The Most Effective Exercises for Full-Body Weight Loss: A Weekly Workout Plan

One of the main causes of obesity is the lack of required muscle activity. Therefore, to solve this problem, you must first use physical exercises to lose weight. There are 2 main types of training: aerobic (running, swimming, step aerobics, etc. ) and power (deadlifts, push-ups, twists, etc. ). To achieve the maximum fat burning effect, classes should be carried out according to a pre-established schedule.

Static exercises, high-intensity interval training (CrossFit), yoga and breathing exercises are also effective in combating excess pounds.

cardio

The main benefit of aerobic exercise is that it leads to high calorie expenditure. An increase in energy consumption (with a balanced diet) triggers the breakdown of subcutaneous fat. During cardio training, all parts of the body lose weight: stomach, flanks, hips, buttocks, arms, shoulders, back and face.

The most effective aerobic exercises for weight loss:

An exercise	Tips for exercising
Step aerobics	It's a kind of cardio workout, which is based on rhythmic steps on the platform. In order to increase the load during step aerobics, jumping on a hill, active swing movements with arms and legs can be used. The duration of a lesson should be 35-45 minutes
jumping rope	The exercise is done in cycles: six to eight sets of 1 to 2 minutes each. Rest between sets should not exceed 60 seconds
ski cross	One of the most energy intensive exercises. Due to the fact that all muscle groups are actively involved in its implementation, cross-country skiing faster than other cardio loads allows you to "dry" the thighs, waist, buttocks and other problem areas of the bodyfat. The duration of training is determined by its intensity. On average, half an hour of exercise at a medium pace twice a week is enough to activate the weight loss process.
Treadmill Cycle Workouts	The main factor in the effectiveness of the exercise is its duration (at least 40 minutes). To support this amount of work, the race should be divided into six cycles, each of which should consist of a five-minute load and a two-minute rest.
Exercises on the orbit track (elliptical trainer)	In summer, cross-country skiing can perfectly replace cardio training on an ellipsoid. You need to train on the simulator for about half an hour, having set the program using the electronic display. The whole workout can be broken down into three to four rounds of 6 to 8 minutes each, taking a minute rest between sets.
A bike ride	The best exercise to "dry" the legs and reduce the amount of fat in other parts of the body. The duration of the bike ride will depend on its intensity. On average, a cardio workout should take 40-50 minutes. It is recommended to change speed and mode (uphill, downhill or flat road) every 5-7 minutes
Swimming	Water procedures in the pool or open water should take about 35-45 minutes (time depends on water intensity and temperature). To increase the fat-burning effect, swimming is recommended in different styles.

Burpees

This exercise for weight loss is very popular because it includes elements of cardio and strength training. This allows busy men and women to effectively load the muscles of the whole body, without spending more than 20 minutes a day.

Technical:

1. Sit in the starting position: standing, feet shoulder-width apart, arms down along the body.
2. Lower the body into a half squat, while leaning forward a little and resting your palms on the floor.
3. Transfer the weight of the body to the hands and stretch the legs in a horizontal position, emphasizing the lying position.
4. With a quick motion, return to the semi-squatting position with emphasis on the palms.
5. Get into the starting position.
6. Do 10-14 similar sets.
7. After a minute, do a few more approaches.

Basic exercises to lose weight in the gym

Strength training with multi-joint exercises is one of the best ways to lose fat. The presence of special equipment and hulls available in the gym allows you to effectively load all large muscle groups, stimulate the production of testosterone, autotropin and other hormones that positively affect the rate of weight loss.

The basic complex must necessarily include squats, pull-ups from the upper block behind the back, bench press and twists.

Squats

For boys and girls who are just starting to exercise with weights, it is recommended to perform the exercise with kettlebells or dumbbells. They are comfortable to hold in your hands and control your body position, minimizing the risk of injury.

Execution sequence:

1. Grab two weights with your hands and throw them over your shoulders, securing them close to your chest.
2. Align the body, tuck the belly in and move the body down (squat).
3. Get into a standing position.
4. Do about 10 reps.
5. After resting for 1. 5 minutes, perform the following approaches (four, five).

During squatting and straightening, it is necessary to constantly monitor the position of the spine: the back must always remain straight.

Block traction behind the back

Latissimus dorsi fat burning training in a gym is best on a bouldering simulator.

Implementation technique:

1. Insert the latch into the hole corresponding to the required load level.
2. Sit on the bench of the simulator and slide your knees under the rollers.
3. Grasp the iron bar with a wide grip.
4. Pull the bar down and behind your back.
5. Relax your arms and raise them.
6. Repeat the movement 12 times.
7. Take a minute break to recover and do the rest of the work (four to five sets).

Bench press on a horizontal bench

This will help to quickly "dry" the shoulders, chest and reduce the content of subcutaneous fat in other parts of the body. The bench press is performed in two versions: with a narrow setting of the hands and a wide one. In the first case, the load will be concentrated on the triceps of the shoulder, in the second - on the pectoral muscles.

