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Every girl dreams of looking good and being in sports uniform. But unfortunately, not everyone can afford to go to the gym and go to fitness classes. If you are experiencing financial difficulties or there is no fitness room near your home, this is not a reason to refuse to exercise. All you need to practice at home is a pair of dumbbells (can be replaced with water bottles), a good mood and self-confidence. If you want to lose weight and form a beautiful, sculpted body, you need to properly combine cardio exercises with strength training, as well as eat right.

How to create a workout program at home?

Exercises to do at home should be selected based on your goals. However, few people care about their figure just like that - most people start taking care of themselves only when it’s time to lose weight. excess weight or correct your figure.

1. An exercise program for losing weight at home should include at least 30 minutes of aerobic activity (running in place, jumping rope, active dancing) and at least 30 minutes of strength training (exercises with dumbbells at home, or options such as push-ups, squats, lunges, torsion weighted hoop, etc.). This balance allows the workout program for weight loss at home not only to burn fat, but also to promote the formation muscle mass, which ultimately makes the figure slim and fit. It is useful to include cardio exercises in the complex, but at home they can be performed at the desired pace only if you have exercise equipment - a treadmill, stepper or exercise bike, since they require high intensity physical activity.
2. The body toning program includes exercises for girls who want to make their body more attractive at home: stronger arms, a toned and rounded butt, lifted breasts, a flat stomach, and toned thighs. These exercises include the well-known push-ups, squats with dumbbells, sumo squats, simple crunches, moving the legs back in a standing position (for the buttocks) and other options. It is important not only to work on the problem area, but also to put stress on the whole body: in this case, the muscles will develop more intensely. Here you can also include exercises with a barbell or bodybar at home, which will help you in the shortest possible time to form the necessary muscle mass, which gives your body a toned and attractive appearance.

The home training program should be designed in such a way that once every 2 weeks either the load or the number of approaches increases. When you feel that you fulfill all your quota very easily, your body stops straining and developing, which means there will be no progress.

Frequency and duration of training

• Depends on your time, as well as the task at hand. If your goal is to lose weight, you cannot do without frequent workouts. Preferably 3 times a week, but two visits are possible. If classes are conducted to build muscle mass, the approach is the opposite. After intense strength training, the muscles need to recover, otherwise there is a risk of achieving the opposite result. Depending on your initial form, you can train from 2 (beginners) to 5 (well-prepared) times weekly.
• You should alternate training at home and on fresh air. At least once a week it would be good to go to the outdoor sports ground. The horizontal bar, parallel bars, and benches are well suited for everyone, regardless of the purpose of training.
• The duration of the workout is from 30 to 60 minutes. Less is useless, longer is dangerous. Since the first twenty minutes of training are spent nutrients, only after this does it turn to the “reserves”, including adipose tissue.
• In any case, the best personal trainer is your body. Listen to him and under no circumstances work through force. If you feel that you are getting very tired, reduce the intensity and frequency of your workouts.

A set of exercises for weight loss: it’s more convenient to do at home

Not everyone will run to the nearest gym in their desire to manage their weight. Many people prefer to use a set of exercises to lose weight at home. The reasons for this are not difficult to find.

• You can work out at home at any time, whenever it is convenient, and you do not need to reserve time in your daily routine for traveling to a fitness club or gym.
• Native walls are calm, confidence and positive attitude, which is so necessary in the process of modeling your forms.
• By performing a set of exercises for losing weight at home, you are deprived of unwanted attention, so you are not embarrassed if something doesn’t work out at first - you just continue to work on yourself.
• A set of exercises for losing weight at home costs you nothing. You can save money to buy a new dress, say two sizes smaller than what you wear today, as an incentive.

Basic rules of classes

• The workout must begin with a warm-up. This will improve blood circulation and prepare the muscles for the upcoming load. Warm-up can be jogging in place, squats, and circular movements with your arms. This is followed by aerobic cardio exercises. In the third part of the workout comes the turn of strength exercises.
• You can include a uniform load for each muscle group in the program of each lesson. This option will be more suitable for those who want to lose weight and for beginners, in order to gradually accustom their body to exercise as much as possible.
• Separate load distribution: one session - one muscle group works. This approach is used if the goal is to improve muscle definition.

Program for beginners at home

If you are just starting to play sports at home, then the training program for girls of basic training will help you move to a basic level. At this stage, three workouts per week and your own weight for weights will be enough. The program will be considered completed only if you can perform all the recommended exercises and repetitions without effort.

Below is a training program for girls at home for 3 days a week.

First day workout:
1. Classic squats – 4 10-20 times.
2. Lunges – 3 10-20 times.

