Weight loss exercises for girls: examples of fat-burning workouts for the gym and at home. An effective exercise to burn belly fat and lose weight quickly Workouts to burn belly fat at home

We present to you an updated translation of an article from a popular English-language website on fitness and weight loss.

Before we get into the workout overview, here's what you need to remember:

1. To really see results, simply working out on the elliptical for 30 minutes a week while watching your favorite TV show is not enough. You need at least three workouts per week if you're just starting out. Or five or six workouts if you are already in the routine. That's according to Holly Rilinger, a Nike professional trainer, Flywheel instructor, and star of Bravo's Work Out New York. “And keep in mind that rest is key to a physical and emotional reset, so be sure to include at least one rest day in your routine,” she adds.
2. Extremely It’s important to give your best in every workout. “It's better if you work at full capacity three times a week than at half capacity five days a week,” says Rilinger. – Make it a rule that every time you enter the gym, you are ready to give 100%. As you practice, constantly ask yourself, “Can I do more?”
3. Experts say that for long-term positive changes in your body. healthy eating no less, if not more, important than going to the gym.

Basic rule:“Find a coach or workout that makes you happy. This is actually very important to "losing weight effectively," says Rilinger. When you enjoy what you do, you're more likely to get into the habit of doing it regularly. Below, check out 10 workouts that are sure to help. you to achieve your weight loss goal. Try them. And remember: if you have tried many options and did not like any of them, this does not mean that the sport is not for you. It may be that your trainer is simply not suitable for you Don't give up on the way to your goal.

1. Interval training

Interval training is the number one weight loss method that experts keep talking about. What is he like? "It's any form of exercise that repeatedly causes your heart rate to increase and then slow down," says Rilinger. This type of workout gets your heart pumping, which in turn speeds up your metabolism. This way you burn more calories.

One of the many variations of interval training is cycling, although it mostly involves cardio rather than a strength element. Rilinger also notes that the exercise bike works different muscles: quadriceps, hamstrings, glutes and abs. And this further enhances the fat-burning effect of the workout. “The more muscles you use, the more calories you burn, because all muscles need energy to work,” says Rilinger. – And the more energy you use, the higher the number of calories burned. All this is interconnected"

Interval training example

2. Strength training with weights

Consider strength training "the mother of all weight-loss techniques, the highest link in the training food chain, the supreme deity," Rilinger says. Resistance training, either bodyweight or weight-bearing, is another incredibly effective way to shed extra pounds. Lifting weights has been shown to increase your resting metabolism, which means you'll continue to burn calories after your workout. Rilinger suggests adding three strength workouts to your schedule. Also, as your body gets used to the load, the same movements of the same intensity become less effective over time. Therefore, it is recommended to change exercises approximately every three weeks to keep the body in good shape. A great option is to train with dumbbells (and use real ones, not flimsy pink dumbbells).

3.Boot Camp

An excellent workout that speeds up your metabolism for a long time is boot camp. These classes (like Barry's Bootcamp) combine two of the most effective styles of training: interval and resistance. "You'll quickly perform high-intensity exercise, both cardio and strength, in a short time, alternating them with short periods of rest." "says Adam Rosante, certified personal trainer and creator of the 30-Second Body workout program. If you're trying this workout for the first time, don't hesitate to ask a trainer for advice. A good mentor can help you determine whether you need to change the weight or intensity (hint: if you can easily do 10 reps, you definitely need to add weight), will tell you the correct technique for performing the exercises, and will suggest how to change or replace any movement that is causing you discomfort or could lead to injury.If you can't If you find time to go to the gym, you can train with Rosante remotely using the 20-minute C9 Challenge video or any other video, such as his 16-minute bodyweight workout.

Bootcamp Workout Example

4. Boxing

“Essentially, boxing is just another form of interval training,” explains Rosante. It also makes you feel like a cool bad guy. Here's what you need to remember: A common beginner mistake is to use only the strength of your hands to strike. It is correct to use more strength of the entire body for strikes. This way you will include in the work those muscles that are usually ignored during other workouts (for example, the obliques).

This type of training is best done in the gym. Rosante argues that for a beginner, the help of a professional is necessary, since without it it is very difficult to master the correct technique and maintain the required level of intensity. But if you still want to train at home, try this video from Milan Costich, the founder of a boxing gym in Los Angeles.

5. Running

To run, all you need is a pair of running shoes and leave the house. But if you're trying to lose weight, lazy, sluggish jogging is not your choice. You need to speed up or run uphill (or increase the incline on your treadmill). “Running uphill works your leg muscles and buttocks—two of the largest muscle groups in the body—even more. This engages the smallest muscles and uses even more energy,” explains Rosante.

As mentioned, the more energy you use, the brighter the fire of calories you burn burns. But the correct technique is important here too. “Run uphill, lifting your knees as high as you can, dropping your heels directly under your body. Without clenching your palms, bend your arms at a 90-degree angle and move them straight forward and then back toward your back pockets,” explains Rosante. And don't move them too far when running, as this is simply a waste of valuable energy that your muscles need. If you're on a treadmill, here are some workout options to get you started.

Correct running technique for weight loss

6. CrossFit

CrossFit has become very popular for a reason. After all, he works. At least when you train correctly. However, this principle applies to all types of training.

CrossFit workouts are very varied. They can consist of anything from kettlebell swings to rope climbs, from jumping jacks to front squats. And these workouts are short and very intense. It is very important to find a gym that suits you best, as well as a professional trainer who can correctly explain the exercises and modify them if necessary.

What is crossfit

7. Tabata

If you justify your reluctance to exercise due to lack of time, Tabata is what you need. Shanon Squires—an exercise physiologist and coordinator of the athlete performance lab at the University of Colorado's Anschutz Health and Wellness Center—explains that it's a 4-minute high-intensity interval workout consisting of eight 20-second bouts of exercise alternating with 10-second bouts of exercise. recreation.

This pattern can be used with any exercise, including functional rope exercises. In four minutes you can speed up your metabolism and heart rate. But Squeers says this shouldn't be your only workout if you want to lose weight. "Your body will quickly get used to these intervals, so you'll have to increase the intervals or intensity of your workout to see results," he says.