Action Algorithm:

1. Equip the bar with the required number of pancakes.
2. Sit on a bench, lying with your back down.
3. Firmly grasp the neck with brushes.
4. Break the projectile from the supports, bring it to chest level and slowly lower it.
5. Pull the bar up quickly.
6. Do 12 reps.
7. After a two-minute rest, perform the same four sets, gradually increasing the working weight of the projectile.

Twist on a Block Simulator

Working the abdomen on a block simulator allows you to "burn" each press cube, making it more prominent and dry.

Technical:

1. Adjust the load.
2. Take a starting position: one meter from the front rack of the simulator, lower the body to the knees and grab the ropes.
3. By the strength of the abdominal muscles, tilt the upper body downwards.
4. Return to the original position.

The number of repetitions is 10-12, the approaches are 4-6. The duration of the recovery break between sets is 90 seconds.

Before each strength training exercise, it is necessary to perform warm-up movements: jumping rope or five minutes of work on one of the cardio machines, stretching the ligaments, rotating the joints.

Training program

Do it right according to plan. Only in this case it will be possible to observe the periodization of loads and maintain a high rate of weight loss.

A weekly workout plan might look like this:

1. Monday: in the morning - swimming, in the evening - pushing the block behind the head.
2. Tuesday: in the morning - work on a treadmill, in the evening - squats.
3. Wednesday: bodybuilding rest day.
4. Thursday: in the morning - cycling, in the evening - bench press.
5. Friday: in the morning - class on an ellipsoid, in the evening - twist on a bouldering simulator.

On Saturday and Sunday, you have to do light cardio: sports games, walking, etc.

home activities

Easy and simple exercises for losing weight at home should be performed with an increased number of repetitions and a shorter rest period between sets.

For the convenience of training, it is advisable to purchase a gymnastic mat and a fitball.

Scissors

Load the abdominal muscles in the lower abdomen. This exercise should be done no earlier than 4 hours after the last meal.

Technical:

1. Lie on your back on an exercise mat.
2. Straighten the body in a single line.
3. Put your hands along the body.
4. Raise your legs 40 cm above the surface.
5. Produce the raising and lowering of the hips in a horizontal plane.

The number of repetitions is about 20-25. The number of approaches is 4. A rest break between sets is 1 minute.

superman flight

During the exercise, the back of the thigh, buttocks and back are loaded.

Algorithm:

1. Spread a rubber mat and lie on it with your stomach down.
2. Extend your arms in front of you.
3. Raise your left leg and your right arm at the same time.
4. Perform a right leg and left arm raise while lowering the opposite limbs.
5. Fix the position of the arms and legs in the same plane by tearing them off the floor.
6. Repeat the movements in the same order 15 more times.
7. After a one-minute break, do three more sets.

mahi paws

The goal of the exercise is to work the inner and outer thighs.

Sequencing:

1. Position yourself on a non-slip surface.
2. Put your feet at shoulder level.
3. Spread your arms outstretched to the sides.
4. Make a small rocking motion with the right foot forward and to the left, after which, by inertia, move it aside to the side.
5. Do 15 reps.
6. Perform similar swings with the left foot.
7. Perform four approaches with a one-minute break between them.

boat with ball

The exercise is performed to work out the gluteal and femoral muscles.

Implementation technique:

1. Lie down on a rubber mat or other soft surface with your stomach down.
2. Secure a gym ball between the legs.
3. Extend your arms in front of you.
4. Make a simultaneous separation and raise hands and fitball.
5. Lower yourself to the previous position.
6. Perform 14 to 16 repetitions.
7. Pause for forty seconds and perform four similar sets.

Hunting dog

It is used to "dry up" the gluteal muscles, back thighs and reduce the total amount of fat in the body.

Execution sequence:

1. Get on your knees and put your hands on the floor in front of you (this position will be the starting position).
2. Tear the right palm away from the surface, bend the arm at the elbow and quickly throw it forward, while straightening and raising the left leg.
3. Return to the starting position.
4. Perform 15 repetitions.
5. Rest 60 seconds.
6. Do a similar approach with the left arm and right leg.

Repeat the exercise four times.

Twist on the ball

Low-amplitude exercise can effectively load the upper part of the rectus muscle of the abdominals, "dry" it from fat and form beautiful cubes.

Technical:

1. Lie down on the fitball.
2. Put your hands behind your head.
3. Bend your knees.
4. Perform 15 to 20 short chest lifts.
5. Take a minute to recover.

Perform three sets.

Shoes

The exercise involves the elbow and shoulder joints, when performing it the pectoral muscles, triceps and deltoid muscles are well worked out.

Technical:

1. Emphasize lying: the body is in a horizontal position, leaning on the surface only with the feet and palms.
2. While inhaling, lower the chest as deeply as possible.
3. As you exhale, lift the body.
4. Do 20 to 30 similar movements.
5. Take a minute break to recover and complete four more sets.