4. Gluteal bridge – 3 10-20 times.
5. Wide-grip push-ups from the knees – 3 10-15 times.
6. Ab crunches – 3 with maximum number of repetitions.

Workout for the second day:
1. Gluteal bridge – 3 10-20 times.
2. “Bulgarian” lunges – 4 10-20 times.
3. Chair push-ups – 3 10-15 times.
4. Leg abduction with emphasis on the hands – 3 x 20 times.
5. Twisting press – 3 with the maximum number of times.

Workout for the third day:
1. Long reverse lunges – 3 10-20 times.
2. Plie squats – 4 10-20 times.
3. Raises on toes – 3 10-20 times.
4. Press crunches – 3 with the maximum number of times.
5. Chair push-ups – 3 10-15 times.

"Basic" program for girls

At this stage, exercises at home can be performed with dumbbells weighing 8-12 kg. Start with a small weight, then, as you become more proficient, increase it to the maximum level. As a rule, it will take no more than 6 months to adapt to the exercises from this program, after which you can move on to the advanced level and four-day workouts.

The first day:

2. Lunges with dumbbells - 4 x 12 times.
3. Raises on toes with dumbbells - 3 15-20 times.
4. Dumbbell press in a standing position – 3 x 10 times.
5. Dumbbell lateral raises – 3 x 10 times.
6. Press crunches – 3 with the maximum number of times.

Second day:
1. Push-ups (wide grip) – 3 with the maximum number of times.
2. Lateral raises of dumbbells in a lying position – 4 x 12 times.
3. Chair push-ups – 3 x 10 times.
4. Bending and extending the arms in a standing position – 3 x 12 times.
5. Ab crunches – 3 with the maximum number of times.

Day three:
1. Squats with dumbbells – 3 x 12 times.
2. “Bulgarian” lunges with dumbbells – 4 x 12 times.
3. Gluteal bridge with dumbbells – 3 x 12 times.
4. Raises on toes with dumbbells - 3 15-20 times.
5. Ab crunches – 3 with maximum number of repetitions.

Once you feel ready to move to the next level, you can increase the number of classes to 4 days a week in the Advanced program.

“Advanced” training program for girls

Every day of training at home for girls is designed to work individual muscles. This division will help achieve tangible results! Working weights at this stage are selected in such a way that the girl can complete the exercises according to plan. At this stage, new exercises are also introduced with alternating training weeks.

To the existing exercises you will need to add slow squats, which will help increase muscle mass in the buttocks. During the exercises, you do not need to fully straighten and bend your legs. One set lasts 30 seconds, so we are talking about a maximum of 5 repetitions. As soon as you feel a burning sensation in your buttocks and legs, finish the exercise.

Contraindications

Any physical exercise, including a complex for weight loss, is an additional load on the joints, respiratory and cardiovascular system. If you suffer from conditions in these areas, it would be wise to consult your doctor.

You should refrain from doing the exercises if you feel any kind of discomfort. Thus, weakness may mean the onset of a viral infectious disease, in which excess physical exercise contraindicated.

A properly designed training program can achieve impressive results. Even when studying at home, girls should adhere to a special lesson plan. For beginners, the entry-level program is suitable. Basic classes chosen by girls with fitness experience. For those who are ready for intense exercise, a difficult level has been developed.

Although the beauty of the human body is considered a purely subjective concept, many women make a lot of effort to achieve their own ideals. But no matter how much effort and time is spent on skincare procedures and exhausting diets, it will not be possible to change volumes and pump up muscles without physical activity.

And here the stumbling block becomes a banal lack of time or financial problems that do not allow you to visit the gym, or even your own complexes associated with excess weight or individual characteristics of your figure. In such cases ideal solution training at home will be a program for girls that will allow you to achieve visible results without financial investment and with minimal time investment.

If you decide to start training on your own, tips on how to create a home workout program for girls will come in handy. Chaotic exercises carried out without a specific plan will not be able to solve either the issue of a fit figure or the problem of losing weight. You will have to think through all the little things, starting with the set of exercises and frequency of training, ending with the number of approaches and rest time. When drawing up a training program at home for girls, it is necessary to take into account sports training, training goals and the presence of excess weight.

So, women trying to lose weight will have to focus on cardio exercises. And for girls who have good physical fitness, to increase the load, use weights and more strength training, and the number of approaches when performing each exercise.

Program for Beginners

If you have no sports experience, you shouldn’t rush headlong into exhausting training. Achieve ideal proportions and toned body It won't work with unbearable loads.

Any muscles require rest - it is during this period that they not only relax, but also grow. And the untrained muscle tissue under the influence of loads they become hypertonic much faster, which requires longer rest.