Rosante suggests increasing the duration of such a workout to 20 minutes without changing the scheme. You simply choose four exercises—such as jumping rope, squats, sprints, and squat jumps—and perform one of them for 20 seconds as fast as you can (while maintaining proper form, of course). After 20 seconds of exertion, you need to rest for 10 (and only 10) seconds. Repeat all eight rounds at this pace (4 minutes total), then rest for a minute and move on to the next exercise.

This is what a Tabata workout looks like

8. Yoga

Do not think that yoga is a workout for the lazy, which is intended only for days of active rest. Rilinger says yoga may be the secret weapon in your weight-loss arsenal. After all, it develops flexibility and improves health, and this is very important for the effectiveness of other, more intense workouts (for example, boot camp).

But that's not all. “Yoga requires balance and stability, which means it develops functional strength. In addition, it has a beneficial effect on mental health,” says Rilinger. Try incorporating yoga into your schedule at least once a week. If you can’t go to the gym, you can start doing it at home.

All Bikram Yoga exercises (hot yoga)

Attention! Save the picture to your computer to make it easier to look at, you can also print it out and hang it on the wall.

9. Swimming

If the thought of running scares you, or if you want to exercise without straining your joints, hit the pool. Rosante claims that an hour of swimming can burn more than 750 calories and still work all major muscle groups. As with any physical activity, you need to start swimming carefully.

Rosante suggests this plan: hold on for as long as you can, standing straight in the water and using your arms and legs to stay above the surface. Then rest for two minutes. After resting, swim 10 times 100 meters (this is a back-and-forth swim in an Olympic pool). Rest for a minute between sets. When you finish this workout, you will feel a pleasant exhaustion in your muscles.

Swimming technique for weight loss

10. Jumping rope

It's time to remember your childhood. Namely, physical education lessons in which you learned to jump rope. A jump rope is an excellent exercise machine, cheap, portable (it will fit into even the smallest bag!) and can be used almost anywhere. Just a couple of minutes of jumping and you will feel your heart speed up.” Here is Rosante’s jump rope workout plan:

1. Warm up by jumping rope for three minutes;
2. Perform 100 traditional jumping jacks (lifting both feet off the floor at the same time and without performing additional rope rotations or jumps);
3. When finished, perform 100 sprint jumps (the same traditional ones, but as quickly as possible);
4. Repeat step 2 and 3 according to the following format: 50/50, 21/21, 15/15, 9/9;
5. If you need more, work your way up this pattern back to 100/100 jumps.

And yes, it is highly not recommended to jump barefoot. According to Rosante, “There are few things that compare to the pain of a jump rope hitting your foot.” And everything that can be done with a jump rope can be done without it (if you suddenly don’t have a jump rope at hand).

Lose 8 kg with a jump rope

These exercises give a long-lasting boost of energy and vigor, circulate blood throughout the body and give stress to all the muscles.

Slimness is not only beauty, but also health. A large amount of junk food, a passive lifestyle and lack of sleep contribute to the accumulation of excess fat. It is necessary to devote at least half an hour a day to sports and at least an hour to walk in the fresh air. You can go to the gym or swimming pool, or work out at home. A set of exercises at home will help you reduce fat, make your figure more toned and improve your physical fitness. The main thing in such training is regularity.

Simple exercises for beginners

If you have not exercised before, you should start with light exercises to help your body get used to the load. In the first stages, 15-20 minutes will be enough for training. Exercises should be performed at a leisurely pace and without dumbbells. If the load becomes too light, you can increase the training time.

The complex for beginners includes the following exercises (number of repetitions - from 15 to 20 times):

• Half squats - you need to squat shallowly, stretching your arms straight forward;
• Lunges - alternate bending of the legs at right angles at the knee;
• Plie squats - slow squats on wide-set legs, toes turned to the sides;
• Push-ups for beginners - do push-ups from the floor, leaning not on your toes, but on your knees. You can put a special mat or towel under them;
• Abdominal training – lie on your back, knees bent, hands behind your head. As you exhale, raise your shoulders, while inhaling, lower them. You can’t strain your neck, only your abdominal muscles should work;
• Glute bridge - lie on your back, bend your knees and lift your buttocks up and then down.

These exercises give a long-lasting boost of energy and vigor, circulate blood throughout the body and give stress to all the muscles. During class you can take breaks of 5 minutes. After training, it is advisable to stretch.

Exercises for fat burning

There are two options for combining such loads:

• One day is devoted to cardio training, the other day to strength training;
• The training combines two types of exercises. For example, a class starts with cardio and ends with strength training. Each exercise trains a specific muscle group.

For training to be effective, it is necessary to combine different loads. You can also exercise with small weights.

For weight loss, low weight dumbbells with a high number of repetitions are effective.

Slimming the abdomen and sides

A small amount of fat around the belly and waist is normal. Adipose tissue supports internal organs and bones.

Excessive fat accumulation is a sign of:

• Poor metabolism. The older you get, the more likely you are to gain weight. With age, the body requires less and less calories, so the excess accumulates in the waist area;
• Genetic predisposition. If your parents or grandparents are overweight, then you are more likely to be obese;
• Sedentary lifestyle. Those who work in an office are more likely to accumulate excess weight than people with an active lifestyle;
• Overeating. If you eat more calories than you need, you will definitely gain weight. Overeating coupled with a sedentary lifestyle will help you gain weight very quickly;
• Severe stress and illness. When stressed, many eat more, and the level of the hormone responsible for fat storage also increases. Also contributes to the accumulation of belly fat breast cancer, heart disease, hypertension and diabetes;
• Changes in hormonal levels. With the onset of menopause and changes in hormonal levels, the risk of fat accumulation in the waist area increases.

Ab crunches

This complex is an excellent remedy for belly fat. It not only helps you lose weight, but also trains your abs, thereby strengthening the abdominal wall. For the effect to be noticeable, you need to eat rationally (do not go on strict diets) and give the body enough time to rest.

