The best fat-burning exercises at home: how to easily burn fat without leaving home. Exercises to burn fat: how to do it right

Which training set to choose?

Fat burning workouts are:

• Cardio loads. During a lesson in the gym or at home, from 250 to 800 kcal are burned during an hour-long workout, depending on the intensity of the load. To burn fat, you need oxygen - it breaks down molecules and removes waste products from the body. What is the highest intensity workout? These are swimming, rowing and crossfit. Running, cycling, dancing, brisk walking super burns fat. Cardio exercises are the best fat burners.
• Power. Circuit training for burning fat is considered one of the most effective. Popular methods include supersets (1 set of each exercise) and split loads (with breaks after each approach). Intensive exercise needs to be done correctly in order to burn fat, not muscle. For beginners, it is advisable to have a trainer present at first.
• Breathing techniques. Oxysize, bodyflex, yoga promote weight loss by saturating the body with oxygen, they speed up metabolism, but these are not fat burners in their pure form. Strength and aerobic exercises are more effective. Charging, by the way, can also be carried out according to this scheme.
• Static exercises. We include power yoga, Pilates, callanetics, etc. It takes time to burn fat, but in addition to this, you strengthen your muscles and joints. Anyone can train, varying the intensity of the load, while strength and aerobic exercise have a number of contraindications.

Rules for effective weight loss

To lose extra pounds and get long-lasting results you need:

• Choose the right program. Effective fat-burning exercises should be aimed at transforming problem areas (for women they focus mainly on the hips and waist), and the load should be within your body’s strength.
• Alternate types of exercise: for example, morning jogging or cycling will bring more benefits than strength training. The optimal time for exercising with additional weight is from 3 to 6 pm.
• Be sure to do a warm-up: exercise slowly at first, then increase the pace. During the warm-up, you prepare your muscles and joints for stress.
• If you use weights or dumbbells during class, your body must be prepared for this. There must be a systematic approach and a gradual increase in loads, but you cannot expect a super effect after the first workout.
• You need to train 2-3 times a week, it is recommended to perform the most intense exercises at the beginning and end of the workout. Even if it is a regular charge, its duration should be at least 30 minutes. During the first half hour, energy is burned from reserves in the muscles, and only after that fats are released from the “depot” - what is needed for weight loss.
• Monitor your pulse: HR (heart rate) should be 115-145 beats per minute. When the heart rate is higher than normal, there is an increased load on the cardiovascular system; when it is lower, the training is not effective.
• What rules to follow? Do not eat 2-3 hours before training; after training, it is best to fill the carbohydrate window and eat muesli, fruit or porridge. Fat burners, by the way, are also taken according to a special schedule: 40 minutes before training or an hour before meals. It’s great if you don’t forget about the drinking regime: intense sweating occurs during class, the body loses moisture, and it needs to be replenished. You can take fat burners, but it is better to consult a specialist.

Relief training program in the gym and at home

For beginners, an individual terrain training program should be drawn up during the lesson. However, before we look at the exercises in more detail, let's figure out when and how high-quality relief appears?

Girls with pumped up muscles and super abs are now in fashion. The formation of relief occurs when subcutaneous fat remains up to 10%, the muscles have become rigid and look aesthetically attractive. A set of exercises for weight loss does not involve mass gain muscle mass– it will look loose and unattractive. Often extra centimeters in girls they are deposited on the waist and hips, and it is best to focus on exercises for this part of the body.

Twice a week (more is possible) you need a set of cardio workouts - they launch a program for replenishing energy from fat reserves. You can train in the gym, at home, on the street - if you are not lazy, the effect will appear in 3-4 weeks.

If you exercise at home, crossfit, step aerobics, cardio exercises, and fat-burning interval training without machines are suitable for you. In the gym, to lose weight and get toned, you need more difficulty with repetitions (but no more than 4 approaches). You can start the program if you have enough muscle mass. Fat burners and sports nutrition welcome, but in moderation. The drying process is individual: endomorphs are predisposed to deposits of adipose tissue on the hips and waist. Therefore, you will have to work harder and more intensely. In the gym, supersets and circuit training will bring the greatest benefit.

