Excessive deposits in 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 to lose weight and burn fat at home. Combining increased daily loads with proper nutrition, you can achieve impressive results.
fat burning exercises
The best method of fighting body fat is a combination of strength training and cardio. This set of weight loss exercises will help to build muscle mass, increase body stamina and increase tone. The main thing is to evenly distribute the load on all muscle groups to acquire a beautiful figure in a relatively short time. Which exercises burn fat the fastest?
- aerobic;
- potency;
- break;
- fitness.
Power
Weight training is often associated with training at the gym, but you can also do it at home. Fast fat burning strength exercises are suitable for both women and men, but the loads should be different. Girls should carry dumbbells weighing 1-1. 5 kg, and men - depending on their physical fitness. If training takes place at home and the athlete does not have suitable accessories, you can use improvised means (water containers, long poles, etc. ) The most energy-intensive exercises for fat burning:
- Press. Lie on your back (on a mat or bench), grab a barbell. Raise it above the solar plexus level and lower it. Perform 4 sets of 8 repetitions (60 second interval).
- Squats. Take dumbbells in your hands and squat with them. Spread your legs a little wider than your shoulders. Do 3 sets of 9 times, 75 seconds apart.
- 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 your heart muscle. Choosing the most effective exercises for weight loss and fat burning, the girl gets a slim figure in no time. Which aerobic exercises are considered the most effective:
- run;
- bicycle;
- brisk walk;
- jump rope;
- jump;
- fitness classes in the lounge;
- dance.
fat burning exercises
Achieving a slim figure will help reinforced training targeting the breakdown of fatty tissue. The main thing is to choose the most energy-intensive exercises to get the desired effect after a month of training at home. What loads must be carried out:
- Lifting the legs. The exercise helps to tighten the hips, buttocks, abs. You should lie on your back and lift your legs perpendicular to the floor, keeping them together. Make a circular motion and 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 your abdominal muscles. The lower back is bent at this point. Hold for a few seconds and then relax. Do it 12 times.
- Board. This is the best exercise to burn fat, strengthen the muscles of arms, shoulder girdle, abdomen, hips. You need to stand on your elbows and rely only on your toes. Hold the position for 10-12 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 (no stress on joints). Why can this process replace training? Water is many times denser than air, so it creates additional resistance for the muscles in your thighs, arms, buttocks, and abdomen. Thanks to this, a person gets a load of energy, 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 switch swimming styles.
- Leg lift. Lean against the side 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 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 as high as possible, lifting your arms vertically. Push your chest forward. Land softly on bent knees. Do 10 reps.
- Jump on the stairs. You can use a ladder at the entrance, a step, or any durable box. You need to put your right foot on the step. Then, in the jump, constantly change legs without losing your rhythm. Duration: 2 minutes.
- Rope. Skip for 6-8 minutes. Take a 3 minute break and repeat.
squats
These exercises help to enlarge the butt, make the hips and buttocks elastic. To lose weight and get attractive shapes, you should give your body a load at least 3-4 times a week. Below are the best fat burning exercises with squats:
- Exercises with dumbbells. You need to spread your legs wider than your shoulder girdle and squat down, stretching your buttocks back as far as possible. Repeat 12-16 times.
- Crossed wrists. Stand up, supporting yourself on your left leg. Hips and knees slightly bent. Bring the right leg to the left so that a cross is formed with the left leg, sit down. Alternate legs. Run 1 minute.
squat
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 this? 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 close to his hands, pushes off the floor and jumps.
- Beginners skip push-ups or jumps.
- Advanced athletes can add obstacles (jumping forward or sideways), pick up dumbbells.
- To get the desired effect, run at least 6 times.