Excess deposits on the body are a problem for many people. However, to achieve a toned figure, you must properly plan a workout designed for maximum weight loss. You need to choose an effective set of exercises that includes the best exercises to lose weight and burn fat at home. By combining increased daily loads with proper nutrition, you can achieve amazing results.
Workouts to burn fat
The best method to fight body fat is a combination of weight training and cardio training. This set of exercises for weight loss will help build muscle mass, increase body endurance and increase tone. The main thing is to evenly distribute the load on all muscle groups in order to achieve a beautiful figure in a relatively short time. Which workouts burn fat the fastest?
- aerobic;
- Powerful;
- interval;
- gymnastic.
Power
Strength training 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 their physical form. If the training takes place at home and the athlete does not have suitable accessories, then you can use improvised means (water containers, long sticks, etc. ). The most energy-intensive exercises to burn fat:
- Hurry. Lie on your back (on a mat or bench), grab a barbell. Raise it above the level of the solar plexus and lower it. Perform 4 sets of 8 reps (60 second break).
- Squats. 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 75 second break.
- Lunges with dumbbells. Duration: 4 sets of 6 repetitions 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 losing weight and burning fat, the girl gets a slim figure in a short time. What aerobic exercises are considered the most effective:
- Course;
- Bicycle;
- fast walk;
- jumping rope;
- skip;
- indoor fitness classes;
- Dance.
fat burning exercises
Obtaining a slim figure will help in a strengthened workout aimed at the breakdown of fatty tissue. The main thing is to choose the most energy-intensive exercises in order to achieve the desired effect after a month of training at home. What loads should be carried out:
- Raising the legs. Exercise helps tighten hips, buttocks, abs. You need to lie on your back and raise your legs perpendicular to the floor, keeping them together. Make a circular motion, then lower. Perform each action gently to feel muscle tension, 10 times.
- Bending. Lie on your stomach, stretch your arms forward. At the same time, lift your legs and arms off the floor, balancing yourself on the abdominal muscles. The lower back is bent at this time. Hold the position for a few seconds, then relax. Do 12 times.
- Plank. This is the best exercise for burning fat, strengthening the muscles of the arms, shoulder girdle, abdomen, hips. You need to stand on your elbows and rely only on the toes of your toes. Hold the position for 10 to 12 seconds. To relax. Repeat 8 times.
Swimming
The pool is a great place to lose weight. Swimming strengthens health, burns calories, promotes the normalization of metabolism, tightens all muscles (without stressing the joints). Why can this process replace training? Water is several 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 an energy charge, loses calories and builds muscle. 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 lift. Lean against 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 to 12 times.
skip
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 exercise of movements that stretch the leg muscle before contracting it. Thanks to intense aerobic exercise, excess weight disappears very quickly. Best Fat Burning Exercises:
- 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 the chest forward. Land gently on bent knees. Do 10 reps.
- Jump down the stairs. You can use a staircase in the entrance, a step or any durable box. You must put your right foot on the step. Then, in the jump, constantly change legs without losing rhythm. Duration: 2 minutes.
- String. Jump for 6-8 minutes. Take a 3 minute break and repeat.
Squats
These exercises help to pump up the ass, make the hips and buttocks elastic. To lose weight and get attractive forms, you need to load the body at least 3-4 times a week. Here are the best fat burning workouts with squats:
- Exercises with dumbbells. You need to spread your legs wider than the shoulder girdle and squat, stretching your buttocks as far as possible. Repeat 12 to 16 times.
- Cross slots. Stand up straight, supporting yourself on your left leg. Hips and knees slightly bent. Bring the right leg far to the left so that you form a cross with the left leg, sit down. Alternate legs. Run 1 minute.
Burpees
This exercise combines squats, push-ups and high jumps performed at a fast pace. Burpees work all muscle groups, which makes the weight loss process very effective. How to do? There are several burpee options of varying complexity:
- The classic exercise goes 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, perform at least 6 times.