The best seven exercises for weight loss at home

13 May 2025

When you consider losing a few kilograms, you should immediately consider not only about diets, but also the most effective exercises. I offer a wide range of equipment to modern fitness clubs: power simulators, treadmills, elliptical simulators, fixed bikes, dumbbells, rods and other options. But is all this necessary for weight loss? In my professional look - no! Indeed, if you don't have the opportunity to visit a fitness club (mostly due to lack of time), you can use very effective exercises that can be done at home. Send the theme is the best exercises for weight loss at home.

Please note that these are not only randomly selected exercises. These exercises are selected based on the years of fitness coach. And they all proved many times the high efficiency of many different people in various weight loss complexes and general physical education.

To the beginning, a small theory that explains the essence of the subject.

What should be exercises for weight loss at home? All exercises are not suitable for effective weight loss, they are only suitable for certain rules. Since we are often deprived of the opportunity to use additional equipment at home, weight loss exercises should be quite complex. And of course, they can be realized with a small additional weight that can be at home: dumbbells, pancakes from dumbbells, body bar. What's there - ordinary water bottles!

Slimming exercises should be very energy members. All of this is not suitable for simulators and block systems with all kinds of equal - hand in hand - all this is not suitable! We need real exercises that hire very large muscle masses. The load should be good, significantly increasing pulse to sweating and deep breath. Otherwise, there will be no necessary hormonal shifts in the body.

The fact that exercises have many freedoms and should not limit ourselves to bending in a joint on a plane. When performing the right exercises, you have to maintain balance and force the suspected muscles! Such exercises contain many different muscles and organs for work. And this is very good! After all, this accelerates metabolism. Exercises should be directed to different parts of the body, not only to the problematic ones with curves. So forget the exercises to lose weight! Train the whole body. And in the abdominal muscles, don't forget to exercise 2-3 in addition. Thus, you immediately solve too many problems and not only remove your stomach.

And the last. Weight loss exercises should be done in a large number of repetitions: 20-30 or more! Ideally, 50-60 times. If some exercises will be difficult, there will always be simplified analogs. Remember, it is important to do too much again for weight loss!

The best seven exercises for weight loss I chose the best exercises you can use at home and in daily life. Most of my customers easily perform them at work, in the office, in a warehouse, next to their cars during stops. These exercises.

Squatting Traditional crouches performed in accurate and sufficient amounts are one of the best exercises for weight loss.

Sweat performance Stand straight, the legs of the shoulder width are separate. Hands are lowered along the body. Squeeze the lower back and give back some pelvis. Bend your knees and lift your arms forward or over your head. In the lower position of the thighs, it must be parallel to the floor and the back should still be tense. The waist is not round! It is important that your knees do not go too far during squatting. Damaging! To avoid this, take the pelvis more strongly and tilt the body forward. Take a deep breath as you bend your legs, grow up - breathe. If you can perform at least 25-30 mouth fights. 50-70 is great.

Push -UPS It is another magnificent exercise that exists to pushing from the ground and fully realize it everywhere.

Execution of Pushs Take the position of lying. If you are not yet well physically, use pushing options with your knees (see the link below). Your hands are wide enough, not less than 85-95 cm. The body and legs should be a line. Rentally bend your elbows and try to touch the ground with your chest. It's always useless. But he must be trying for it. If it is hard to push up, you can only bend your hands, not to the end, not only. This is also very useful. Nevertheless, this very useful option is obtained. Then straighten your arms on the elbows. Repeat the required number. Take a deep breath while bending your hands. As you expand - breathe.

Living This is one of the best exercises for weight loss in the abdomen.

Placement exercise is primarily a training of abdominal muscles.

Exercise Lay on a sports carpet, bend your knees up to 90 degrees, extend your hands towards your head. Lift your arms energetically and immediately bring your body to the sitting position. Then go back to the starting position without any problems. If your legs rise while sitting, wear hooks for some heavy products: a sofa, a cupboard, etc. When lifting the body, breathe, in reverse - left.

Sit-up should try to perform at 20-30 repetitions. And certainly put something softer under the sacrum area, otherwise you will educate this place in many repetitions.

Bridge This exercise helps to lose weight in hips.

The bridge is the perfect tool to train the muscles of the hips and the back of the hips.

Exercise Lie on the carpet and bend your knees into the corner towards the knees. About 20-30 cm between the feet. Fold your hands on your stomach. Working with the muscles of the legs and hips, lift and download the pelvis smoothly. If the exercise is given very easily, it is worth setting an additional load on the lower abdomen or it is worth to exercise on a leg (see the link below).

When lifting the pelvis, breathe, lowering - breathe.

At least 20-30 should be done in this exercise.

BURPEE BURPEE - King of Weight Loss Exercises! But it is quite difficult to do.

Burpee Execution There are several options for Burpee.

Experienced - Burpee for Classic Pushing -UPS + Jumping Burpee for an average level - pushing with knees - climbing the standing position Burpee for beginners - a position lying + climbing the standing position In general, everything comes to stop the stop and then quickly moves to the standing position. And repeat many times. Experienced fitness lovers complete with jumps. Less experienced - change the position of the body as quickly as possible.

Breathing while Burpee is deep and rhythmic for the rhythm of movements. Otherwise, you will not live until the end of the approach!

Burpee should be done in a large amount of at least 20-30 times per approach.

Plank Planck is an exercise for weight loss in the waist and abdomen. Aircrafts are static exercises for waist and press.

Fulfilling the front bar Take the standing position on the elbows. The body and legs are in the same line. In this position, it is necessary to maintain at least 30 seconds or more.

Fulfilling the side bar You should take the position of standing on an elbow. The legs should be placed in the other. It is more difficult to maintain balance. The task is to stop at least 30 seconds on one side and then on the other. This is considered an approach.

You can breathe while allocating. However, it is better to do rhythmically without delay. You can stop in the strips for a few minutes when you buy it.

Walking Sports is one of the most pleasant exercises for weight loss, which is a daily walking on a daily basis. Just walk and enjoy! What could be better? Walk for at least 30-60 minutes every day. In bad weather, you can change a walk by walking on the treadmill.

How to make weight loss exercises correctly You can perform them in any order three to four times a week. However, before performing the exercises, a short hot -up is worth making.

The number of approaches is two or three. The number of repetitions is 15-25 or more depending on the exercise. Static exercises - strips - perform 30 seconds or more.

And the walk should be applied for 30-60 minutes or more every day.

Exercises cannot be done at the same time, but to break them on different days and to engage in daily basis. This is much more effective!

Now you can know enough about the most effective exercises for weight loss at home. The case is small - use them in practice and enjoy the result. I wish success!