Therefore, the home training program for girls who have not previously engaged in fitness provides for no more than three strength training sessions per week with one-day rest intervals between them. Total time Each workout will not exceed 40 minutes. During this period, you need to perform three sets, trying to repeat each exercise as many times as possible, but not exceeding 20. Between each round we take a break of 90 seconds.

Exercises of the 1st workout

Classic squats. We perform regular squats, moving our buttocks back so that our thighs are parallel to the floor.

Standing Lunges. We take a wide step forward and bend our leg at the knee. Meanwhile, we touch the floor with our knee to the second limb. We alternate legs when performing lunges.

Calf raises. Feet rest on the floor. Slowly we rise on our tiptoes and lower ourselves back.

Straight crunches. From a lying position, lift your upper body as you exhale. The distance between your chin and chest should be no less than a clenched fist.

Push ups. Standing on our knees, we rest on our palms, and with each exhalation we bend our elbows, trying to keep our back straight without lifting our buttocks up.

Exercises of the 2nd workout

Straight lunges.

Reverse push-ups. We rest our hands on the support and our heels on the mat. The whole body should be stretched out. Bending and moving your elbows to the side, lower your body to the floor. As you inhale, straighten your arms.

Swing back. Standing on your knees with your hands resting on the floor, as you exhale, move your straight leg sharply back and slightly up. We alternate swings with both legs.

Reverse crunches. Lying on the floor, place your feet on the floor, bending your knees. As you exhale, pull your knees into your chest.

Plie squats. We place our feet shoulder-width apart, with our feet spread apart. Lower your buttocks to the floor, bending your knees.

Exercises of the 3rd workout

Classic squats with calf raises.

Chair push-ups. We perform regular push-ups, resting our palms on any elevated support.

Reverse lunges. From a standing position, take a wide step back and lower your knee to the floor. When performing the exercise, alternate legs.

Complex twist. We lie down on the floor. For each exhalation, we simultaneously raise the torso and bent knees up.

Rolling from toes to heels.

A basic level of

When exercises for beginners are performed with ease, you can safely move on to the next level. How long it will take for this will depend on both the characteristics of the body and personal diligence.

In fact, by this time the classes had become regular, and the body had become accustomed to the volume of exercise. Therefore, you will have to add new exercises to the program and also use weights. You can use regular dumbbells, but if you don't have them, regular bottles filled with water will do.

At this stage, the number of workouts does not change, and the frequency of repetitions and approaches also remains the same. We begin performing new exercises with weights with 10 repetitions in each approach.

First complex

Squats with dumbbells. We hold dumbbells in our hands along the body. Performing classic squats, we raise the dumbbells forward.

Arm Curl. The exercises can be performed both sitting and standing. Holding dumbbells in your hands, turn your hands so that the dumbbells are directed forward. Alternately bending your elbows, pulling your hand to your shoulder.

Reverse push-ups.

Raising hands. We lie down on our backs. Raises straight arms with dumbbells up. As you exhale, we spread them apart, touching the floor. As you inhale, bring your limbs together in front of you.

Oblique crunches. We take a position lying on our back. We place our arms bent at the elbows behind our heads, and bend our legs at the knees, raising them so that our shins are parallel to the floor. We bring the elbow together with the knee of the opposite leg. We alternate sides of twisting.

Second complex

Push ups. We complicate the previous push-ups by focusing not on the knees, but on the toes. We try to keep our hands at shoulder level during push-ups. The narrower they are located, the greater the load will be.

Abduction of dumbbells behind the back. Raise both arms above your head, holding dumbbells in them. We alternately bend them at the elbows, placing the dumbbells behind our backs. This exercise is good for tightening your chest.

Lunges with dumbbells. In the starting position, we hold our arms with weights along the body. When performing a lunge with your feet, we move them apart.

Arm curl. You will need a support on which you can rest your knee and hand. This could be the edge of a sofa or bed. We lower the second hand with the dumbbell down. As you exhale, bend your elbow, pulling the weight toward your chest.

Hand touching socks. Lying on a gymnastic mat, we try to reach the toe of the opposite leg with our outstretched hand. We constantly alternate sides. We try to perform the exercise at an increased pace.

Third complex

Plie squat with dumbbells. Performing a deep squat with legs spread apart, we lift the upper limbs with a load up through the sides.

Side lunges. In the starting position, the legs are positioned wider than shoulder width. Hands with dumbbells are located in front of the body below. Bend one leg at the knee, doing a squat to one side. At the same time, we raise our arms in front of the body. After returning to the starting position, we lunge in the other direction.

Hand raises. In a standing position, raise one arm with a dumbbell above your head. The second one is located along the body at this time. With each inhalation we change their location. The exercise must be done by tensing the muscles and at a fairly fast pace.