The list of exercises includes:

• Regular crunches. You need to lie on your back, bend your knees, and put your hands behind your head. As you exhale, lift your upper body, while “twisting,” and as you exhale, lower yourself down. Repeat the exercise 10-20 times;
• Reverse crunches. Lie on your back, bend your legs and place your arms along your body. Raise your legs and pull your knees towards your chest as you exhale. Place your feet on the floor and inhale. Repeat the exercise 10-20 times;
• Oblique twists. Lie on the floor in the same position as for regular crunches. The feet should not touch the floor. When twisting your upper body, turn it to one side and then lower yourself to the floor. Alternate turns in different directions. Do about 10-15 repetitions on each side;
• Crunches with leg raises. Lie on the mat, stretch your legs up, crossing them. Do regular crunches. Exhale as you rise and exhale as you lower your body. Do 20-25 repetitions;
• Side crunches. The exercise is similar to oblique crunches, but differs in that when lifting the body, you need to lift one leg. For each side, do 10-15 repetitions;
• Bicycle crunches. Lie face up, hands behind your head. Raise your legs and bend them at the knees, pull one knee to your chest. When raising your knee, you need to try to reach the opposite elbow. Do 10-15 repetitions on each side.

Different types of crunches are great for training your abs. Exercise strengthens several muscle groups, which promotes good digestion, straight posture and improved physical health.

Plank and slopes

The plank is an excellent exercise for burning subcutaneous belly fat. It does not pump up the abdominal muscles, making them more pronounced and voluminous, but only burns fat deposits. The complex consists of different types of planks, as well as bends and various lunges:

1. Plank with a turn. Lie on your side, leaning on your arm bent at a right angle. Stretch your legs and keep them straight. Raise your hips and stay in this position for half a minute. Trained people can stay in this position for 1-2 minutes. Do the same exercise on the other side of the body;
2. Lunges with twists. Lunge forward with one leg and extend your arms parallel to the floor. When you step forward, imagine that you are sitting on a chair. Rotate your body and then rise. Repeat the same exercise on the other leg, 15 times for each side;
3. Tilts to the side. Stand up straight, put your hands behind your head. Bend to one side as much as possible and stay in this position for a quarter of a minute. Straighten up and repeat the same for the other side. Subsequently, the time can be increased;
4. Vacuum. This exercise helps to flatten your stomach and improve digestion. It is better to do it in the morning before breakfast. You need to get on all fours, relax your abs and breathe deeply. Tighten and pull in your stomach for 0.5 minutes. Repeat 5-10 times;
5. Raising your legs on a chair. Eating on a chair, lower your arms along your body. As you exhale, pull your knees towards your chest, holding this position for 10 seconds. Inhale and lower your legs. Do 10-15 repetitions.

It is better to perform these exercises on an empty stomach or 3 hours after eating.

Cardio exercises for the abdomen

Cardio exercise improves digestion and burns fat not only in the belly, but throughout the body.

The complex consists of the following exercises:

• Walking. This exercise has no contraindications and is great for beginners. Every day you need to walk at a fast or medium pace for 0.5-1 hour in the fresh air. This will help to gradually reduce weight, give a good workout to the heart and improve metabolism;
• Jogging. After walking, you can start jogging. It is best to run in the morning or after a long break after eating. This exercise trains the heart and lungs, helps maintain health;
• Interval running. This type of running is great for kickstarting your metabolism. Its essence is that you need to run 100 m at a fast pace, 200 m - run at an average pace, and the next 100 m - walk;
• Swimming. This exercise not only helps you lose weight around your waist, but also trains your arms. It keeps the whole body in good shape, burns a lot of calories and strengthens the heart. It is recommended to swim 2-3 times a week.

For exercise to be beneficial, you need to give the body timely rest to restore muscles.

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Standing leg exercises

You need to do the exercises so many times until you feel tired. Completing the complex should give you a feeling of slight fatigue, and the next day - mild muscle pain.

The list of exercises for the buttocks and thighs is as follows:

• Plie squats. This exercise trains the inner muscles of the thighs and buttocks. Squats both with your own weight and with dumbbells. To perform the exercise, you need to stand up straight and keep your back straight. Place your feet wider than your shoulders and turn your toes out. Take dumbbells in your hands and stretch them in front of you. Squat down and slowly return to a standing position. When squatting, the leg should form a right angle. There is no need to lower your buttocks below your knees, as this puts a lot of stress on your joints. Do the exercise 20-25 times;
• Lunges. To do this, you need to stand up straight, put your feet shoulder-width apart. Step forward, bend one leg and slowly sit down on it. Straighten the other and press your knee to the floor, placing it on your toe. The weight of the body should act on the leg that moves forward. Rise up, leaning on your leg, which is put forward. Perform the exercise 20 times on each leg;
• Deadlift. The exercise trains the muscles of the buttocks and hamstrings. You need to stand up straight, with your toes turned slightly inward. Take dumbbells or water bottles and place them in front of you at hip level. Bend your body forward without bending your knees. If it doesn’t work out, then at first you can bend them a little. The hands should reach the knees, then the body straightens. Perform the exercise 15-20 times;
• Swing your legs. Trains the buttocks, the back of the thigh, helps to make the buttocks round. To perform this, you need to place your feet shoulder-width apart or kneel down. Swing your legs to the right and left. Breathe freely without holding your breath. Perform the exercise 30 times on each leg;
• Raising your leg onto the platform. The muscles of the back of the thigh and buttocks are well worked out. Any surface is suitable as an elevation - a bench, chair or stair step. We place both legs in turn on a hill at a medium pace. We raise the leg standing on the bench a little, hold it in this position and then put it down. Perform 10-15 times on each leg;
• Plié on toes. Trains the muscles of the thighs and calves. Stand up with your feet shoulder-width apart. Turn your socks out. Rise on your toes, squat, lower your heels;
• Swing your legs. Strengthens the muscles of the back and front of the thigh. Place your feet together and straighten your back. Swing forward, then take your leg back, bending your body forward.

