Exercise for weight loss at home

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For some people, there is no possibility of access to the gym. The reason for this can serve a variety of factors (lack of time, lack of money, shyness, etc.). That is why, today, we analyze workouts for weight loss at home . Training will be painted for both men and women.

 

Home workouts are a great solution for those people who want to maintain a good shape, but are not able to go to the gym. In such training the most important thing – it is motivation, desire and perseverance. If you exercise regularly, you can increase the level of endurance and muscle strength. By adding exercise into their schemes with the iron, you speed up the metabolism, and with it the burning of fat (will lose weight much faster).

 

If you tell someone that that would be to lose weight, you need to buy a subscription to the gym – please send it away. It is not important where you are engaged (at home or at the gym). The most important thing – the desire and persistence. If you choose to study at home – the choice is yours.

 

In this article, we will examine six different training schemes. Three schemes for men and three women scheme. Each of these circuits will vary. The first scheme – for beginners (for those people who for the first time taking up the dumbbells). The second scheme – power program 3 training (for those who somehow before training). The third scheme – Circuit Training (the worst option).

 

Before embarking on an analysis of circuits, I would like to clarify what you need for most of these workouts need.

№1. Collapsible dumbbells. Men are desirable to purchase heavier dumbbells (dumbbells 2 to 15 – 30kg) and women can and lighter (10kg dumbbell 2 will be sufficient).

№2. Horizontal bar (necessarily need a man / woman can do without a horizontal bar)

No. 3. Bars (desirable to have a male / female boards are not necessary)

№4. Rope, or any cardio training apparatus (exercise bike, orbitrek, treadmill, etc.)

№5. Bench with adjustable angle (if you can not buy a bench, then fit and regular horizontal)

 

Training equipment – was dismantled. Now, I want to say something more important: Before you start training, you need to do a warm-up (warm-up goal – to run the circulation and warm up the muscles of the body, to prepare them for higher loads). As a warm-up, you can use: circular swings his arms and legs, muscle stretching, body rotation, swings his arms up and down, swings his arms to the left and to the right, jumping rope, running in place. The duration of the warm-up – 5 minutes. Never miss a workout !!!

 

So, now you can proceed directly to an analysis of the most training schemes. First, analyze the two circuits for beginners (for men and women), then the two power program (for men and women), and finally two circular training (men and women).

 

 

Exercise for weight loss at home for beginners

 

A brief overview of the program and the program for women:

  • the number of workouts per week – 3 training
  • the duration of the training – 40 minutes (with no warm-up)
  • Rest between sets in the exercises – 60 seconds
  • He worked out the whole body in one workout, three times a week
  • Exercise can not be interchanged (all done in an orderly fashion)
  • exercise done strictly through the day (Monday, Wednesday, Friday or Tuesday, Thursday, Saturday) at the same time

 

Driving:

№1. Warm up – 5 minutes

№2. Dead traction on straight legs with dumbbells – 4 * 20

No. 3. Squats with dumbbells – 4 * 20

№4. Pushups average grip – 3 * 15

№5. Thrust dumbbells in the slope – 3 * 15

№6. Twisting lying – 3 * max.

№7. Rope (or cardio trainer) – 10 minutes

 


A brief overview of the program and the program for men:

  • the number of workouts per week – 3 training
  • the duration of the training – 40 minutes (with no warm-up)
  • Rest between sets in the exercises – 60 seconds
  • He worked out the whole body in one workout, three times a week
  • Exercise can not be interchanged (all done in an orderly fashion)
  • exercise done strictly through the day (Monday, Wednesday, Friday or Tuesday, Thursday, Saturday) at the same time

 

Driving:

№1. Warm up – 5 minutes

№2. Squats with dumbbells – 3 * 20

No. 3. Dead traction on straight legs with dumbbells – 3 * 20

№4. Pull-ups on the bar to your chest wide grip – 4 * 15

№5. Pushups average grip – 4 * 20

№6. Twisting lying – 3 * max.

№7. Rope (or cardio trainer) – 10 minutes

 

As you can see, in the early stages of male and female workout virtually indistinguishable from each other. In addition to burning fat, is another task – to prepare the body for more powerful loads. The duration of these programs – 8 weeks. If you fulfill all clear that this will be sufficient, which would prepare the body for more powerful loads.

 

 

Strength training for weight loss at home

 

A brief overview of the program and the program for women:

  • the number of workouts per week – 3 training
  • the duration of the training – 60 minutes (with no warm-up)
  • Rest between sets in the exercises – 60 seconds
  • I worked out the whole body in one workout, but various schemes
  • Exercise can not be interchanged (all done in an orderly fashion)
  • exercise done strictly through the day (Monday, Wednesday, Friday or Tuesday, Thursday, Saturday) at the same time
  • these schemes need to be alternated (eg Monday – Scheme 1 / Environment – Scheme 2 / Friday – Scheme 1, and so on … and so on: Tuesday – Scheme 1 / Thursday – Scheme 2 / Saturday – Scheme 1, etc.)
  • You can train for this program – 12 weeks

 

scheme №1

№1. Warm up – 5 minutes

№2. Dead traction on straight legs with dumbbells – 4 * 20

No. 3. Squatting in “plie” with a dumbbell – 4 * 20

№4. Lunges with dumbbells – 2 * 20

№5. Pushups average grip – 4 * 15

№6. Thrust dumbbells in the slope – 4 * 15

№7. Raising the legs in the vise on the bar (or reverse curl) – 4 * max.