Example of a 3-day workout in the gym:

Monday: 20 minutes of aerobic exercise (bike or treadmill), bench press, crossovers, deadlift, pull-ups, seated dumbbell press, abdominal exercises (leg raises, crunches).

Wednesday: 20 minutes of cardio, French press, dumbbell biceps curl, Romanian deadlift, lat press, bench step-up, weighted leg raises and raises, abdominal pumping.

Friday: quick exercises, squats with a barbell, lunges with dumbbells, horizontal rows, wide grip pull-ups, push-ups, crossovers, abdominal exercises.

Special exercises to combat thigh fat: lunges, squats, backbends, walks, swings and planks.

Many girls are afraid to pump up their legs, thinking that they will look like bodybuilders. This is wrong. We offer in the video below, intensive and effective training, which will make your thighs and calves beautiful and sculpted.

The best workout for weight loss consists of exercises that involve several large groups muscles. This functionality will ensure maximum benefit from physical activity. Use full-body circuit training to get a fat-burning effect at home.

How to organize a fat-burning workout at home

Despite the fact that the training is carried out at home, for efficient combustion fat you will need at least a couple of dumbbells. Instead, you can use a kettlebell, a barbell, or weights on your arms and ankles.

An excellent purchase for your home would be a sandbag - this is equipment for CrossFit training; it is an oblong bag with handles filled with sand. The sandbag is useful for classic and front squats and will replace other fitness equipment.

Below is a three-day set of exercises: do them every day, from the fourth day repeat the exercises of the first day of training. Make one day a week a day off.

Keep in mind that over time the body gets used to the intensity of the exercise, so after a month the number of laps in each workout should be increased.

Throughout the entire workout, you need to maintain your heart rate at an optimal level.

• Your maximum heart rate should not exceed 220 minus your age.
• Moderate intensity physical activity involves 50-70% of your maximum heart rate. This optimal mode for fat burning.

When performing the complex, do not forget about warming up the muscles and stretching. Effective warm-up will help reduce the risk of injury when performing weight-bearing exercises, and stretching the muscles during the cool-down will reduce the unpleasant aches that occur in the muscles the next day.

An excellent solution would be to go for a run or just a walk after each workout. As possible option Consider - such physical activity heals and tones all body systems.

First training

The exercises in this fat-burning workout and all subsequent ones are aimed at using the maximum number of muscles.

Perform 5 circuits 12 times each exercise. Rest 1-2 minutes between circles, breaks between exercises are 30-40 seconds.

Squats with dumbbells

Stand up straight, holding dumbbells in each hand, palms facing your thighs. Feet shoulder-width apart, toes slightly turned outward. Keep your head straight so as not to lose balance and keep your back straight.

Bend your knees and slowly lower yourself until your thighs are parallel to the floor. When performing the exercise correctly, your knees should be in line with your toes. Don't let your knees go beyond this plane to avoid putting undue stress on your joints. As you exhale, rise up, pushing your feet off the floor.

Reverse push-ups from the couch

For this exercise in gym a bench is used; at home, a sofa or a stable chair is suitable. Stand with your back to it and rest your hands on the edge. Hands shoulder-width apart, legs can be extended forward; for the initial level, bend them at the knees.

Lower your torso slowly as you inhale, bending your elbows until the angle at your elbows is slightly less than 90 degrees. Keep your elbows close to your body throughout the movement.

Using your triceps, not your leg muscles, lift your torso up to the starting position. As you progress, you can prop your feet up on an ottoman or low stool to make the exercise more challenging.

Kettlebell or dumbbell swings

Grasp the dumbbell so that it is perpendicular to the floor, or use a kettlebell. Bend your knees slightly and push your hips back. Swing the dumbbell between your legs and push it back out to raise it. The hips must create enough momentum to lift the weight.

