Excess deposits on the body are a problem for many people. However, to get a toned figure, you need to properly plan exercises designed for maximum weight loss. You should choose an effective set of exercises that include the best exercises for losing weight and burning fat at home. Combining the increasing load every day with proper nutrition, you can achieve amazing results.
Fat Burning Exercises
The best method to fight body fat is a combination of strength and cardio training. This set of exercises for weight loss will help build muscle mass, increase body stamina and improve tone. The main thing is to distribute the load evenly on all muscle groups to obtain a beautiful figure in a relatively short time. Which exercise burns fat the fastest?
- aerobics;
- power;
- time interval;
- gymnastics.
Power
Bodybuilding is often associated with training in the gym, but you can also do it at home. Strength training to burn fat fast is suitable for women and men, but the load should be different. Girls should take dumbbells weighing 1-1. 5 kg, and men - depending on their physical fitness. If the training takes place at home, and the athlete does not have the appropriate accessories, you can use the means made (water containers, long sticks, etc. ). The most energy -intensive training to burn fat:
- Press. Lying on your back (on a rug or bench), grab a barbell. Raise it above the level of the solar plexus and lower it. Perform 4 sets of 8 repetitions (60 breaks).
- Squatting. Take dumbbells in your hands and squat with them. Stretch your legs a little wider than your shoulders. Perform 3 sets 9 times, with a break of 75 seconds.
- Lunges with dumbbells. Duration: 4 sets of 6 repetitions per leg.
Aerobics
Cardio loads will help you quickly get rid of excess weight and strengthen the heart muscle. Choosing the most effective exercises to lose weight and burn fat, the girl gained a slim figure in a short time. What aerobic exercise is considered the most effective:
- lari;
- bicycle;
- walk fast;
- jump rope;
- jump;
- fitness classes in the hall;
- dancing.
Fat Burning Exercises
Getting a slim figure will help reinforced exercises aimed at the breakdown of adipose tissue. The main thing is to choose the most energy -intensive training to achieve the desired effect after a month of training at home. What is the load that needs to be done:
- Raise your legs. Exercise helps tighten the hips, buttocks, abdomen. You should lie on your back and lift your legs perpendicular to the floor, making sure they are together. Make a circular motion, then lower. Perform each action smoothly to feel the muscle tension, 10 times.
- Flexion. Lying on your stomach, stretch your arms forward. At the same time, lift your legs and arms off the floor, balancing the abdominal muscles. The lower back is bent at this time. Hold for a while, then relax. Make 12 times.
- Board. This is the best exercise to burn fat, strengthen arm muscles, shoulder girdle, abdomen, hips. You have to stand on your elbows and rely only on your toes. Hold the position for 10-12 seconds. To calm down. Repeat 8 times.
Swim
The pool is a great place to lose weight. Swimming strengthens health, burns calories, promotes normalization of metabolism, tightens every muscle (without pressure on the joints). Why can this process replace training? Water is many times denser than air, so it creates additional resistance for the muscles in the thighs, arms, back and abdomen. Thanks to this, a person receives an energy charge, loses calories, and builds muscle. Exercise to burn the most fat in the pool:
- Time interval training. You should swim at top speed for at least 5 minutes, then rest for two to three minutes. Repeat several times. You can alternate swimming styles.
- Lift the foot. Lean on the edge of the pool (close) and hold with your hands. Lift your legs 90 degrees, hold for a few seconds. Do it 8-12 times.
jump
Studies show that these weight -loss exercises increase bone density, prevent the risk of injury, and increase joint strength and flexibility. Plyometrics (jumping exercises) are movement exercises that stretch the leg muscles before contracting them. Thanks to intense aerobic exercise, excess weight disappears quickly. Best Fat Burning Exercises:
- Legs slightly wider than shoulders, knees slightly bent, arms pulled back (ready to jump). You need to jump sharply upwards as high as possible, raising your hands vertically. Push the chest forward. Land gently on a bent knee. Do 10 repetitions.
- Jump up the stairs. You can use a ladder at the entrance, a staircase or any durable box. You need to place your right foot on the step. Then, in the jump, always change legs without losing rhythm. Duration: 2 minutes.
- answer. Jump for 6-8 minutes. Take a break for 3 minutes and repeat.
Squatting
This exercise helps pump the buttocks, making the hips and buttocks elastic. To lose weight and get in attractive shape, you should put a load on the body at least 3-4 times a week. Here are the best exercises to burn fat by squatting:
- Exercise with dumbbells. You need to spread your legs wider than the shoulder girdle and squat, stretching your back as far back as possible. Repeat 12-16 times.
- Cross jump. Stand up straight, leaning on your left leg. The hips and knees are bent slightly. Bring the right foot far to the left so that a cross is formed with the left foot, sitting. Legs alternate. Run 1 minute.
Burpee
This exercise combines squats, push -ups and high jumps performed at a brisk pace. Burpees work all muscle groups, which makes the weight loss process very effective. How to do it? There are several options for burpees of varying complexity:
- The classic exercise is performed as follows: a person performs push -ups, then puts his feet close to his hands, pushes the floor and jumps up.
- Beginners skip push -ups or jumps.
- Advanced athletes can add obstacles (jump forward or to the side), pick up dumbbells.
- To achieve the desired effect, do it at least 6 times.