№8. Rope (or cardio trainer) – 20 minutes

 

scheme №2

№1. Warm up – 5 minutes

№2. Squats with dumbbells (focus on the buttocks) – 4 * 20

No. 3. Lying leg curls with a dumbbell – 4 * 20

№4. Extension thighs lying on the floor – 2 * 25

№5. Dumbbell bench press on a bench with a slope up (slope of 30 degrees … if not an incline bench, then follow the dumbbell bench press on a flat bench) – 4 * 15

№6. Thrust dumbbell with one hand in the slope – 4 * 15

№7. Twisting lying – 4 * max.

№8. Rope (or cardio trainer) – 20 minutes

 

 

 

A brief overview of the program and the program for men:

  • the number of workouts per week – 3 training
  • the duration of the training – 60 minutes (with no warm-up)
  • Rest between sets in the exercises – 60 seconds
  • the body is divided into three parts, and each part is worked out on a separate day, once a week
  • Exercise can not be interchanged (all done in an orderly fashion)
  • exercise done strictly through the day (Monday, Wednesday, Friday or Tuesday, Thursday, Saturday) at the same time
  • You can train for this program – 12 weeks

 

Monday (or Tuesday):

№1. Warm up – 5 minutes

№2. Dumbbell bench press lying on a flat bench – 1 * 20/1 * 15/5 * 10

No. 3. Wiring dumbbells lying on a flat bench – 5 * 12

№4. Thrust dumbbells to your chin wide grip – 1 * 20/1 * 15/5 * 10

№5. Dips (or push-ups from the bench triceps) – 1 * 20/5 * 12

№6. Rope (or cardio trainer) – 20 minutes

 

Wednesday or Thursday):

№1. Warm up – 5 minutes

№2. Squats with dumbbells – 1 * 20/1 * 15/5 * 12

No. 3. Dead traction on straight legs with dumbbells – 1 * 20/1 * 15/5 * 12

№4. Lunges with dumbbells – 2 * 15

№5. Raising the legs in the vise on the bar – maximum 4 *

№6. Twisting lying – 4 * max.

№7. Rope (or cardio trainer) – 20 minutes

 

Friday (or Saturday):

№1. Warm up – 5 minutes

№2. Pull-ups on the bar to your chest wide grip – 1 * 15/1 * 12/5 * 8

No. 3. Thrust dumbbells in the slope – 5 * 12

№4. Thrust dumbbells in the slope to the rear of the delta – 1 * 20/1 * 15/5 * 10

№5. Pull-ups on the bar reverse grip on the biceps – 1 * 15/5 * 10

№6. Rope (or cardio trainer) – 20 minutes

 


Circuit training for weight loss at home

 

A brief overview of the program and the program for women:

  • the number of workouts per week – 3 training
  • the duration of the training – 70 minutes (with no warm-up)
  • Rest between exercises – 0 seconds (without rest)
  • rest between rounds – from 2 to 4 minutes
  • length range – 5 minutes
  • for the training needed to perform – from 7 to 10 laps
  • He worked out the whole body in one workout, three times a week
  • Exercise can not be interchanged (all done in an orderly fashion)
  • exercise done strictly through the day (Monday, Wednesday, Friday or Tuesday, Thursday, Saturday) at the same time
  • You can train for this program – from 6 to 8 weeks

 

scheme

№1. Thrust dumbbells in the slope – 15 reps

№2. Squats with dumbbells – 20 reps

No. 3. Pushups average grip – 15 reps

№4. Raising the legs in the vise on the bar – 15 reps

№5. Dead traction on straight legs with dumbbells – 20 reps

№6. Rope – 2 minutes

 

If you do not quite understand what the meaning is, that would fulfill all six exercises without interruption and only after all of these exercises give yourself a vacation at a rate of 2 – 4 minutes. Then it all starts again. And so until then, until you will practice 70 minutes of time (70 minutes, which is about 7 – 10 laps).

 

 

A brief overview of the program and the program for men:

  • the number of workouts per week – 3 training
  • the duration of the training – 75 minutes (with no warm-up)
  • Rest between exercises – 0 seconds (without rest)
  • rest between rounds – from 2 to 4 minutes
  • length range – 6 minutes
  • for the training needed to perform – from 7 to 9 laps
  • He worked out the whole body in one workout, three times a week
  • Exercise can not be interchanged (all done in an orderly fashion)
  • exercise done strictly through the day (Monday, Wednesday, Friday or Tuesday, Thursday, Saturday) at the same time
  • You can train for this program – from 6 to 8 weeks

 

scheme

№1. Pull-ups on the bar to your chest wide grip – 15 reps

№2. Squats with dumbbells – 20 reps

No. 3. Pushups average grip – 20 reps

№4. Raising the legs in the vise on the bar – 15 reps

№5. Dead traction on straight legs with dumbbells – 20 reps

№6. Dips – 15 reps

№7. Thrust dumbbells to your chin wide grip – 20 reps

№8. Rope – 2 minutes

 

If you do not quite understand what the meaning is, that would fulfill all 8 exercises without interruption and only after all of these exercises give yourself a vacation at a rate of 2 – 4 minutes. Then it all starts again. And so until then, until you will practice 75 minutes of time (75 minutes, which is about 7 – 9 laps).

 

These workouts for weight loss at home will help you burn body fat and make athletic build. If you have never exercised, start with a beginner program and a gradual transition to the new program. By the way, after the first program, you do not have to first start the power, and then to the circular. If you want, you can immediately start with circular circuit.

 

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