. Perform 4 sets of 8 reps (60 second rest).
- squats. Grab dumbbells and squat with them. Spread your legs slightly wider than your shoulders. Do 3 sets of 9 with a 75 second rest.
- Dumbbell lunges. Duration: 4 sets of 6 reps per leg.
Aerobic
Cardio loads will help you quickly get rid of excess weight and strengthen the heart muscle. Choosing the most effective exercises for weight loss and fat burning, the girl will get a slim figure in a short time. What aerobic exercises are considered the most effective:
- run;
- Bicycle;
- brisk walk;
- Skipping rope;
- Jump;
- fitness courses in the hall;
- dance.
Fat burning exercises
Getting a slim figure will support increased training aimed at breaking down adipose tissue. The main thing is to choose the most energy-intensive exercises in order to get the desired effect after a month of training at home. Which loads should be carried out:
- raising the legs. Exercise helps tone the hips, buttocks, and abs. You should lie on your back and lift your legs perpendicular to the floor and keep them together. Make a circular motion and then lower it down. Perform each movement smoothly 10 times to feel the muscle tension.
- Diffraction. Lie on your stomach, stretch your arms forward. Simultaneously lift your legs and arms off the floor, balancing on your abs. The lower back is bent at this point. Hold for a few seconds, then relax. do 12 times.
- Plank. This is the best exercise to burn fat and strengthen the muscles of the arms, shoulder girdle, abdomen and hips. You have to stand on your elbows and only rely on the toes of your toes. Hold the position for 10-12 seconds. Relax. Repeat 8 times.
To swim
The pool is a great place to lose weight. Swimming strengthens health, burns calories, promotes the normalization of metabolism, tones every muscle (without stress on the joints). Why can this process replace training? Water is many times denser than air and therefore creates extra resistance for the muscles in your thighs, arms, buttocks and abdomen. As a result, a person gets an energy charge, loses calories and builds muscle. Most fat burning exercises in the pool:
- Interval Training. You should swim at full speed for at least 5 minutes and then rest for 2-3 minutes. Repeat several times. You can switch swimming styles.
- Lift a leg. Lean back against the side of the pelvis (near) and grasp it with your hands. Raise your legs 90 degrees and hold 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 (jump training) is the practice of movements that stretch the leg muscle before it contracts. Thanks to intense aerobic exercise, excess weight disappears very quickly. The best exercises for burning fat:
- Feet slightly wider than shoulders, knees slightly bent, arms pulled back (ready to jump). You need to jump up sharply as high as possible, raising your arms vertically. Push your chest forward. Land softly on bent knees. Do 10 repetitions.
- Jump on stairs. You can use a staircase in the entrance, a step, or a durable box. You must put your right foot on the step. Then switch legs constantly in the jump without losing speed. Duration: 2 minutes.
- Rope. Jump for 6-8 minutes. Take a 3 minute break and repeat the process.
squats
These exercises will help pump up the ass, make the hips and buttocks elastic. To lose weight and maintain attractive forms, you should strain the body at least 3-4 times a week. Below are the best workouts for burning fat with squats:
- Exercises with dumbbells. You need to spread your legs wider than the shoulder girdle and squat, stretching your buttocks back as far as possible. Repeat 12-16 times.
- Cross lunges. Stand tall and lean on your left leg. Hips and knees slightly bent. Bring the right leg far to the left so that it forms a cross with the left leg, sit down. change legs. walk 1 minute.
burpee
This exercise combines squats, push-ups, and high jumps performed at a fast pace. Burpees train all muscle groups, which makes the weight loss process very effective. How it goes? There are several options for burpees of different complexity:
- The classic exercise is performed as follows: a person does push-ups, then puts his feet close to his hands, pushes off the floor and jumps up.
- Beginners skip push-ups or jumps.
- Advanced athletes can add obstacles (jump forward or sideways), pick up dumbbells.
- To achieve the desired effect, do at least 6 times.