The reverse movement of the dumbbell must be controlled. Progress in the exercise is achieved by increasing the height of the push-out point of the weight.

Crunches

Lie on your back with your legs straight on the floor or bent at right angles on a bench. Place your hands on both sides of your head; it is not recommended to lock your fingers - this will create excess stress on your neck. Press your lower back into the floor to better isolate your abdominal muscles.

As you exhale, lift your shoulders off the floor, tightening your abdominal muscles. Do not lift your lower back off the floor. Pause at the top point and slowly lower your shoulders as you inhale. Focus on performing the exercise in a controlled manner and do not use momentum during the movement.

Push-ups

This exercise works not only the muscles of the arms, but the whole body. It is easy to modify it to suit your own requirements and complicate it to an advanced level. Beginners can start by doing push-ups from their knees with their hands slightly wider than shoulder-width apart.

Distribute your body weight evenly from your fingers to your toes, keep your back straight so that your body forms a straight line from your shoulders to your shins. Slowly bend your elbows and lower your body to the floor as low as possible. Also slowly squeeze your body up until you straighten your arms.

Second training

You won't need to count in this fat-burning workout. They'll go ahead wall clock, or a timer on your smartphone. All exercises must be completed maximum quantity times continuously for 30 seconds.

Do 4 circuits of 30 seconds each exercise. Rest 1-2 minutes between circles, breaks between exercises are 20-30 seconds.

Lunges with dumbbells

Stand upright, holding dumbbells at your sides. As you inhale, step your right foot forward and lower down, keeping your body straight and balanced. Do not allow your knee to extend forward beyond your toes, as this will place excess stress on the knee joint.

Make sure your shin is perpendicular to the floor. Push your heel off the floor and, as you exhale, rise back to your original position. Repeat the exercise on one leg required quantity once and switch to the second leg.

Bent-overs with kettlebells or dumbbells

Take dumbbells, turn your palms towards your body, hands forward on your hips. Bend your knees slightly and tilt your body down until your back is parallel to the floor. At the same time, move your hips back, the dumbbells remain under the body close to the feet. The back remains straight, look forward. Straighten up slowly, avoiding jerky movements.

Plank

This exercise works great on the abdominal muscles; it also works the muscle groups of the back, chest, legs and buttocks. Depending on the level of training, the plank can be done with varying degrees of difficulty: on the elbows, on outstretched arms, on one arm or with a raised leg, on the side or inverted. Select suitable option from .

Raising dumbbells from the shoulders

The exercise is performed standing or sitting. If you have back problems, use the sitting option, leaning on the back of a chair. Take dumbbells with your palms facing forward. Raise the dumbbells to your shoulders, watch the position of your elbows, they should be directed to the sides. Slowly raise your arms above your head and lower your arms back to your shoulders in a controlled manner, avoiding jerking movements.

Jump rope

Jumping rope is a great way to warm up your muscles. Jump for 30 seconds with both feet at once. Keep your back straight while jumping. For greater efficiency Jump at your normal speed for the first 20 seconds and increase the intensity as much as you can for the remaining 10 seconds.

Exercises for the third workout

The third complex, like the previous ones, is very similar to a circular one or to.
Perform 4 circuits of 30 seconds. Rest 1-2 minutes between circles, breaks between exercises are 20-30 seconds.

Swing your legs

Stand straight and lift your legs one at a time so that your leg is parallel to the floor. Do not swing when performing the exercise; the movement should be done using the muscles of the legs, and not the impulse generated during the swing. If you have problems with balance, place one hand on the back of a chair or a wall.

Squats with dumbbells with upward release

Stand with your feet shoulder-width apart, hold dumbbells at your shoulders, and turn your palms toward your body. Lower yourself into a squat, moving your butt outward as if you were sitting in a chair. Hips parallel to the floor; Make sure your knees do not extend beyond your toes.