Leg exercises while lying or sitting

These exercises are performed sitting on the floor or on a special mat:

1. Gluteal bridge. When performing, only the muscles of the buttocks are trained. You need to lie on the floor, bend your knees, place your arms along your body. Raise your buttocks, forming a half-bridge. Hold for 10 seconds, then lower to the floor. To increase the load, you can place your feet on an elevation. Perform the exercise 25-30 times;
2. Hyperextension. This exercise works the glutes without affecting the quads and knees. The muscles of the lower back and abs are loaded. To perform this, you need to lie on your stomach, stretch your arms along your body (if you want to ease the load on the muscles). Those who want to increase the load on the muscles need to clasp their hands behind their head. Raise your body from a lying position while exhaling, stay in this position, and return back. Perform the exercise 25-30 times;
3. Walking on your buttocks. This exercise makes the buttocks beautiful, trains the back and front of the thighs, and strengthens the pelvic floor muscles. It is recommended to perform this exercise not on the floor, but on a special mat. To perform, sit on the floor with your feet together. The back is straight, the shoulders are straight. Move back and forth on your buttocks at a fast pace. Breathing should be free. Perform the exercise until you feel a pleasant pain in the gluteal muscles;
4. High chair. This exercise is performed in a static state (at rest). It perfectly loads the gluteal, posterior and anterior thigh muscles. You need to stand against the wall, leaning your back against the wall. Bend your knees at a right angle. Place your arms along your body. Stay in this position for a minute, repeat several times;
5. Bike. The exercise works the muscles of the buttocks, abs and thighs. To perform, lie on your back, place your hands behind your head. Bend your knees, raise your legs so that your hips form a right angle with the floor. The closer the hips are to the floor, the greater the load on the buttocks. There are two options for the exercise - imitation of riding a bicycle and bending your knees, touching the elbow of the opposite hand. Do 30 repetitions on each leg;
6. Lying leg raises. Trains the outer and inner thighs. Lie on your side, rest your elbow on the floor, stretch your legs. Raise the leg on top, then slowly lower it. published .

Yana Gornostaeva

P.S. And remember, just by changing your consumption, we are changing the world together! © econet

Are you trying to get rid of excess weight and don’t know which fat-burning workout is the most effective and whether you need to do aerobic exercise or can you do without cardio training? In this article, we will share with you five effective complexes, which include the best fat burning exercises that will help you lose weight quickly!

We all know what it's like: Spring is in full swing, summer is inexorably approaching, and you have no time left to start a full three-month weight loss program to lose weight for the summer.

Luckily for you, there is another way to earn those coveted abs for the summer.

Simply add a couple of short, fat-burning exercise routines to your current workout routine and get your weight loss off to a powerful start without significantly changing your workout routine.

Each workout for burning fat on the list is suitable for men and women, the differences will only be in the working weights. You don't have to come up with a summer weight loss program yourself.

Choose your own complexes for the buttocks and hamstrings, back and core, for the whole body, supersets for the arms and impact training for the chest and shoulders, combine them at your discretion, and introduce them into your weekly split, work with heavy weights, and have fun from the process.

No thinking or planning - just go and train, and this summer will be guaranteed to be the leanest summer of your life!

Com Plex 1: Lower body impact training for glutes and hamstrings

This fat-burning workout in the gym for girls will not only help you shed those extra pounds. You can improve the tone of your gluteal muscles and hamstrings.

The buttocks and biceps of the thighs often cause a lot of problems for women, but such training will not hurt guys either.

Superset "Good morning" 3 sets, 10-12 reps Hyperextension (back extension)
Standing calf raise
Superset Hip trusts with barbell Single leg glute bridge 4 sets, 10 reps per leg
4 x 10 per leg
Back lunges with a barbell (or Smith machine) 4 x 10 per leg
Wide stance barbell squat 3 sets, 10 reps
Seated leg curls 3 x 8 per leg

Secrets of exercise technique

“Good morning” with a barbell / Back extension: Lean forward at the hip with your back straight. Be careful to maintain a neutral neck position and keep your shoulders level. As you straighten your back, tuck your chin and round your upper back to place more emphasis on your glutes.

Standing calf raise: Aim for a full stretch at the bottom of the range of motion on each rep for a count of 1. Maintain control and do not spring back as you move up.

Hip trusts with barbell/Hip trusts on one leg: You may need to stock up on two barbells for this superset so you can quickly switch to a lighter weight when performing a single-leg exercise if necessary. This movement is similar to a regular hip trust with only one leg raised off the floor.

: Keep your non-working leg straight, lift it off the floor and walk it back as you lower your body. She will serve as a counterweight to you. Shift your body weight to the heel of your flat foot, and maintain symmetrical hip and shoulder alignment as you bend down for each rep.

Smith Machine Back Lunges: The Smith machine version of the exercise is no different from the back lunge with a barbell. This gives you more stability and you can concentrate on moving your legs rather than maintaining your balance.

Barbell squats with wide stance: Lower into a squat for a full 4 seconds. Squat as low as possible without letting your heels leave the floor. Your goal is to reach a point where your thighs are at least parallel to the floor.

Single leg leg curl: Most leg curl machines only have one long roller to accommodate both legs. To perform a single leg move, shift your weight slightly on the machine so that your ankle is directly in the center of the roller, otherwise you may strain your knee.

Set EX 2: Back, trapezius and core workout

The back and core muscles work synergistically, becoming an effective and dynamic team for intense fat-burning strength training. This set of exercises is packed with supersets for the back muscles. Then, to finish, you'll switch to supersets for traps and abs.

Superset Barbell deadlift 5 sets, 12, 10, 8, 6, 4 reps
Superset Wide grip vertical row Bent-over dumbbell row
Superset Barbell row from the floor Pulling the block down with straight arms
Superset Close-grip vertical chest row Reverse Grip Bent Over Row
Superset Perform while sitting
Superset 4 sets, to failure Bench crunches 4 sets, to failure

Secrets of technology

Deadlifts/Wide grip pull-ups: Performing exercises in 4 sets is not suitable for fat-burning training, but this complex provides a high tempo of exercises to speed up your anaerobic fat burning. Rest no more than 1-2 minutes between supersets. By the time you get to 4 reps, you may not be able to lift as heavy weights as you could if you rested 3-4 minutes between sets. However, the reduction in resistance is more than offset by overall intensity as training volume increases throughout the workout.

