Excess deposits in 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 need to choose an effective set of exercises that includes the best exercises for losing weight and burning fat at home. Combining daily increased loads with proper nutrition, you can achieve amazing results.
workouts to burn fat
The best method to combat body fat is a combination of cardio and strength 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 acquire a beautiful figure in a relatively short time. What workouts burn fat the fastest?
- aerobic;
- Energy;
- interval;
- gym.
Energy
Bodybuilding is often associated with training 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 condition. If the training is carried out at home, and the athlete does not have the appropriate accessories, then 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 mat or bench), pick up a barbell. Raise it above the level of the solar plexus and lower it. Do 4 sets of 8 reps (60 seconds rest).
- squatsTake weights in your hands and squat with them. Open your legs a little more than your shoulders. Do 3 sets of 9 times, with a 75 second break.
- Lunges with dumbbells. Duration: 4 series 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:
- run;
- bike;
- fast ride;
- jump the rope;
- jumping;
- fitness classes in the lounge;
- dance.
exercises to burn fat
Getting a slim figure will help strengthen training aimed at the breakdown of adipose tissue. The main thing is to choose the exercises that consume the most energy in order to achieve the desired effect after a month of training at home. What loads must be carried out:
- Raising legs. The exercise helps to tighten the hips, buttocks, abs. You should lie on your back and raise your legs perpendicular to the ground, keeping them together. Make a circular motion, then lower. Do each action gently 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 ground, balancing on your abdominal muscles. The lower back is bent at this time. Hold for a couple of seconds, then relax. Do 12 times.
- Plank. This is the best exercise to burn fat, strengthening the muscles of the 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. Chill out. Repeat 8 times.
Swimming
The pool is a great place to lose weight. Swimming strengthens health, burns calories, promotes the normalization of metabolism, strains all muscles (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 this, a person receives an energy charge, loses calories and builds muscles. 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 8-12 times.
jumping
Studies show that these weight loss exercises increase bone density, prevent 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. The best exercises to burn fat:
- Feet slightly wider than shoulder width, knees slightly bent, arms back (ready to jump). You need to jump sharply as high as possible, raising your arms vertically. Push your chest forward. Land softly on bent knees. Do 10 repetitions.
- Jump on the stairs. You can use a ladder at the entrance, a step or any durable box. You have to put your right foot on the step. Then, in the jump, constantly switch legs without missing a beat. Duration: 2 minutes.
- Rope. Jump for 6-8 minutes. Take a 3 minute break and repeat.
squats
These exercises help to inflate the butt, make the hips and buttocks elastic. To lose weight and get attractive shapes, you need to load the body at least 3-4 times a week. Below are the best workouts to burn fat with squats:
- Dumbbell exercises. You should spread your legs wider than your shoulder girdle and squat down, stretching your buttocks back as far as possible. Repeat 12-16 times.
- Cross lunges. Stand up straight, leaning on your left leg. Hips and knees slightly bent. Bring the right leg to the left so that it forms 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 it? There are several options for burpee of varying complexity:
- The classic exercise is performed as follows: a person does push-ups, then brings his feet to his hands, pushes himself off the floor and jumps.
- Beginners skip push-ups or jumping jacks.
- Advanced athletes can add obstacles (jump forward or sideways), lift weights.
- To achieve the desired effect, perform at least 6 times.