Push your heels off the floor and straighten up, lifting the dumbbells above your head. Then immediately lower yourself into a squat. Keep moving without stopping.

Push-ups

Perform push-ups as on the first day of training. As you progress, this exercise can be made more difficult by using a rubber band or weights. An advanced version of push-ups can be performed in an inclined position, placing your feet on a sofa or bench. It is acceptable to use a sports ball or do push-ups with cotton to build explosive muscle strength.

One arm plank

Get into a push-up position on your toes. The exercise can be done from your elbows or lean on your straight arms. Extend one arm forward, keep your back straight. Hold this position, return to the original position and repeat the exercise with the other hand. At an advanced level, try changing hands mid-air without returning to the starting position.

Bent-over dumbbell row

Take dumbbells with your palms facing your body. Bend your knees slightly. Lean forward so your back is almost parallel to the floor. Dumbbells are placed under the body with straightened arms.

Keeping your body stationary, as you exhale, lift the dumbbells to your sides. Keep your elbows close to your body, do not round your back. At the top point, tighten your back muscles, then slowly lower the dumbbells as you inhale.

Precautions

Don’t think that since you’ve started physical activity, you can eat whatever you want and as much as you like. In fact, at least 50% of success in losing weight lies in...

Key factor to reset excess weight: The body should receive fewer calories than it expends.

An intense set of exercises will force the body to burn calories. At the same time, you don’t need to starve, it’s enough to create a difference of 10–20% to lose weight without compromising your health.

Be sure to drink water during and after your workout to avoid dehydration. Wear suitable clothing and shoes for training – house slippers will not do! Muscle soreness, which occurs in beginners the next day after physical activity, is a normal reaction of the body. However, if muscle pain begins during exercise or immediately after and lasts more than a week, this is a reason to consult a doctor.

If you have been diagnosed with chronic diseases, you should also consult your doctor before starting exercise. Skip your workout if you have a cold, feel unwell, feel nauseous, or have chest pain. Do not start exercising if you have high blood pressure - most likely during physical activity it will rise even higher. Be mindful of how you feel if you have diabetes: some exercise can cause your blood sugar to drop.

Fat burning exercises have the property of accelerating metabolism, so this makes it possible to get results faster, unlike strength exercises. The essence of such metabolic exercises is that burning excess fat occurs due to saturation of the body with oxygen, increased heart rate and body temperature. Consequently, fat breakdown occurs. Workouts to burn fat take place at the fastest possible pace with virtually no rest. It is important to train indoors with plenty of fresh air.

How to burn fat correctly?

Let's look at several ways to help you lose weight faster. The choice of time for training does not matter much if you train correctly and correctly structure the exercises. But a great time for instant burning extra pounds is morning. Running or an interval complex at this time, performed on an empty stomach, will take energy from subcutaneous fat, and not from foods eaten for breakfast.

The rest of the day, it is advisable to train one to two hours after eating. But after training, you need to take a small portion of protein and carbohydrate within forty minutes. You don't need to go hungry to lose weight. Everything eaten during this period of time will go towards muscle recovery, but not into excess fat.

Fat burning workout complex for home

A set of exercises for weight loss is also available to perform at home. Optional special equipment, your own weight will be enough. Workouts should last at least 45 - 50 minutes. Fat burning will begin only twenty minutes after the start of the workout, so it is not advisable to train for only 15 minutes. An important condition for weight loss is also the heart rate zone. The zone of 120 - 160 beats per minute is considered comfortable for the cardiovascular system and effective for fat burning.

Superset for all muscle groups

The superset is performed without stopping, with a smooth transition from one exercise to another. The number of laps performed depends on what kind of load you want to get. It is advisable to repeat this complex for at least five circles. After performing, do a light stretch of all muscles.

