Excess body waste is a problem for many people. However, to get a toned body, you need to plan a reasonable exercise to lose maximum weight. You should choose an effective set of exercises that include the best home weight loss and fat burning exercises. Combining increased daily load with the right nutrition, you can achieve amazing results.
Fat burning exercises
The best method to fight body fat is a combination of strength and cardio training. Doing these weight loss exercises will help build muscle mass, increase body endurance, and increase firmness. The main thing is to evenly distribute the load to all muscle groups to get a good figure in a relatively short time. What exercise burns fat fastest?
- aerobics;
- power;
- Period;
- exercise.
Power
Bodybuilding is often associated with working out in the gym, but you can also work out at home. Strength exercises for fast fat burning are suitable for both women and men, but the load should be different. Females should do weight training 1-1. 5 kg, men - depending on fitness. If the training takes place at home and the athlete does not have the right accessories, you can use improvised means (water bucket, long stick, etc. )fat:
- Press. Lying on your back (on a mat or bench), lift a dumbbell. Raise it above the level of the solar plexus and lower it. Do 4 sets of 8 reps (60 seconds rest).
- Squat. Hold dumbbells in your hands and squat with them. Spread your feet slightly wider than shoulder width. Perform 3 sets of 9 times, rest 75 seconds.
- Swing with weights. Duration: 4 sets of 6 reps per leg.
Aerobics
Cardio exercises will help you quickly get rid of excess weight and strengthen the heart muscle. Choosing the most effective weight loss and fat burning exercises, the girl has a slim body in a short time. Which aerobic exercise is considered the most effective:
- run;
- bicycle;
- brisk walking;
- skipping;
- dance;
- gymnastics classes in the hall;
- leap.
Fat burning exercises
Getting a slim body enhances workouts aimed at breaking down fat tissue. It is important to choose the exercises that expend the most energy to achieve the desired effect after a month of home workouts. What loading should be done:
- Raise your legs. Exercises to help tone the hips, buttocks, and abdominal muscles. You should lie on your back and raise your legs perpendicular to the floor, keeping them close together. Make a circular motion, then lower. Perform each movement smoothly to feel the muscle tension, 10 times.
- Flexibility. Lie on your stomach, straighten your arms forward. Simultaneously lift your legs and arms off the floor, balancing on your abs. At this point, the lower back is curved. Hold for a few seconds, then relax. Do 12 times.
- Plank. This is the best exercise to burn fat, strengthen arms, shoulders, abs, hips. You need to lean on your elbows and lean only on the tips of your toes. Hold the pose for 10-12 seconds. To relax. Repeat 8 times.
Swimming
The swimming pool is a great place to lose weight. Swimming helps to improve health, burn calories, promote normal metabolism, tone muscles (without stressing joints). Why can this process replace training? Water is many times denser than air, so it will create more resistance for the muscles of the thighs, arms, buttocks, and abdomen. Thanks to this, a person gets energy, loses calories and builds muscle. The most fat burning exercises in the pool:
- Training time. You should swim at top speed for at least 5 minutes, then rest for 2-3 minutes. Repeat a few times. You can alternate swimming styles.
- Leg lift. Lean your back against the wall of the tank (near) and grab it with your hand. Raise your legs 90 degrees, hold them for a few seconds. Do 8-12 times.
leap
Studies show that these weight loss exercises help increase bone density, prevent the risk of injury, and improve joint strength and flexibility. Plyometrics (jumping) is an exercise that stretches the leg muscles before contracting. Thanks to intense aerobic exercise, excess weight will disappear very quickly. The best fat burning exercises:
- Legs slightly wider than shoulders, knees slightly bent, arms pulled back (ready to jump). You need to jump as high as possible, raising your arms vertically. Push your chest forward. Land gently on bent knees. Do 10 repetitions.
- Jump stairs. You can use stairs in the entryway, steps or any durable box. You need to put your right foot on the ladder. Then, during the jump, repeatedly switch legs without losing speed. Duration: 2 minutes.
- Wire. Jump for 6-8 minutes. Rest for 3 minutes and repeat.
Squats
These exercises help tone the buttocks, creating elasticity for the hips and buttocks. To lose weight and get in shape, you should feed your body at least 3-4 times a week. Here are the best exercises to burn fat with squats:
- Exercises with weights. You need to spread your legs wider than your shoulders and squat, pushing your butt back as much as you can. Repeat 12-16 times.
- Lung cross. Stand up straight, leaning on your left leg. Hips and knees slightly bent. Bring right leg away from left so that cross with left leg, sit down. Replace the pins. Run for 1 minute.
Burpees
This exercise combines squats, push-ups and high jumps done at a fast pace. Burpees work all muscle groups making the weight loss process very effective. How to do it? There are several options for burpees of varying complexity:
- The classic exercise is done like this: a person does a push-up, then brings the leg up close to the hand, pushes off the floor, and jumps up.
- Beginners skip pushups or jumps.
- Advanced athletes can add obstacles (jumping forward or sideways), picking up dumbbells.
- To achieve the desired effect, do at least 6 times.