Exercise for weight loss at home

Regular exercise is certainly good for the overall health and appearance. People who are seriously looking for not just good health and a toned body, visit the gym to maintain physical fitness in good condition.


Permanent access to the sports complex, require a lot of time and money, which you can save, if you can start doing at home. With a strong desire to lose weight and maintain the weight that you can make the most comfortable environment for yourself that is like at home.

There are a huge number of effective exercises for weight loss at home developed for many years in the fitness trainers. They are effective and proven in practice, does not require special training. Most importantly, be patient, understand that getting results takes time, to review your diet, because without that it reduces the number of calories consumed to lose weight quite difficult.

Without the theoretical knowledge and understanding of what happens in the body when the fat layer is "split", when you do exercise, it is impossible to achieve a really good effect in losing weight and build muscle. Regular exercise is definitely help you can get a good frame, but only a balanced and well-constructed diet is to make it even more beautiful.

Not only to get rid of extra pounds, but body fat, you should take into account three important points:

  1. Be sure to consume fewer calories. This does not mean that you just need to calculate the energy value of the food, "throw" from the usual menu any food to reduce the caloric content. Need to get rid of them foods that are too high in energy value. Your daily diet should be designed for the number of calories that your body can fully process, because of the extra number of turns to fat.
  2. To control insulin levels. Insulin is needed to transport glucose from food to cells in the muscles to replenish glycogen stores. The last substance has a significant role in the recovery after each exercise. The lack of control over the degree of increase in insulin can cause weight gain. And not get the opposite effect, you need to eat carbohydrates only proper and specified in this meal time.
  3. To train exclusively on a regular basis. It is impossible to lose weight when exercise is resorted to from time to time. Of course, the best way to control the frequency of the class is in the gym, but even if the employment there are many fat burning programs that can be successfully run at home. Most importantly, be able to control yourself, not make excuses for their own laziness.

If you follow these three rules, the results will not keep itself waiting, and all efforts will be justified completely.

The best fat burning exercises at home

The following seven exercises are an effective tool in the fight against excess weight is perfect for performing at home for those who want to become thin.


The exercise was designed specifically to engage your core muscles, legs, torso. Study of multiple muscle groups makes the burpee is quite complex and difficult to implement, but achieved with the help of the weight-loss effect fully justifies these efforts.

Burpee is performed according to the following timetable:

  • feet, put a shoulder-width apart and squat;
  • stop the accepted position, touch the floor with both hands;
  • jump back down and decrease the chest;
  • raise your chest and jump feet first;
  • back to the "squats";
  • rising to his feet, jumps up, and keep your hands raised towards the ceiling.


Are part of any training program, regardless of goals, which is easily explained feature of the exercises. Push-UPS are to work more muscles, you can increase or decrease the difficulty level of implementation.

Doing push-UPS as follows:

  • hands resting on the floor, when the drive belt;
  • the toes are on the floor;
  • lower the body so that it forms a straight line;
  • exhale and return to starting position.

Repeat the push-UPS 10-20 times. The number of repetitions depends on the level of training.


Jumping Jack

When any problems with the implementation of the burpee and push-UP does not occur, it is necessary to make jumps, which is quite simple cardiovascular exercise. They are very burn calories, it can be done at home.

By Performing A Jumping Jack:

  • feet put on width apart;
  • began to jump and move your arms up and down;

The rotation of the foot

Lovely rhythmic exercise, which requires only minutes to perform. It is designed specifically for the drafting of the press and the inner part of the thighs.

The implementation revolves around:

  • stand straight, hands placed on his head, legs raised and bent at a right angle, rotate in a circle for about 15 seconds;
  • next, do the same movement, but on the other foot.

Of each leg 2 obtained by the approach.

Push-UP upside down

The purpose is to strengthen the middle-Delta and triceps. The main advantage of pushups is that there is no need to use additional devices.


  • than simple pushups, but your feet reach your hands;
  • slowly raise your hips to form an inverted "V";
  • hands bend your elbows, make sure that the head touched the floor surface;
  • return to the original position.

These are push-ups a minute.