Jump Squats

This type of squat involves all the muscles of the thighs and buttocks, while jumping in place is added, which increases the heart rate for fat burning. It is not advisable to do exercises every day. Unprepared athletes need to rebuild their muscles. This may take 4 - 5 days.

1. Starting position: feet shoulder-width apart, toes slightly apart;
2. Inhale: lower the pelvis, thigh parallel to the floor, as if sitting on a chair;
3. Exhale: jump from the bottom point, lifting your socks off the floor;
4. We repeat the squat while inhaling. We perform 20 - 30 times.

Burpee

This type of exercise is very effective for losing body weight, because it is performed at the fastest possible pace and involves absolutely all muscle groups. Depending on your level of training, you can perform it from 20 to 40 times.

1. From a standing position, while inhaling, we squat down, placing our palms on the floor;
2. Pushing off with our feet, with an exhalation we jump into the plank on straight arms;
3. Inhale: jump back to the palms;
4. Jump up while exhaling and return to the starting position.

Push-ups

This exercise trains the upper shoulder girdle well. You can perform such exercises after 2-3 days, as small muscles recover quickly. Push-ups form correct posture; the main thing is to keep the abs tense, preventing the lower back from sagging. Perform 10 - 15 repetitions. Consider the option with wide palms.

1. From a plank position, palms wider than shoulders, feet hip-width apart;
2. Inhale: lower the chest to the level of the elbows. Elbows point to the sides;
3. Exhale: push up and return to the starting position.

Effective exercises for abdominal muscles

You can train your abdominal muscles quite often. Three to four workouts per week is enough. The complex will help burn extra centimeters in the waist area. These exercises can end any workout. Whenever possible, the complex is performed one circle without rest. After which it is repeated three more times.

Warm up. Exercise "Hundred"

The exercise is fat burning, but at the same time breathing. Improves blood circulation and prepares the body for other exercises.

1. Starting position: lying on your back, legs bent at the knees at a right angle. The shin is suspended parallel to the floor. Hands along the body;
2. We lift the shoulder blades off the floor and maintain the position using the abdominal muscles. Chin above collarbones. Hands in front of you, palms down;
3. We take five gradual short breaths, clapping our palms in the air, as if walking on water;
4. Also, five short exhalations without lowering the shoulder blades to the floor;
5. Perform ten more such cycles without pausing.

Stretching legs alternately

Exercise is the beginning of the complex. Trains the deep abdominal muscles and also stretches the back and legs.

1. Lying on your back, right knee pulled up to your chest, palms holding your knee. The second leg is straight, held above the floor, at an angle of 30 degrees. The shoulder blades are torn off the floor;
2. Inhale – pause. With an exhalation, we change legs, pulling up the opposite knee;
3. We repeat the change of legs 20 - 30 times.

Stretching your legs at the same time

Strengthens the abdominal muscles, stretches the arms and legs.

1. Starting position: lying on your back, shoulder blades off the floor, legs together above the floor at an angle of 30 degrees. The arms are straightened behind the head, reaching back;
2. While maintaining a stable position, as you exhale, pull both knees to your chest, touching your shins with your palms;
3. Inhale: return to the starting position. We repeat the exercise 20 - 30 times.

Level Leg Raises

Trains the abdominal muscles. It especially works the lower part of the abs.

1. Lying on your back, palms behind your head, shoulder blades off the floor, legs straight at the top. Feet over the pelvis;
2. Inhale: lower your legs to an angle of 45 degrees, without lifting your lower back from the floor;
3. Exhale: raise your legs using the press to the starting position. Repeat 20 - 30 times.

Chriscross

Strengthens the oblique abdominal muscles and shapes the waist.

1. Lying on your back, palms behind your head, legs straight at an angle of 45 degrees;
2. The shoulder blades are constantly in weight. Exhale: the elbow of one hand reaches towards the opposite knee;
3. Inhale: return to the center;
4. Exhale: twist to the other side. 30 reps total.