Wide grip upright row / bent over dumbbell row: For this superset, aim to maintain a 1:2:1:2 tempo where the negative phase lasts 1 second with a 2 second pause at the starting point of the amplitude, followed by an explosive 1 second positive phase and a 2 second pause in a fully flexed position . Perform each exercise in this mode, following the correct technique.

Barbell row from the floor / Pulldown with straight arms: For this superset, change the tempo of the exercise to 4:2:1:2: a 4-second negative phase, a 2-second pause, a 1-second jerk positive contraction, and another full 2 ​​seconds of pause holding the contraction.

Close-grip vertical row/reverse-grip dumbbell row: Try to sit with a straight back when performing a close-grip upright row, drawing the handle down toward the top of your chest and resisting the temptation to lean back and arch at the waist. If you lean back, the exercise will become more like a rowing row.

Barbell Shrugs / Seated Dumbbell Shrugs: For this superset, speed up the tempo of the exercises to 1:0:1:2, moving through the concentric phase of each rep with a jerk without any pause before the contraction and with a 2-second hold at the top.

Hanging Leg Raises / Bench Crunches: If you still have some strength left, you can do an additional seventh superset after this abdominal combination by choosing two more exercises such as reverse crunches and crunches, crunches and 30-second plank, or the jackknife and crunch exercise. dragon flag.

Complex 3: Double circuit training for all muscles of the body

These two combinations of exercises will get you moving in many directions. Instead of focusing on one body part, we'll get all muscle groups moving and working together to burn calories and build strength and endurance. This fat burning circuit workout for men and women should be performed at high intensity to achieve impressive results quickly.

Combination 1: Repeat 3 times Walking lunges with a barbell 15 reps per leg 10 reps Front squats with barbell press 15 reps Twisting bike 30 reps
Combination 2: Repeat 3 times Spin bike sprint Jump Squats 10 reps Back lunges with dumbbells Dumbbell biceps curl 10 reps

You can perform the first exercise in two ways: move forward with each lunge, stepping forward on the floor first with one leg, then with the other; or step forward with one leg, then return to the starting position and lunge with your left leg.

Next, jump into burpees with as much energy as possible and those 10 reps will fly by. Switch up the equipment and move on to the squat press, also known as barbell thrusters. Choose a weight you can bench press, not one you can squat with.

When performing bicycle crunches, do not clasp your hands behind your head, putting pressure on your neck. Instead, place your hands gently on the back of your head to lightly support your head and neck, with your fingertips just touching each other.

If you don't have a spin bike, a regular upright or recumbent exercise bike will do. Whichever one you choose, work as hard as you can for 20 seconds and start doing jump squats.

If you can't squat deep enough when doing jump squats, try touching your toes to the floor between your knees with each rep. When doing a combination of reverse lunges and leg curls on the machine, choose a weight that you can perform the curls with.

While doing the plank, do not let your hips sag, trying to pull your body into one line. Constantly monitor your body position, adjusting it if necessary to ensure that your body remains straight from your heels to your head.

These simple but effective fat-burning exercises for the whole body will help you burn using a minimal set of equipment, so it can be done at home, replacing the exercise bike with a jump rope or jogging in place.

Complex 4: Arm training for relief

Biceps, triceps and forearms are small muscle groups, but you can still get your metabolism going if you lift heavy weights and reduce your rest time. Rest 30-60 seconds between supersets and trisets, and do not stop completely during exercises, unless it is to move from one to another.

Superset 5 sets, 12, 10, 8, 6, 4 reps French bench press with EZ bar 5 x 12, 10, 8, 6, 4
Superset Cable triceps press Seated dumbbell curls 5 x 15 (alternate)
Superset Hammer Seated French press
Triset Seated wrist curl with reverse grip Biceps curl on the lower block Diamond push-ups 5 sets, to failure

Secrets of technology

Standing barbell curl/French bench press on a horizontal bench: You can perform any of these exercises with either a regular bar or an EZ bar. Both bars provide a different feel and work the muscles slightly differently due to the change in wrist position. The choice is yours.

W-handle triceps press/Alternating seated dumbbell curls: For this superset, try to maintain a 1:0:1:2 rhythm. This is a 1 second negative phase with no pause at the end, followed by a 1 second positive phase and a 2 second pause in a fully flexed position. Changing the pace of the exercise stimulates the muscles in a new way, especially if you are used to working out at the same rhythm all the time.

Exercise Hammer with Dumbbells / French Seated Dumbbell Press: Change your rhythm to 4:0:1:2. Similarly, the first number indicates the time in seconds to perform the eccentric phase, the second number is the pause in the position that can be considered the starting position (zero means no pause between repetitions), the third number is the concentric movement, in which you essentially do the main work, and the fourth is the peak reduction.

Barbell Wrist Curl/W-Handle Bicep Curl/Diamond Push-Ups: With these three exercises, you work the muscles from smallest to largest. When you move on to push-ups, your arms should be begging for mercy. To finally finish off your arms, try finishing the set with a few extra wide-arm push-ups. They are lighter than diamond ones, since the main load falls on the chest muscles.

Complex 5: Program for chest and shoulders

If you are in the process of losing weight, this fat-burning workout will replace your usual complex for the chest and deltoids, you will be able to improve your relief and lose excess weight. It's not much different from regular mass-building training, but shortening your rest periods to less than 30 seconds stimulates intense calorie expenditure.

Incline Dumbbell Press with Head Up 4 sets, 10-12 reps
Dumbbell bench press
Raising dumbbells in front of you Alternately 3 sets, 8 heavy reps (plus 8 unweighted reps per set)
Raising your arm to the side while lying on your side on an incline bench 3-4 x 10 (plus 10 dropsets)

Secrets of exercise technique

For all three pressing exercises, increase the weight with each set until you reach failure at 10 reps of the last set.

To target your pecs in a slightly different way, use a neutral grip (palms facing each other) instead of the usual palms-first grip when performing incline dumbbell presses.

When performing a flat bench press, take advantage of the dumbbells and lower them as far as possible at the bottom of the range to properly stretch the muscles. In the lower position, the dumbbells should be close to the body, with the elbows fully bent and directed towards the floor.

