Excessive deposits in the body are a problem for many people. However, to get a toned figure, you need to properly plan an exercise set up for maximum weight loss. You need to choose a set of effective exercises that includes the best exercises for weight loss and fat burning at home. By combining increased daily loads with proper nutrition, you can achieve amazing results.
Exercises for fat burning
The best method to fight body fat is a combination of strength training and cardio. 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 gain a beautiful figure in a relatively short time. Which exercises burn fat faster?
- aerobics;
- power;
- intervals;
- gymnastics.
Power
Bodybuilding is often associated with exercise in the gym, but you can also do it at home. Strength training for fast fat burning is 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 ability. If the training takes place at home, and the athlete does not have the appropriate accessories, you can use improvised tools (water containers, long sticks, etc. ) The most energetic exercises for burning fat:
- Press. Lie on your back (on a rug or bench), take a barbell. Raise it above the level of the solar plexus and lower it. Perform 4 sets of 8 repetitions (60 seconds break).
- Squats. Take dumbbells in your hands and sit with them. Spread your legs slightly wider than your shoulders. Do 3 sets of 9 times, with a break of 75 seconds.
- Lunges with dumbbells. Duration: 4 sets with 6 repetitions per leg.
aerobic
Cardio loads will help you get rid of excess weight quickly and strengthen your heart muscle. By choosing the most effective exercises for weight loss and fat burning, the girl gets a slim figure in a short time. Which aerobic exercises are considered most effective:
- run;
- bicycles;
- brisk walking;
- jump rope;
- dance;
- fitness classes in the gym;
- valle.
Exercises for fat burning
Getting a slim figure will help strengthen the training aimed at fat tissue breakdown. The main thing is to choose the most intense energy exercises to achieve the desired effect after a month of exercise at home. What loads should be carried:
- Raising the legs. Exercise helps tighten the hips, buttocks, abdomen. You should lie on your back and raise your legs perpendicular to the floor, keeping them together. Make a circular motion, then sit down. Perform each action smoothly to feel the muscle tension, 10 times.
- Bending. Lie on your stomach, spread 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 time. Hold for a few seconds, then relax. Do it 12 times.
- Plank. This is the best exercise for burning fat, strengthening the muscles of the arms, shoulder girdle, abdomen, hips. You should stand on your elbows and lean only on your toes. Hold the position for 10-12 seconds. To rest. 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 extra resistance for the muscles of the thighs, arms, buttocks and abdomen. Thanks to this, a person gets a load of energy, loses calories and builds muscle. Most Exercises for Burning Fat in the Pool:
- Interval training. You should swim at maximum speed for at least 5 minutes, then rest for two to three minutes. Repeat several times. You can alternate swimming styles.
- Raising the legs. Lean on the side of the pool (close) and hold with your hands. Raise your legs 90 degrees, holding them for a few seconds. Do it 8-12 times.
while dancing
Studies show that these weight loss exercises increase bone density, prevent the risk of injury, and improve joint strength and flexibility. Pliometry (jumping exercise) is the exercise of movements that stretch the leg muscle before contracting it. Thanks to intense aerobic exercise, excess weight is removed very quickly. The best exercises for burning fat:
- Legs slightly wider than shoulders, knees slightly bent, arms pulled back (ready to dance). You should jump firmly up as high as possible, raising your arms vertically. Push the chest forward. Sit gently on bent knees. Do 10 reps.
- Jump on the ladder. You can use an entrance staircase, a staircase or any fixed box. You need to put your right foot on the step. Then, in the jump, constantly switch legs without losing rhythm. Duration: 2 minutes.
- Litar. Jump for 6-8 minutes. Take a break for 3 minutes and repeat.
Squats
These exercises help to pump the ass, make the hips and buttocks elastic. To lose weight and get attractive shapes, you need to give your body a load at least 3-4 times a week. Below are the best exercises for burning fat with squats:
- Dumbbell exercises. You should extend your legs wider than the shoulder girdle and sit down, stretching your buttocks as much as possible. Repeat 12-16 times.
- Cross lunges. Stand up straight, leaning on your left foot. Slightly bent hips and knees. Bring the right foot away to the left so that a cross forms with the left foot, sit down. Alternate legs. Run 1 minute.
Burpee
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 it? There are several options for burpee with varying complexity:
- The classic exercise is performed as follows: a person pushes, then puts his feet close to his hands, pushes off the floor and jumps up.
- Beginners skip pushes or jumps.
- Advanced athletes can add obstacles (jump forward or sideways), get dumbbells.
- To achieve the desired effect, perform at least 6 times.