Interval training for weight loss

Very simple and effective complex. Performed without rest, as quickly as possible. It is important to monitor your pulse. By performing this complex every other day, you can quickly lose weight.

Jumping to higher ground

Performed using a special cabinet or bench.

1. Exhale: standing in front of the bench, jump with both legs;
2. Inhale: smoothly return to the floor. Perform from 20 to 40 jumps.

Jumping rope

Jumping helps speed up fat burning by increasing your heart rate. We perform one minute, immediately move on to the next exercise.

Body lifts

The exercise trains the abdominal muscles, toning them. Perform at a fast pace, watching your breathing. At the same time, we lower ourselves smoothly, without falling on our back. Abdominal exercises are performed every other day.

1. Lying on your back, feet connected to each other, knees apart;
2. Exhale: raise the body using the abdominal muscles, hands from behind the head touch the feet;
3. Inhale: we lower ourselves smoothly.

Repeat jumping rope for one minute. Without rest, we immediately move on to the first exercise of the complex. We perform at least ten circles.

We bring to your attention a short video lesson with simple but very effective fat-burning exercises:

Don't forget to drink plenty of water during training; fluid also improves metabolism. If you can only train late, try not to have dinner afterward, then the burning process will continue at night. Follow the technique of doing the exercises and breathing, then the training will only be beneficial.

Greetings to all visitors to our blog pages! Do you know how, given the constant lack of free time, you can get rid of extra centimeters?

In fact, everything has been invented for a long time - start using fat-burning exercises at home, and soon you will be pleased with the first visible results.

Ways to burn fat

If you decide to get your figure in order, you will have to be patient and understand one thing - you will need to stick to this path throughout your life.

And it is not at all necessary to spend a lot of money on fitness rooms - you can also use special exercises Houses. What you should know before you start training:

• Exercises to start burning fat should last at least half an hour (and this is the minimum time), preferably 45-60 minutes. This is explained by the fact that fat begins to be consumed only at the 20th minute of an average or high-intensity load;
• The pulse for beginners reaches 100 beats/minute, for those who are trained it reaches 120-130. Such indicators contribute to the burning of excess fat deposits;
• The best time for training aimed at removing fat from the body is in the morning on an empty stomach, when all glycogen reserves have been used up;
• Go natural rational nutrition– stop eating sausages and confectionery, canned food, smoked meats and fried foods. When cooking, use stewing or boiling. Season your salads vegetable oils or sour cream with low content fat

If you really want something sweet, then it’s not scary if you allow yourself 30 grams of dark chocolate, a couple of marshmallows or candies once a week.

The fight against excess weight should be carried out comprehensively - a combination of strength and aerobic exercise, as well as a balanced diet. And in general, try to lead a healthy and active lifestyle, walking more in the fresh air, hiking, and so on.

Workouts that burn fat

Exercises that promote fat burning are grouped in a specific complex, which must be performed in combination with cardio exercise - cycling or exercise bike, light jogging (learn more about), swimming, jumping rope or brisk walking. It is these types of workouts that speed up metabolic processes, which ultimately leads to the loss of fat mass.

Strength exercises are performed using your own weight - active muscle contractions reduce forms.

Before starting your workout, do not forget to warm up for 5-10 minutes, and upon completion, stretch all the worked muscle groups.

The best exercises are the golden “three”

1. Lunge with jumping - performing it will not only tighten the muscles of the thighs and buttocks, but also remove excess fat. Take a deep step forward, squatting and immediately pushing yourself up, straightening your knee. Immediately change legs and do the same. You need to perform the exercise until you sweat and feel a little tired.
2. Take a ball (fitball), place your elbows on it, and put your feet back (straight back). Roll the ball forward using the strength of your arms, then pull it back using your abdominal muscles.
3. The lateral transition exercise is great for the entire body, but it requires a lot of space to perform. You need to move sideways in one direction and the other for 10-15 minutes.

