A set of effective exercises for weight loss at home

You don't have to go to the gym to lose weight. Exercises for rapid weight loss, which can be done at home, can help fight excess weight. Exercise is suitable for beginners and those who have a long active lifestyle.


A simple five-minute workout at home for weight loss, experts say, plays an important role in weight loss. You can exercise for only 5 minutes a day and develop a passion for more active forms of physical activity.

You can burn about 20 units of energy per minute. The number of calories burned depends on how hard a person works.

At the end of the training, the fat burning process takes several hours, which is considered to be the main positive point of such training.

The body begins to use increased amounts of oxygen and burns more calories than usual.

It is recommended to exercise on an empty stomach in the morning to achieve a positive result faster. You can drink 2 glasses of purified water an hour before the start of classes. This helps the body eliminate toxins.

Learning Complexes

Exercises for weight loss at home

Before you start exercising at home to lose weight, you should consult your doctor. This is especially true for people who have not been physically active for a long time, who have a chronic illness, or who have been injured. Then you need to decide which gymnastics is right for you to lose weight at home.

Beginners can choose a set of exercises that can be done in one minute. Make a distance of fifteen seconds between them. Such exercises for weight loss are not strength, do not require special equipment and can be done with the help of your own weight.

The second type of training is suitable for active people who believe in their abilities. It is based on the number of repetitions, not on time.

Classes begin without weight, and it is recommended to add them as the level of physical fitness increases.

You can use dumbbells, teapots, resistance bars.

Exercises for beginners

Such events are suitable for people who have never played sports. However, in order to achieve visible results, it is important to remember that exercise should be regular and intense. To get the maximum effect, to lose weight much faster, it is recommended to reduce the caloric content of food in combination with fitness.

Running in place

This exercise helps to increase endurance, improve muscle tone in the core, legs and hips, and improve posture. The advantage of this type of running is that you do not have to go to the gym or go out. All you need to do is get comfortable shoes that will help you position your feet properly.

Before doing the exercise, do joint gymnastics, squats and squeezes several times.

weight loss training complex

Follow this procedure:

  1. stand straight.
  2. Bend your elbows.
  3. Move your upper leg and start running slowly.
  4. Keep your back straight.
  5. Breathe in through your nose and out through your mouth.
  6. Land on your heels, not your feet.
  7. Run for 60 seconds and relax.

posterior lungs

Exercise using the quadriceps, gluteus maximus muscles, helps to effectively reduce body weight, in addition calves and bellies are developed. Pulmonary technique:

  1. Keep your feet shoulder-width apart.
  2. Hold your arms around your waist or below your body.
  3. Put the weight on your right foot.
  4. After breathing in, bring your other foot back, bend your right foot, and place it on your toes. In this case, the body should be flat.
  5. Maintain balance with your hands to maintain balance.
  6. You should feel the positive number stretch at the bottom.
  7. Exhale, push with your right foot, and lift with your left foot.
  8. Do this for a minute.

Hull Rotations

This type of exercise helps to exercise the abdominal muscles and maintain the tone of your back. Procedure:

  1. Slightly bend your legs at shoulder level at your knees.
  2. Strengthen the abdominal muscles.
  3. Put your hands on your hips.
  4. Keep your neck and back straight, look straight.
  5. Turn the body to the right.
  6. The head should remain in place, only the body moves. Take the starting pose and turn to the other side.
  7. Repeat for 1 minute.

jump rope

This is one of the best fat burning exercises. Algorithm of actions:

  1. Take the rope and set a timer for one minute.
  2. For the first 20 seconds, jump at normal speed for the rest of the time.
  3. Jump with both feet at the same time.
  4. Keep your knees and shoulders straight.

Side kick

Exercises for weight loss of the hips and thighs

In this exercise, the main load falls on the hips and inner thighs. Remember the tactic to lose weight:

  1. Keep your legs straight and shoulder-width apart.
  2. Keep your back straight.
  3. Stretch your hand forward.
  4. Inhale, swing your right foot to the side, and pull your toe toward you.
  5. When you exhale, return it to its original position.
  6. Repeat with the left foot.
  7. swing for a minute.

High Intensity Exercise

A set of exercises for weight loss at home is suitable for people who have mastered the first exercise program, or it is not difficult for them. Cardio exercises help to develop almost all muscle groups. Fitness involves high repetitions and minimal rest in between.

Sprint in place

The most effective type of fat burning exercise that helps to target the muscles of the legs and hips. The sprint runs like this:

  1. Stand up straight, with your feet slightly wider than shoulder level.
  2. Bend them on their knees.
  3. Imagine that the floor is hot and start running at maximum speed, so raise your legs as high as possible.
  4. Hand movement is allowed.
  5. Run for 2 minutes, rest for 30 seconds and repeat 2 more times.

Sedimentary jump

Exercise uses your abdominal, thigh, leg, and back muscles to burn calories effectively. Execution Tactics:

  1. Keep your legs wider than your hips.
  2. Press yourself deeply and stretch your arms to your sides.
  3. Exercise for weight loss
  4. Jump, bring your knees and arms to your chest.
  5. Slowly land in a sitting position.
  6. 10 repetitions, 1 minute rest, 3 sets.


Such home exercises for weight loss can help develop endurance and normalize heart function. Examining certain muscle groups increases their tone, strengthens the corset, and burns fat faster. Classical burp technique:

  1. Drown.
  2. Place your hands on the floor and look at them shoulder-width apart.
  3. Move to a flat position, push up, and touch your hips and chest to the ground.
  4. Return to Support.
  5. Lean back and jump with your arms raised. Keep your back straight.
  6. Repeat 10 times, wait 1 minute and repeat twice more.

Jumping to the lungs

This classic exercise helps to develop the muscles of the hips and legs at home. Algorithm of actions:

  1. Stand up straight with your right foot and transfer your weight to it. Make sure your knee does not protrude.
  2. Pull your left leg back.
  3. Strengthen your stomach, lean forward slightly and keep your back straight.
  4. Keep the weight on your right leg, lift the knee of your left leg and start jumping as high as possible.
  5. Return to original position.
  6. Repeat 10-15 times, rest for 1-3 minutes, make 2-3 sets.


Exercise can help you lose weight, tighten your back muscles, relieve back pain, strengthen your arms, legs, abs and hips, and improve your condition. The ego is comfortable to do at home. Plank technique:

There are exercises for weight loss
  1. Lie face down on the bed.
  2. Lean on your arms and start lifting your body.
  3. Keep your upper leg parallel to your shoulder.
  4. Place the legs together.
  5. Strengthen the legs, stomach and hips.
  6. Look ahead.
  7. Do not hold your breath, you may feel dizzy, lightheaded or weak.
  8. Make sure your back is not bent. The body must form a straight line.
  9. Hold this position for a minute.
  10. Rest for 30 seconds, repeat the board 2 times.