When doing arm raises in front of you, do not lean your body back from your working arm when your shoulders begin to tire. Bend your legs slightly and stand straight, focusing on the work of the front deltoids.

When performing lateral raises, the first 10 reps should be heavy, so choose a weight that will allow you to reach failure by 8-10 reps. Then quickly switch to a lighter weight—about 30% lighter—and squeeze out 10 additional reps. Do all the approaches in this mode, and then move on to the chin row. By this time, your shoulders will be tired, but despite the burning in the muscles, do not rush, and pause at the top of the amplitude with each repetition to emphasize the muscle contraction.

Each training program for burning fat does not include special exercises, you can change the complexes, but follow the requirements for the intensity of the workouts and you will see prominent muscles on the body. Together with a literate diet, you can lose weight in the abdominal area and see six-pack abs in 6-8 weeks.

If your goal is to get rid of excess fat and get in shape quickly, you cannot do without a set of exercises that will provide maximum results. To do this, it is necessary that your body can burn a record number of calories in the shortest possible time.

A complex that includes elements of high-intensity interval exercises and circuit metabolic training will perfectly cope with this task. the site will introduce you to exercises that burn fat, as well as the optimal training schedule to achieve better results.

Fat Burning Exercises: Cardio + Metabolic Circuit Training

High-intensity interval exercises, which are part of the cardio training group, can increase your metabolism for 24 hours after exercise. Such interval training is good for weight loss because it triggers the effect of additional oxygen consumption.

High-intensity interval training constantly forces the heart and the entire body to adapt to constantly changing conditions (for example, fast running, slow jogging, and fast running again). Thus, by performing these exercises, you teach your body to adapt, which ultimately leads to a calorie deficit - what you need to lose weight.

Strength training doesn't have to mean lifting huge, almost impossible-to-lift dumbbells.

The essence of strength training (or resistance training) is to work with force, resistance, the source of which can be gravity, the weight of your own body - the main thing is that the muscles work. Such exercises help build muscle mass and give beautiful shape to the body.

What exercises are most effective for burning fat? These are exercises that work the largest muscle groups:

• squats;
• lunges;
• push ups;
• burpees;
• pull-ups;
• jumping rope;
• plank

If you perform such exercises in a circuit format - with minimal rest between sets, 3 sets x 8-12 repetitions - you can burn maximum calories and speed up your metabolism for 48 hours after training.

Do the best fat burning exercises - 20 minutes a day

Perform fat-burning exercises with minimal rest in between. In total you need to complete 3 approaches. Rest 30-60 seconds between sets.

Walking on hands:

• place your feet hip-width apart;
• lower your arms to your sides;
• bend down and touch the floor opposite your feet with both palms;
• keeping your legs straight and your stomach tense, “walk” with your arms as far as you can without lowering your hips;
• stop at the end point and step with your feet in the direction of your hands;
• this is one repetition, your goal is 10.

1. Forward lunges:

• place your feet hip-width apart;
• place your hands on your hips;
• take a step forward with your right foot;
• slowly lower your body so that your right knee is bent at an angle of 90 degrees, and your left knee almost touches the floor;
• stop;
• push off into IP;
• repeat the lunge on your left leg;
• Your goal is 10 lunges on each side.

1. Jumping:

• place your feet a couple of centimeters apart;
• put your hands at your sides;
• while jumping, simultaneously raise your arms up and spread your legs to a distance slightly greater than shoulder width;
• without stopping, quickly return to the IP;
• repeat 15 times.

1. Bridges:

• lie on your back;
• keep your arms at your sides;
• bend your legs at the knees, resting your feet on the floor;
• tighten your buttocks and lift your hips off the floor, pushing through your heels;
• Make sure your body forms a straight line from your knees to your shoulders;
• straining your buttocks and stomach, hold for a couple of seconds;
• slowly lower yourself to the floor in IP;
• repeat 15 times.

1. Leg raises:

• lie on your back;
• place your hands on the floor behind you;
• lift your legs straight up directly above your hips, keeping your feet together;
• tighten your abdominal muscles to lift your hips about 5 cm from the floor;
• stop and then slowly lower your hips and legs to the floor;
• repeat 15 times.

1. Climber:

• lower yourself into a plank position;
• keep your legs and arms straight;
• shoulders - above the wrists;
• contract your stomach to lift your right foot and slowly bring your right knee toward your left shoulder;
• return to IP;
• goal: 15 repetitions on each leg.

While performing the fat-burning exercises described above, monitor your well-being. the site warns that in case of any contraindications, it is better to resort to more gentle exercises and be sure to consult a doctor.

16 simple exercises

Proper nutrition and exercise should go hand in hand. If you think that you can lose weight simply by dieting, then you are deeply mistaken. This problem is discussed in many ways on the page. If you really want to lose weight, then you need to add exercises to burn belly fat to your daily schedule. We've put together a list of 16 exercises that can help you burn belly fat faster than you think.

1. Crunches:

Nothing burns belly fat as fast as crunches, which are number one on our list of fat-burning exercises. Now is the time to start doing it daily.

How to do it:

1. Lie on your back on the floor with your knees bent and your feet flat on the floor. Alternatively, you can also lift your legs off the floor and bend your knees 90 degrees (as shown in the picture).

2. Raise your hands and place them behind your head, or cross them over your chest.

3. Inhale deeply, and then, as you lift your upper body off the floor, exhale slowly.

4. Inhale again as you lower and exhale as you rise.

5. If you are a beginner, then do 10 repetitions. If you can, gradually increase the number of repetitions.

6. Do 2-3 more approaches.

Cautions:

When performing crunches, instead of rising all the way to a sitting position, keep your back 10-15 centimeters from the floor. This will ensure that you do not harm your back.

Also, do not make sudden movements of your head while doing crunches. Otherwise, you will put stress on your neck, which can lead to pain. Just keep your hands behind your head as you do the exercise.

Tip: When you lift your torso, do not sit down completely. Your back should rise 30-40 degrees from the floor. This is the only way you can work out your abdominal muscles as effectively as possible.

2. Twisting with turns:

Once you get used to doing crunches regularly, modify simple crunches to get even more effective ones. .