Complex for all muscle groups

• For girls and not only, squats with side bends are suitable. Stand on the floor with your feet shoulder-width apart and clasping your hands behind your head in a lock - perform a squat, straighten up and bend to one side. And repeat again from the beginning, but tilt in the other direction;
• For the stomach and sides, let's perform the following movement - lie on the mat on your stomach. Stretch your body, stretching your arms up and your legs down, lifting them off the surface. Hold for 3-5 seconds, then rise to your hands, kneel down and do push-ups from the floor 5 times, then return to I.P. – 10 repetitions;
• “Lunges”, raising your legs high - stand straight with your feet shoulder-width apart and your arms out to the sides. Take a deep step back with one leg, and then pull it towards your chest. Change legs and do the same. Here you will work your abs (obliques), buttocks and thighs;
• Another exercise for the abdominal muscles is to lie on the floor on your back and imitate the movement of scissors, but your legs work up and down. 30 seconds is enough;
• “Bridge” is the opposite - lie on the mat on your stomach, then stand on your hands and feet, and then try to touch the floor with your thighs, bending your elbows. Next, straighten one arm and touch it to the opposite leg, returning to IP, doing the same with the other limbs - 10 repetitions on each side. This exercise works the whole body, but especially the sides and hips;
• For the arms and upper shoulder girdle, I suggest performing lunges with push-ups using your arms. Doing one push-up on the floor, then alternately spreading your arms to your sides and doing another push-up is one set. They only need to be done within 10 times;
• Now run with a high hip lift in place, trying to reach your buttocks with your heels. At least 30 seconds;
• Stand up straight - place your feet shoulder-width apart, spread your arms to the sides - slowly squat down, moving one leg back, touching it with the same hand. Return to I.P. and repeat the movement with the other pair of limbs 8-10 times on each side;
• With the help of jumping jacks, you will get rid of excess fat throughout your body - bend down, reaching the floor with your hands, while keeping your legs straight. Then jump out so that the arms remain in the same position and only the legs come off the floor - 10 times;
• The complex is completed by jumping in place. We jump for 1-3 minutes.

For maximum efficiency Perform each of the presented exercises at least 2 approaches, and maximum 5, depending on your level of fitness, 3-5 times a week.

And if you have never done anything like this in your life, then it would be best to first visit a doctor and consult with him about the upcoming loads.

Fast and effective: interval training

There is another way to start fat burning processes in the body - interval training. It does not require much time - just 15 minutes is enough.

The main requirement is high intensity.

The set consists of 4 exercises that need to be performed in 5 approaches - 25 seconds for each with a 10-second rest between them:

1. “Side lunch” with touch - stand with your feet together, move one leg to the side, resting your toe on the surface, the other leg is slightly bent at the knee, tilt your body slightly forward, and move your pelvis back, touching the same hand to the floor. After this, make a short jump, changing legs, and do the same in the other direction.
2. “Plank” on the elbows - stand on your elbows and toes, tense your whole body, keeping all parts in one line. Then you need to move one leg to the side, resting it on the floor with your toe, and do the same with the other leg. After this, return the limbs to IP, holding the bar.
3. Next, let's perform squat jumps - stand on the floor with your feet shoulder-width apart and your back straight. Bend your knees, move your pelvis back and body forward, bend your elbows in front of you and squat deeply. From this position, jump up, simultaneously straining the muscles of your buttocks and twisting your pelvis forward, straightening your arms and moving them slightly back.
4. “Reverse plank” - sit on the surface, resting on your palms so that your fingers point towards your heels. Rest on your heels (legs straight), pulling your socks towards you. Raise your pelvis off the floor so that your entire body is one straight line. After this, you need to push your pelvis up as much as possible, and then lower it down a little. Then first move one leg (straight) to the side, then the other and again push the pelvis up and then down. Then return the legs one by one to IP, pushing the pelvis up.