This complex can be performed at home six days a week, dividing the exercises into two workouts. For example, in one lesson perform scissors, superman flight and leg swings, and in the second - a boat with a ball, a hound and a twist on a ball.

To find out which set of exercises is best for you, you should consult a fitness trainer. The specialist will analyze age, weight, profession, level of sports training and other factors, after which he will give effective recommendations on training for weight loss.

Static loads

Exercises without amplitude for weight loss are effective for both men and women with pathologies of the musculoskeletal system. You can run them daily in various combinations.

Before class, it is recommended to do a light warm-up and stretching.

Hundred

The exercise is designed to work the muscles of the press. When implementing it, not only the fat layer decreases, but also the waistline shrinks.

Execution Algorithm:

1. Take a horizontal position lying on your back.
2. Raise your legs by bending them at the knees.
3. Stretch your arms along the body.
4. Lift your chest off the floor.
5. Lock in this position for 30-45 seconds.
6. Rest 60 seconds and repeat 100 times.

In the static phase of the exercise, you need to breathe with frequent and short breaths and exhalations.

side stand

The exercise is used to tighten the sides and remove the so-called "pig ears" on them.

An oblique bridge (side stand) is made according to the following algorithm:

1. Lie down on the floor.
2. Turn to the left and place the elbow in front of you: the body should rest on the floor only with the outer surface of the left foot and forearm.
3. Align the position of the body on a horizontal line.
4. Try to stay in this position as long as possible.
5. Roll to the other side and perform a static on the right side.

The number of approaches is three, the rest time between them is 40 seconds.

ATR

A static exercise makes it possible to solicit the entire shoulder girdle: triceps, deltoid, trapezius. As a result, the body expends a large amount of energy, thereby increasing the rate of weight loss.

Technical:

1. From a standing position, tilt the body forward.
2. Rest your hands on the floor.
3. Suddenly lift your legs off the surface, bringing your body into an upright position.
4. Stand on your hands for 30-40 seconds.
5. After a minute break, perform three more approaches.

Balancing

The legs, buttocks, back, hips and shoulders are stressed due to the need to maintain the body (balance) in a position on one leg with an inclination.

Execution sequence:

1. While standing, lift the left foot off the ground and tilt the body forward.
2. Stretch the left arm and leg to a horizontal position (the angle between the upper body and the right thigh should be straight).
3. Lock in this position for 20-35 seconds.
4. Rest for 30 seconds and perform a similar position, standing on the right leg.
5. Do three to four sets for each side.

plank

A classic exercise to "dry out" the abdominal muscles, performed statically.

The technique looks like this:

1. Lie on the floor in a horizontal position facing down.
2. Focus on the surface of the forearms and feet.
3. Align the body in a single line.
4. Stay in this position for as long as possible.
5. After 30 seconds of pausing to rest, do three more sets.

high chair

Exercise is effective in "drying" the thighs, making the buttocks more elastic and rounded.

Execution Algorithm:

1. Lean your back against the wall.
2. Take a step forward.
3. Keeping the legs stationary, tilt the upper body back until it stops against the wall.
4. Lower the torso until a right angle forms between the hips and the spine.
5. Lock in this position for 40-55 seconds.
6. Rest for a minute and produce three more similar sets.

Yoga offers a large number of static exercises (asanas) for weight loss. And although the effectiveness in relation to muscle and cardio training is low, their use can be justified in diseases of the musculoskeletal system and other pathologies when intense physical activity is not recommended.

cross fit

For men and women who are physically fit and have no health problems, it is recommended to use crossfit for weight loss - high-intensity interval training performed by alternating aerobic loads andforce during an approach.

An example crossfit workout might look like this:

1. 20 push-ups from the floor.
2. 15 hammer blows to a rubber tire.
3. Skipping rope (1 minute).
4. Six barbell squats.
5. 30 seconds of work on the ellipsoid.
6. Eight tire flips.

Exercises are performed without rest. As part of a workout, three or four of these circular sets can be done.

breathing exercises

Saturating the body with oxygen has been shown to help increase the rate of fat burning. This effect is used during weight loss.

There are four main breathing exercises:

1. Bodyflex.The workout involves taking a slow, deep breath, followed by stretching the diaphragm and exhaling.
2. Oxysize.The technique is based on a combination of continuous diaphragmatic breathing with physical exercises. 1 cycle includes sequentially produced inhalation, three dovdokhov, exhalation and three dovodyha.
3. qigong. It is practiced in different postures: sitting, standing, in the lotus position. The essence of the technique is the implementation of deep breaths through the nose and slow exhalations through the mouth.
4. Pranayam.It is an element of yoga and includes a wide variety of breathing techniques. Much attention is paid to the emotional background when performing pranayama.

Breathing exercises alone are not capable of causing rapid weight loss. However, when included in a weight training and cardio training program, they will help increase the rate of fat burning, activate the metabolism and speed up the recovery process after physical exertion.