Excessive deposits in the body are a problem for many people. However, to get a toned shape, you need to plan your workout properly for maximum weight loss. Choose an effective set of exercises that includes best practices for weight loss and fat burning at home. By combining your daily increased load with proper nutrition, you can achieve impressive results.
Fat burning workouts
The best way to fight body fat is a combination of strength and cardio training. This series of weight loss exercises will help you build muscle mass, increase your body’s endurance and increase your tone. The point is to distribute the load evenly across all muscle groups to get a beautiful shape in a relatively short amount of time. Which workouts burn fat the fastest?
- aerobics;
- force;
- interval;
- gymnastics.
Force
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 load should be different. Girls should take dumbbells weighing 1-1. 5 kg and men should depending on their physical fitness. If the workout is done at home and the athlete does not have the proper equipment, you can use impromptu equipment (water tank, long stick, etc. ) The most energy-intensive exercises for burning fat:
- Press. Lie on your back (on the carpet or bench), pick up a dumbbell. Raise above the level of the solar plexus and lower it. Perform 4 sets of 8 repetitions (60 second pause).
- Squat. Take dumbbells in your hands and squat with them. Extend your legs a little wider than your shoulders. Perform 3 sets 9 times with a 75-second pause.
- Eruptions with dumbbells. Duration: 4 sets with 6 repetitions per foot.
Aerobics
Cardio loads help you get rid of excess weight quickly and strengthen your heart muscle. By choosing the most effective practices for weight loss and fat burning, the girl will soon get a slim figure. Which aerobic exercises are considered the most effective:
- run;
- bicycle;
- quick walk;
- skipping rope;
- jump;
- fitness classes in the gym;
- dance.
Fat burning exercises
The slim shape helps with a strengthened workout aimed at breaking down adipose tissue. The key is to select the most energy-intensive exercises to achieve the desired effect after a month of training at home. What loads need to be applied:
- Lifting the legs. The exercise helps to tighten the hips, buttocks and abdominal muscles. You need to lie on your back and lift your legs perpendicular to the floor and hold them together. Make a circular motion and lower it. Perform each operation smoothly to feel the 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 on your abdominal muscles. The lower back is then bent. Hold for a few seconds and then relax. Do it 12 times.
- Board. This is the best exercise for burning fat, strengthening the muscles of the arms, 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, helps normalize metabolism, tightens all muscles (without straining the joints). Why can this process replace training? Water is often denser than air, causing additional resistance to the muscles of the thighs, arms, buttocks and abdomen. Thanks to this, a person gets an energy charge, loses calories, builds muscle. Most 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 swimming styles.
- Lifting the legs. Sit back on the side of the pool (close by) and grab it with your hand. Raise your legs 90 degrees, hold them for a few seconds. Perform 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. Plyometry (jump training) is the practice of movements that stretch the leg muscles before they contract. Thanks to intense aerobic exercise, being overweight disappears very quickly. Best fat burning practices:
- The legs are slightly wider than the shoulders, the knees are slightly bent, the arms are pulled back (ready to jump). You need to jump sharply as high as possible, raising your arms vertically. Push the chest forward. Get down gently on your knees. Perform 10 repetitions.
- Jump up the stairs. You can use stairs in the entrance, stairs or any durable box. Put your right foot on the stairs. Then switch legs continuously in the jump without losing pace. Duration: 2 minutes.
- Rope. Jump for 6-8 minutes. Take a 3 minute break and repeat.
Squat
These exercises help pump up your ass, making your hips and buttocks flexible. In order to lose weight and achieve attractive shapes, the body should be loaded at least 3-4 times a week. Here are the best workouts for burning fat with squats:
- Exercises with dumbbells. You should spread your legs wider than your shoulder girdle and squat, stretching your buttocks as far back as possible. Repeat 12-16 times.
- Cross eruptions. Stand up straight, leaning on your left foot. Hips and knees slightly bent. Move your right foot far to the left so that a cross forms with your left foot, sit down. Changed legs. Run for 1 minute.
Burpee
This exercise combines squats, push-ups and high jumps at a fast pace. The burps process all muscle groups, making the weight loss process very efficient. How to do it? There are several options for burpee of varying complexity:
- The classic exercise is performed as follows: a person performs a supine support, then puts his foot to his hand, pushes him off the floor and jumps up.
- Beginners skip push-ups or jumps.
- Advanced athletes can lift obstacles (jump forward or sideways) and pick up dumbbells.
- Perform at least 6 times to achieve the desired effect.