Excess deposits on the body is 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 a proper diet, you can achieve amazing results.
Exercises for burning fat
The best method in the fight against body fat is a combination of strength training 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;
- strength;
- interval;
- gymnastics.
Power
Bodybuilding is often associated with gym training, but you can also do it at home. Strength training 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 takes place at home, and the athlete does not have the appropriate equipment, you can use improvised means (water bowls, long sticks, etc. ) The most energy-intensive exercises for burning fat:
- Press. Lie on your back (on a mat or bench), take a weight. Raise it above the level of the solar plexus and lower it. Perform 4 sets of 8 reps (60 second pause).
- 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 break of 75 seconds.
- Sprinkle with dumbbells. Duration: 4 sets of 6 reps per leg.
Aerobics
Cardio loads will help you get rid of excess weight quickly and strengthen your heart muscle. By choosing the most effective exercises for losing weight and burning fat, the girl gets a slim figure in a short time. Which aerobic exercises are considered the most effective:
- running;
- bicycle;
- brisk walk;
- jump rope;
- jumping;
- gym fitness classes;
- to dance.
Exercises for burning fat
Get a slim figure will help reinforced 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 hips, buttocks, abs. You should lie on your back and raise your legs perpendicular to the floor, holding them together. Make a circular motion, then lower. Perform each action smoothly to feel the 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. The lower back is bent at this point. Hold for a few seconds, then relax. Do it 12 times.
- Plank. This is the best exercise for burning fat, strengthening arm muscles, shoulder girdle, abdomen, hips. You have to stand on your elbows and rely only on your toes. Hold the position for 10-12 seconds. 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 for the muscles of the thighs, arms, buttocks and abdomen. Thanks to that, a person gains energy, loses calories and builds muscles. The biggest fat burning exercises in the pool:
- Interval training. You should swim at maximum speed for at least 5 minutes and then rest for two to three minutes. Repeat several times. You can change your swimming styles.
- Lifting the legs. 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.
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 tightening it. Thanks to intense aerobic exercise, the extra pounds disappear 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 as sharply as possible, raising your arms vertically. Push your chest forward. Gently lower to bent knees. Do 10 reps.
- Jump on the stairs. You can use a staircase, staircase or any durable box in the entrance. You need to put your right foot on the step. Then, in the jump, constantly change legs without losing pace. Duration: 2 minutes.
- Already. Jump for 6-8 minutes. Take a break of 3 minutes and repeat.
Squats
These exercises help to inflate the buttocks, make the hips and buttocks elastic. To lose weight and get attractive shapes, you should load your body at least 3-4 times a week. Below are the best workouts for burning fat with squats:
- Exercises with dumbbells. It is necessary to spread your legs wider than the shoulder girdle and squat, stretch your buttocks as much as possible. Repeat 12-16 times.
- Cross sparks. Stand upright, leaning on your left leg. Hips and knees slightly bent. Pull the right leg far to the left so that a cross is formed with the left leg, sit down. Alternate legs. Run for 1 minute.
Burpee
This exercise combines squats, push-ups and high jumps that are performed at a fast pace. Burps work on all muscle groups, which makes the weight loss process very efficient. How to do? There are several options for burpees of varying complexity:
- The classic exercise is performed as follows: a person does push-ups, then puts his feet next to his arms, pushes himself off the floor and jumps.
- Beginners skip 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.