Jumping rope

Simple and easy exercise, which is suitable for both men and women. Most importantly, it is a rope. To jump rope you will need about half a minute. If the level of training, select a normal pace, and then increase the intensity. So a good sweat, such as jumps help to lose weight.

Jumping rope


Beautiful and quite an effective workout, which affects literally every muscle in the human body. There are many variations of its implementation. Work out shoulders and back, grasp the bar with your hands, pulling until the crossbar of the jaw. Falling repeat the same thing. Bicep work and pull on your back.

Knees upright

This is a great drill press perfectly complemented by training. For beginners it better at the beginning of their home workout.

Exercises to build muscle at home

Along with weight loss, many you want, and still get a decent profit dry, i.e. devoid of fat muscles. This goal can be achieved without a gym. Exercises to get an attractive and the relief of the body also helps to burn calories, but this effect is second in importance, because the emphasis is on growing muscles, and calorie consumption increases considerably and then, when a person is at rest.


Movement from side to side and back and forth allows you to strengthen the muscles of the thighs. Like squats on the left and the right side should be done for 40 seconds, then proceed to step. Do skaters need at least 40 seconds.


Beautiful adaptive to the individual features of the training. It is possible to simplify, and complicate.


  • standing with your feet shoulder-width;
  • your hands are at your sides, in front or behind;
  • go back down, thighs and buttocks.

Keep your back straight, slightly bend the lumbar region.



Necessarily carry out for those who want to be beautiful and supple thighs:

  • take a standing position;
  • make a step forward;
  • knees bend at right angles, ankles and shoulders should be over hips;
  • drop down;
  • return to starting position and repeat the same movement, but on the other foot.

The number of sets is equal to from 3 to 10, more preparation for the larger load.

What workouts and exercises you can do at home?

The above exercise is only a small part of the many training programs that everyone who wants to lose weight can perform at home. There are other ways through which you can burn calories and vary the exercises, many of which at some point is not enough for self-study.


Looking at the people practicing yoga, you can get a false impression that you can do it simply, because the movements there is a minimal amount compared to other types of exercise. The apparent ease hides a huge "work", which allows you to burn a lot of calories. Yoga is good to practice at home consists of meditation, breath control, taking different postures to get rid of body fat.


Mistakenly believe that Pilates can be practiced only in the gym. Enough to have a Carpet and a video of the basic framework, if this technique is new. Pilates there are a variety of exercises to strengthen the core muscles. Only a few times I feel that the body is a lot stronger than before. Some may even improve the relief of muscle, increase flexibility. In addition, regular performance of Pilates your posture will improve.

Daily diet and nutritional supplements for weight loss

Optimal weight loss results are achieved when regular exercise is accompanied by proper diet, and in some cases the use of special dietary supplements.

To achieve a good effect to reduce weight in a relatively short period of time, you need to:

Proper nutrition
  • Remove foods with high concentration of oils, sugars, fats, replacing them with more healthy options. Instead of fast food, should eat vegetables, fruits. Healthy and the right food to give your body all the nutritional essential nutrients needed by the people.
  • Drink plenty of pure water. To maintain water balance, because of the hour, the moisture released from the abundant sweat, have a drink of water.
  • Refrain from drinking alcohol. It contributes to the accumulation of fatty deposits.
  • Eat plenty of protein food. Protein is necessary to build the body. And because sport is a kind of "bodybuilding", it is a substance, which is needed for growth and repair of muscle fibers. In addition, this protein is directly involved in the process of monitoring its own weight.
  • Take special supplements for weight loss. Fat burners, if your goal is weight loss requires immediate action, in order to more quickly achieve the desired result. These supplements have proved a good tool for many years.
  • To prevent overtraining. Large amount of exercise does not allow the body recover quickly, which is also very bad.


To achieve the desired weight in the process lose weight, build perfect body, you need to be ready for hard and fruitful work, which of course bring results, as shown in the figure acquire a beautiful silhouette. Along with the fat burning effect, regular implementation of the above exercise has a positive effect on health, reduce the risk of developing many diseases.