I repeat once again - it is important to perform all these exercises not only technically correctly, but also quickly. And watch your breathing - no need to hold it, inhale while relaxing, and exhale while tense. After such a load, fat burning will continue for another 4-6 hours. This information is confirmed not only by experts, but also by reviews of people who train in a similar way.

Here is a video with an excellent short workout aimed specifically against fat - Anita Lutsenko in the studio “Everything will be fine”:

Regardless of the chosen path of shaping your body, tune in to long-term work; only patience and work will make your figure attractive and fit.

See you again! Share information about best workouts for fat burning with friends social networks, and subscribe to updates and exclusive weight loss content on our blog.

Want to know how to burn belly fat? Usually, dubious “decorations” on the waist bother not those who have weak abs, but those who have been abusing food for too long. The belly is nothing more than previously excessively consumed energy, deposited in the form of fat. Usually it is more difficult to go away simply because the layer on it is thicker, and the results of our efforts in the field of diet and fitness are not immediately visible. A completely different matter is the lack of abs in people in good physical shape. But in both cases, the problem can be solved with the help of physical activity and diet.

Hormones and fat burning

It has been proven that even with an average level of insulin in the blood, the fat burning process stops. This means that most of us will not be able to lose a six-pack if we exercise on a full stomach. At least this applies to those who have less than 15% body fat for men, and 22% for women. Such people high level insulin can block fat burning even with a fairly clear overall calorie deficit. Therefore, they need to eat fewer carbohydrates than those who are simply losing weight and getting rid of excess weight.

Cortisol can block fat burning. Its high level is associated with both general and training stress. A person who exercises too hard may stop losing weight, and his abs will become flooded with a lot of “water.” If your weight changes overnight, for example immediately after a workout, or within 24 hours, it is worth checking your cortisol levels.

The reason that with a normal training regime and a restrictive diet we do not see our abs may be a high level of prolactin. It can be caused by taking medications, or too much stress.

“Cubes” are nothing more than the rectus abdominis muscle brought into a state of hypertrophy. The laws of increasing muscle mass here coincide with the general ones. You should do a lot of basic strength exercises, and you shouldn't neglect weight progression. If you only train without weights, hypertrophy may not occur.

When it comes time to “dry” your abs, increasing the number of crunches in your training plan will be a rather useless exercise. There is a theory that what more people performs work with glycolytic muscle fibers, the smaller the fat layer in this area. These calculations are confirmed by the fact that football players’ legs, in general, are “drier” than their torsos and arms, while skiers have “dry” legs and arms. However, the level of stress in professional sports is not comparable to what we get in amateur fitness. That is why such calculations are not applicable to non-professional athletes.

It is obvious that we are being hindered by:

• high cortisol levels;
• too much insulin;
• increased prolactin

It turns out that the ideal training time is when all three hormones are low. Regarding prolactin and cortisol, it is worth noting that their reduction is facilitated not by a “long, even” diet with a low level of carbohydrates in the diet and a significant deficiency, but by a cyclical increase and decrease in the amount of these macronutrients. What works best for burning belly fat is something like protein-carbohydrate alternation. Strictly dosed training volumes contribute to the reduction of cortisol and prolactin. If you are training too much and consistently overestimating your training volume, you should reconsider your plan.

Ideal for fat burning would be morning aerobic workouts at a heart rate of 150-170 beats per minute, but not too long so as not to increase cortisol levels. At the same time, it is necessary to do general developmental strength training so as not to lose significantly in muscle mass.

How long should morning workouts take? There is no consensus on this issue. Professional athletes rarely do morning cardio for more than 40 minutes in 1 session, as they believe that this amount helps maintain hormone balance and achieve fat burning. For amateurs, 20 to 30 minutes at a good pace is usually enough, but if cardio is performed at a lower heart rate, the workout can be 40-50 minutes. The main thing is to maintain regularity in your exercise and stick to a diet with a small calorie deficit of about 10-20%.

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