Sports exercises for weight loss at home

A diet with a calorie deficit and avoiding simple carbohydrates helps to lose extra pounds, but it is not responsible for the quality of the body. Effective training, which consists of sports exercises for weight loss, helps to prevent skin tightening, accelerate weight loss, make the figure beautiful and the waist thin. What should they be and can they be done at home? How often should these sessions be held?

What exercises do you need to do to lose weight

Not all types of physical activity help you burn fat. Any activity provokes energy and calorie expenditure, so a person who plays sports may notice a slight weight loss, but you can seriously lose weight only if a number of conditions are met:

  • Aerobic exercise should be the backbone of your exercise program, so you will have to sign up for fitness or interval training and start running.
  • For local weight loss of problem areas (abdomen, buttocks, and so on), classes must be selected separately, supplemented with the main program of fat burning.
  • You should not start strength training until you have lost most of your body fat.

Fast weight loss

exercise for quick weight loss

Active body correction and weight loss are promoted not by intense sports training, but by classic fitness, which should last about an hour. The exact duration of a workout depends on your physique: endomorphs can be practiced for up to 2 hours without long breaks, and mesomorphs should be limited to 40 minutes.

What activities for fast weight loss to select according to the type of load does not matter: the heart rate is much more important, which should constantly be 60-65% of the maximum. This is the only way to achieve the fat burning effect of your workout.


If you plan to fight excess weight or problem areas without going to sports clubs, you can find the home weight loss course presented by video tutorials - this is the most effective option. The textual description will not give you a complete idea of ​​what you should be doing.

Inventory may be required to work:

  • fitball;
  • dumbbells weighing from 1. 5 to 5 kg;
  • leg weights;
  • rug;
  • hoop.

At home, experts suggest making daily morning exercises a habit, which is focused not on rapid weight loss, but on accelerating metabolic processes and improving muscle condition. If your work schedule allows, you can include a short morning run or do three workouts a week at home. The emphasis will be on aerobic exercise.

Effective Home Weight Loss Exercises

Whatever loads you pick up, remember that you will have to wait at least a month to achieve a good result. This is especially true not for general weight loss, but for correcting the volumes of specific zones to which the exercises you have chosen are aimed at. Keep in mind that the load should be a system in which there is no rest: the complex should be performed for 40 minutes without a break, if your goal is weight loss, not muscle strengthening.


sports exercises for weight loss

Jumping is a basic exercise used in all sports to warm up. Additionally, a load is given to the muscles of the legs, and here it is important to be careful: no matter what type of jumps you practice, you need to lower your entire foot. If you only put your weight on your toes, you will start pumping your calves, and your legs will not lose weight.

You can perform jumps and the exercises tied to them for warming up for only 15 minutes, and it is recommended to finish the warm-up with a five-minute run in place or in a circle. If you are aiming at active weight loss, jumping can be performed for half an hour.

For belly and legs

Forget about the classic pumping of the abs if you are aiming to remove belly fat and do not plan to get relief cubes. The female complex of exercises for weight loss in this zone is elements of rhythmic (not sports! ) Gymnastics, where the abdominal muscles are affected.

The following will be especially effective:

  • boat;
  • corner;
  • lifting legs from a prone position;
  • scissors.

For weight loss, you can use exercises practiced in classical choreography: squats in 1 and 2 positions, swings forward and to the sides from 3 positions. The only thing is that ballet exercise involves slow execution of these exercises, and sports - fast, since it is not the development of muscle strength that is important to you, but the load.

Swings can be done with weights: ankle weights or elastic band, from the following positions:

  • standing with support on a chair or wall;
  • lying on its side (lift up);
  • you can combine swings with lunges.

