Effective fitness for weight loss: what exercises you can do at home

3 min


Fitness is one of the most effective ways to lose weight. What kind of exercise for weight loss can be done at home – read in our material.

Less than a month is left until the beginning of spring, which means that you have very little time left to prepare your body for open clothes. Of course, you can go on a diet, however, as practice shows, this gives a short-term result, which very quickly goes nowhere. If we talk about the result, which will last for a long time, the best choice – is an exercise for losing weight in a pair with proper nutrition.



Of course, the prospect of doing gymnastics and trying to eat right may not be pleasant to everyone. But let’s be frank, in order to have a result, you need to work. And sometimes it is hard. At such moments, think about beautiful clothes that you can wear after you lose those extra pounds. It should also be noted that losing weight in this way will not occur with lightning speed. However, the result will last a long time. And if you lose weight after weight loss, you can always be slim.

For weight loss, you need to do 5 workouts per week, three of which will be with the power complex of exercises and two – cardio. Also remember, before each workout you need to do a little warm-up.

Swing legs


You will need a chair to do this exercise. Lean on his back with your hands, stand straight, feet shoulder-width apart, bend your right leg a little at the knee. Next, make a sharp swing with your left foot, returning it to its original position. Please note that the position of the right leg, at the same time, should not change.

Perform 3 sets of 20 times for each leg.



One of the most effective exercises for losing weight of the lower body is squats. To perform this exercise, spread your legs a little wider than shoulders, socks, at the same time, must “look” straight. On the exhale, do a squat, knees during the exercise should not be beyond the level of the toes. This is a very important point that will help you avoid many injuries. On the inhale, return to the starting position.

Perform 3 sets of 20 times.


Jumping is a great exercise in order to drive away excess fat throughout the body. There is no particular technique in jumping: the main thing is to just start doing it. The only point that you need to remember while performing jumps is that you can only land on bent legs. Otherwise, an injury is inevitable.

Perform 30 regular jumps, 20 with knees with kneeling up, and 20 with knee bending.

Leg swings lying

Leg Swings Lying

Legs on the floor, on the right side, legs flat. Bend your right hand in the elbow and position as you like. Place your left on the thigh. On the exhale, follow the swing with your left foot. Exercise is done at a slow pace and maximum amplitude (that is, you have to lift your leg as high as you can without flexing your knee). Next, in the same slow pace, return to the starting position.

Perform 3 sets of 15 times for each leg.



Planck is considered to be one of the most effective exercises for the whole body. So, it strengthens the press, back, buttocks and legs, and also helps to get rid of fat deposits. The essence of the exercise is to stand in a static position for 2-3 minutes, relying only on the hands and toes. At first glance, nothing complicated. However, only at first. In fact, holding a position is difficult, but the results are impressive.

To do the bar, take up the “lying flat”, inhale and exhale, and then raise the body, resting your elbows and toes. Pay attention, during the exercise, your buttocks and the press should be as tense as possible, and there should be no sagging on the back.

At first, hold the position for 10-15 seconds, gradually increasing the time to 2 minutes.

Dumbbell lifting

To work on your hands you need dumbbells. If you don’t have them, you can use ordinary plastic water bottles. To do the exercise, stand up straight, legs – at shoulder level. Arms bent at the elbows, palms “look” straight. On the exhale, raise your hands up as much as possible, fix the position and return to the starting position. It is worth emphasizing that the exercise is performed at a slow pace.

Make 3 sets of 15 times.

Rest between sets should not exceed 45 seconds. Between exercises, you can relax for 90 seconds. Also, remember, after a workout cannot eat for 2 hours.

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