How to do it:

1. Lie on the floor, hands behind your head.

2. Bend your knees as if doing a regular crunch, keeping your feet flat on the floor.

3. Raise your upper body as you would for a regular crunch. But, when doing crunches, you must move your right shoulder to the left, keeping the left side of your torso on the floor.

4. After this, lift your left shoulder to the right, keeping the right side of your torso on the floor.

5. Do 10 repetitions on each side. 3 approaches.

Let's look at the video:

3. Side crunches:

How to do it:

This is similar to crunches with turns. The only difference is that you must tilt your legs and shoulders in one direction at the same time. Side crunches focus on working the sides of your abs.

Cautions:

Make sure your movements are even and slow. The abdomen, being a difficult area, can be damaged by sudden and rapid movements.

Let's look at the video:

Do 3 sets of 10 or more reps on each side.

To give your oblique abdominal muscles an even greater load, you can replace this exercise with the one shown in the next video. But we have already included a similar exercise in a separate one.

Let's look at the video:

4. Reverse crunches:

Now it's time to do reverse crunches. This is another great exercise for getting rid of belly fat.

How to do it:

This exercise is similar to crunches. You need to swing both legs over your shoulders at the same time.

Do 3 sets of 10 or more repetitions.

Let's look at the video:

Cautions:

Keep your back straight while performing the exercise. If you bend it, it can lead to pain and, sometimes, even injury.

5. Crunches with legs raised:

How to do it:

1. Lie on the floor or on a mat with your legs extended up (pointing towards the ceiling). If stretching does not allow you, you can cross one knee over the other and bend it slightly.

2. Now that you are in the ideal position, start doing the same thing you did in simple crunches. That is, inhale and lift your upper body from the floor towards your pelvis. Exhale slowly. As you lower, inhale again, and exhale as you rise.

Watch the video:

3. Do 3 sets of 12-15 repetitions.

Cautions:

To begin with, do only a few repetitions of this exercise, as you may feel pain if you overdo it initially.

6. "Bicycle"

No, you don't need exercises for this buy a bike. How so? We'll tell you.

How to do it:

1. Lie on the floor and stretch your arms along your body or place them behind your head, as in crunches.

2. Lift both legs off the ground and bend them at the knees.

3. Bring your right knee towards your chest without moving your left knee.

4. Now take your right leg forward and bring your left knee to your chest.

5. Continue as if you were riding a bicycle.

Do 3 sets of 10 or more reps on each side.

As shown in the video below, a more complicated version of this exercise can be with your hands behind your head and simultaneous twisting of your shoulders towards your knees.

Watch the video:

7. Lunges

This exercise is ideal for beginners to lose belly fat.

How to do it:

1. Place your feet shoulder-width apart. Bend your knees slightly.

2. Raise both arms in front of you, parallel to the ground. Or you can lower your arms, but take weights (dumbbells, water bottles, etc.).

3. Lunge forward as shown. Take a big step forward with your right foot and sit down like on a chair. So that your knees are bent at 90 degrees. The left leg should remain behind, resting on the foot.

4. Your back should be straight. Don't bend your back forward.

5. Turn your torso (just your torso, not your legs) to the right, then to the left.

6. Repeat 15 times on each leg. Do 3-5 approaches.

This exercise has a dual purpose. Moreover, unlike the exercises described above, it does not directly put stress on the abdominal muscles.

Firstly, this is the simplest strength exercise, suitable even for poorly trained people. Because it's powerful (since all your weight is on one leg), it helps speed up your metabolism. As a result, your body tends to gradually use fat rather than storing it “for a rainy day” in the folds of your abdomen in response to the calorie deficit that you create through proper nutrition and additional exercise.

The second purpose of this exercise is to strengthen the gluteal muscles and help reduce excessive lordosis of the lumbar spine. After all, if your lower back is too arched, then your stomach will stick out too much. By removing excessive curvature of the spine (typical for many people whose work is usually called “sedentary”), you make your stomach visually flatter (plus you reduce the risk of hernias and protrusions).

8. Plank with rolls

The plank with rolls works the muscles around the abdomen and thighs.

How to do it:

1. Stand on the floor on your elbows and knees.

2. Keep your neck in line with your spine. Look ahead.

3. Raise your knees and place your toes on the floor.

4. Bring your knees together and breathe evenly.

5. This position is a plank. Stay in it for 30 seconds.

Now start moving back and forth for the next 30 seconds.

1. Lie on the floor on your side.

2. Support yourself with your right elbow and right leg. Your elbow should be perpendicular to your shoulder. The left leg should be above the right. Keep your feet together.

3. Knees should be straight. Hips do not touch the floor.

4. Hold this position for 30 seconds. Once you get used to it, you can hold this position for 1-2 minutes. There is no point in holding on for longer than 2 minutes: if you feel that your abs have become sufficiently strong, then it is better to add the number of repetitions and the number of approaches in other exercises.

Watch the video:

5. Repeat for the second side.

While holding this position, you can raise and lower your leg up and down. This movement will make the exercise more effective - the exercise strengthens not only the abs, but also the hips and buttocks.

9. Deep breaths with the abdomen drawn in (“vacuum”).

This is a simple exercise that emphasizes breathing instead of raising your heart rate.

How to do it:

a) This is similar to what we call cat pose. Follow the steps below to do this exercise correctly to lose fat.

1) Get on all fours, supporting your body with your knees and hands.

2) Take a deep breath and relax your stomach.

3) As you begin to exhale, tighten your abdominal muscles.

4) Stay in this position for 15-30 seconds.

5) Repeat several times.

Watch the video:

b) Another variation of this exercise is called a lift. Here's how to do it:

1) Sit on a chair. Imagine that your stomach is an elevator moving upward.

2) Take a deep breath, using only your nose, and imagine that it is the first floor.

3) Exhale through your mouth and at the same time press your stomach towards your spine, imagining that you are rising to the fifth floor.

4) Exhale 5 times, squeezing your abdominal muscles each time.

5) Repeat the same 5 times.

c) You can try about the same thing with moving your pelvis forward.

1) Stand with your feet shoulder-width apart and bend your knees slightly.

2) Take a deep breath through your nose. Press your belly toward your spine while pushing your hips forward.