For thighs and buttocks

Squats will also be effective when focusing on losing weight in the upper legs, pumping up the gluteal muscles. However, here it is worth taking a closer look not at the ballet options, but at the classical ones: the feet are parallel, the back bends forward during the squat, the pelvis goes back. You can perform such squats with dumbbells in your hands. As sports exercises for slimming the hips, lunges can be used forward or to the side, but this can be dangerous for knee problems. The number of repetitions per set should be such that a burning sensation is felt in the thigh / buttocks area.

For hands

exercises for weight loss of hands at home

The most effective exercise that helps to tighten the contours of the arms is the traditional push-ups familiar from school physical education lessons. They will help the muscles of the chest, so this is not exclusively a masculine element - women cannot do without push-ups either.

Do 20-25 reps per set, alternating between grip width and speed. If push-ups are difficult from the floor due to weak arm muscles, you can start from the wall. For those who find it too easy to do push-ups in the basic configuration, you can take the weight on your back - this will increase the load on your arms.

For the whole body

Fitball exercises will help strengthen the core muscles: they force you to keep your center collected, strain your abs, try to catch balance.

There are several easy-to-use full-body exercises that are suitable even for beginners:

  • Sitting on the ball, raise your legs, keep outstretched in front of you for a minute.
  • Lying belly on the fitball, tear off your legs and arms from the floor, try to keep your balance for a minute.
  • Lying with your back on the floor, take the fitball in your hands, quickly tear the body off the floor and raise your legs. Pass the ball into them, again take the original pose. Repeat 30-40 times.

Set of exercises

Whatever goal you pursue - slender legs, a thin waist, a perfectly flat stomach or pumped up buttocks - you will have to load the whole body, but the set of sports exercises will be chosen with an eye to the intended end result. An ideal comprehensive approach to home body shaping involves a morning warm-up, evening stretching and a day's main workout, the content of which is different for men and women.

Morning exercises

After waking up, even with a focus on active weight loss, you should not give yourself intense training: it is better to limit yourself to a warm-up that will warm up your muscles and prepare you for the working day. It is recommended to do morning sports exercises for weight loss at home before breakfast to start burning calories before you have time to "eat" new ones.

The base complex might look like this:

  • Body bends to the sides and back and forth.
  • Rotation of the arms in the shoulder joint.
  • Jumping (several types, 10 minutes in total).
  • Squats (3 minutes).

Evening exercise

a set of exercises for weight loss

Before bed, activity should be reduced, otherwise a strong adrenaline rush can give you insomnia. However, if your goal is to lose weight, you can do several weight loss exercises. Try not to make them at night, but a couple of hours after dinner.

Static load is preferable at this time: stretching works well, which can be reinforced:

  • Plank (at the beginner level 2 minutes, with good preparation - 5 minutes).
  • A corner by the wall (sit down like a chair with your back against the wall and count to 100).

For women

If you analyze physical exercises for weight loss at home by gender, you need to focus on problem areas inherent in a particular gender. In women, deposits are mainly observed on the abdomen and thighs: areas where the creation of hormonal "pillows" is predetermined by nature. The loads must necessarily affect these areas, that is, you cannot do without squats and planks. At the same time, it is advisable for women to train with weights if they need active weight loss.

For men

The hormonal background of the representatives of the strong half of humanity is such that, if they want to lose weight, they need to work out on simulators, but do not use weights, so as not to begin to build up muscle mass. A set of sports exercises for weight loss can be used from a basic workout - this is a simple and effective option, but at home, in the absence of simulators, you will have to resort to dumbbells weighing up to 5 kg. The emphasis should be on the load on the chest muscles.

Exercise Schedule

According to information from experts, the effectiveness of exercise in burning fat appears only in the case of three workouts per week or more. Sports exercises for weight loss as part of cardio should be performed for 40-60 minutes, while power loads are taken into account separately.

An example graph looks like this:

  • Jumping (10 minutes).
  • Hand workout (10 minutes).
  • Jumping (5 minutes).
  • Leg and Abs Workout (10 minutes).
  • Jumping (5 minutes).
  • General load exercises (10 minutes).
  • Stretching (10 minutes).