3) Do 6 sets of 5 reps.

Here are a few more varieties of this effective exercises to burn belly fat:

Watch the video:

Cautions:

If you have problems with your lungs or heart, then it is better not to perform this exercise.

This exercise can only be done on an empty stomach, otherwise the exercise may cause indigestion.

10. Captain's Chair:

The only thing you need to perform this exercise is a chair.

How to do it:

1) Sit on a chair. The back is straight, the shoulders are relaxed.

2) Grasp the chair with your hands as shown in the picture.

3) Take a deep breath.

4) While exhaling, lift both legs up so that your knees come closer to your chest.

5) Hold this for 5 seconds. Do not bend over or arch your back.

6) Slowly lower your legs and repeat.

Do 3-4 sets of 10 or more repetitions.

11. Side bends:

Another effective exercise for getting rid of belly fat.

How to do it:

1) Stand straight, feet together, arms at your sides.

2) Without lifting your legs, tilt your body as far as possible to the right, until you feel tension in your side. The right hand should be pressed along the right thigh, and the left hand should be raised. Stay in this position for 15 seconds.

3) Return to the starting position.

4) Now lean to the left. Hold for 15 seconds.

Gradually, increase the time to 30 seconds.

Download and print the PDF" Exercises to burn belly fat" to do them regularly:

Cardio exercises to remove belly fat (exercises No. 12-No. 16)

Cardio is one of the most effective ways to lose belly fat. Cardio exercises are extremely beneficial for losing belly fat. If you do cardio regularly, you will reap other benefits - reduced stress, increased lung capacity, improved sleep and a sense of overall well-being.

12. Walking:

One of the best cardio exercises for losing belly fat is walking. Surprised? Do you think it's too simple to be effective? Well, then you must know that walking is an excellent and effective way to burn belly fat. In fact, walking is great for burning fat all over your body. If you eat a healthy diet and walk at a moderate pace for 30-45 minutes 4-5 days a week, you will see gradual weight loss.

This simple exercise improves metabolism as well as heart function. Increased metabolism allows you to burn calories faster, which prevents fat from being deposited around the belly. Plus, walking reduces the risk of injury and is an excellent workout for beginners.

Don't know how to start? Download:

13. Running:

You should not allow your body to get used to certain exercises, turning them into a routine. Therefore, you need to switch things up sometimes. Try running. This is a great way to improve your heart function, burn calories, and burn belly fat.

Watch the video:

For information on the correct running technique, watch the following video. Don’t let the phrase at the beginning about passing the GTO standards scare you. This is a really valuable breakdown of proper running technique so that beginners don't get used to making mistakes.

14. Jogging:

If you don't like running, then try jogging. Research has shown that jogging is more effective at burning unwanted fat than weightlifting. This is one of the aerobic exercises that is extremely beneficial for fighting obesity and maintaining physical fitness.

About the jogging technique and its difference from regular running, watch the video from the same running technique specialist:

15. Cycling:

Another great cardio exercise that helps you lose belly fat while burning calories. Make sure your heart rate rises when you ride your bike.

16. Swimming:

Swimming has all the benefits of cardio - from weight loss to keeping your body toned - all at the same time! The swimming style you choose should be fast paced and challenging to burn even more calories. You should start with 1-2 visits to the pool per week.

Follow these simple and effective exercises to lose belly fat. You can easily do most of these exercises at home, without the help of a trainer. All it takes is determination and endurance. Losing fat is no longer a pipe dream!

Other ways to get rid of belly fat

Of course, to “announce the whole list”, it’s worth reading.

Let us list the main points for the topic under consideration.

1. Eat right

Getting rid of belly fat is 80% dependent on proper nutrition. You need a balanced diet with enough macro and micro nutrients. The main thing is don't eat fast food. Eat only home-cooked food. No time? Eat raw vegetables and fruits, or steamed vegetables.

2. Drink water

3. Short explosive exercises

According to the latest research, instead of working out for hours or running for several kilometers, it is better to do short bursts of exercise to burn belly fat. For example, if you are walking on a treadmill, sometimes suddenly increase your speed for a few seconds and then return to your original speed.

4. Say No to Sugar

You need to significantly reduce the amount of sugar in your diet, and it is best to eliminate it completely. There are many sources of hidden sugar, so cutting sugar out of your diet is a great idea. Find an alternative. For example, honey, palm sugar or licorice.

5. Reduce your salt intake

Of course, you should add salt to your food. But, instead of table salt, it is better to use potassium, lemon and sea salt. Also, if you add some herbs or spices (such as pepper) to the dish, you will need less salt.

6. Eat more vitamin C

Vitamin C is very important for the release of carnitine, a substance that helps the body convert fat into energy. In addition, it also helps block the release of cortisol, a hormone released during stress. Spikes in cortisol levels are a major cause of belly fat accumulation.

7. Eat Fat Burning Foods

There are many natural ways to get rid of fat. Garlic, onion, ginger, red capsicum, cabbage, tomatoes and spices (like cinnamon and mustard) are great fat-burning foods. If you eat a few cloves of garlic and a small piece of ginger every morning, you will improve your fat metabolism.

There are many more fat-burning foods that you can include in your diet.

8. Eat healthy fats

If you need to avoid bad cholesterol, a small amount of good cholesterol may be beneficial. Avocados, olives, coconut, nuts are excellent sources of healthy cholesterol.

By the way, running lowers blood cholesterol levels.

9. Don't skip breakfast

Many people think that skipping breakfast is good for weight loss. On the contrary, skipping breakfast is a grave mistake. This increases bloating and pushes your body into starvation mode, which leads to the storage of belly fat.

Repeated studies have shown that small but frequent meals are ideal for maintaining a healthy metabolism, which is very important for losing weight. Hence, reduce the amount of food you eat at each meal and snack on healthy foods. You can use dried fruits, nuts, raw vegetables and fruits, vegetables (for example, steamed).

10. Healthy sleep

Don't know why we're talking about sleep in an article about belly fat? Proper sleep is very important for losing weight. Everyone needs 6 to 8 hours of sleep. According to studies conducted by different organizations independently of each other, too much or too little sleep can lead to weight gain.