Exercise "bicycle". We lie down on the floor and bend our knees, lifting them off the floor. We alternately straighten and bend our legs, as if we were pedaling.

Swing your legs back. We get down on all fours. We first pull one leg to the chest, and then sharply straighten it, moving it back and up. When performing the exercise, alternate legs.

Professional level

You can start intensive training only after you have fully mastered the previous exercises, which you can perform in full. Typically, it is advisable to make the transition to complex training no earlier than after 4-5 months of regular training.

The program is being supplemented with new activities. In addition, the number of classes increases to 4 per week. It is recommended to repeat each action at least 20 times, in each of 3-4 approaches.

Lesson 1

Slow squats with weights. We perform a classic squat, but at a slow pace, lingering for a few seconds at the bottom point. When performing a squat, we raise the limbs with the load in front of us. Follow your squat technique.

Raising hands. Sitting on a chair, we lower our hands with the bottles down. With each exhalation, we move them apart, raising the weight to shoulder level.

Bulgarian lunges. We take a step forward from the chair. We rest the toe of one foot on the seat of the chair. Bend your knee, lowering your buttocks towards the floor. At the same time, we spread our arms to the sides.

Push-up twist. Using straight arms and toes, we perform a classic push-up. Having risen to the top position, we raise our arm up to the side, twisting the body. On the next climb, we turn the body in the opposite direction.

Double lunges. Standing straight, take a step forward with your foot. Bend your knees so that one touches the floor. We return to the standing position and take a step back with the same leg. Bend your knees again until your working limb touches the floor. Having worked on one side, we move on to the second.

Lesson 2

Deadlift squat. After performing a classic squat, we bend forward, reaching the upper limbs with a load to the floor.

Reverse push-ups. The emphasis when doing push-ups at this level is from the mat.

Putting your hands behind your head. We take both dumbbells in closed hands and lift them above our heads. We lower them behind our backs.

Double twist.

Side lunges with swings. Take a step to the right and do a deep squat. We return to a standing position and move the same leg to the side. Keep your balance.

Twisting with bends. We hold our hands closed with dumbbells in front of our chest. As you exhale, make a turn in one direction behind your hands. Returning to the starting position, we bend towards the opposite leg. On the next exhalation, we turn in the other direction.

Lesson 3

Belt pull. We bend over, lowering our hands to the floor. With each exhalation, we pull the weight to the belt.

Back Squats. We turn our backs to the chair. We rest our palms on the seat. Lower your buttocks down, bending your elbows. At the bottom point we linger for a few seconds.

Oblique crunches.

Raising hands. We lie down on the bench with our backs. We hold our hands with dumbbells raised up. We move them apart, trying to lower them slightly below the level of the bench.

Bulgarian lunges with side raises.

Lesson 4

Slow squats. When performing a classic squat, we do not bend or straighten our legs completely. The pace should be so slow that one repetition takes about 30 seconds. The signal for the end of the repetitions will be a strong burning sensation in the muscles.

Alternating forward and reverse crunches.

Triple push-ups. For each of the three push-ups, we reduce the distance between the hands.

Belt pull from a position with emphasis on the knee and elbow.

Lunges and swings to the side. Take a wide step with your foot to the left. Bend your knee and lower your buttocks towards the floor. Returning to the standing position, we move the same leg to the left. We lunge and swing in the other direction.

Be sure to prepare your muscles for the upcoming loads, so start each session with a warm-up.

When finished, give your muscles a chance to stretch by doing several stretching exercises for the main group of muscle tissues that were maximally involved during the current workout.

At any level, it is necessary to supplement strength training with cardio exercises. This could be jumping, running, jumping rope or exercise equipment. Cardio exercises can be alternated with the main ones and performed on recovery days after strength training.

Let’s not forget that even the most well-designed sports program does not exclude requirements for nutrition and drinking regime.

Most key moment- this is regularity. After taking a short break, you will have to start all over again.

Workout program for weight loss at home is excellent suitable for those men who do not have the time or opportunity to visit a gym. By combining strength and aerobic exercise, you will lose excess weight as quickly as possible and become the owner of a beautiful and fit body. For best results, follow a high protein diet. The duration of the program is at least 6 weeks. Exercise regularly and don't stop training to maintain your progress and not stop there!

On Monday, Wednesday and Friday, do a set of weight loss exercises at home, and on Tuesday, Thursday and Saturday, jog in the fresh air. Sunday is a day off, you can relax and unwind!

We start the workout with a warm-up, no earlier than two hours after eating and finish at least two hours before bedtime.

A set of exercises for losing weight at home:

SQUATS

First, to warm up, squat 15-20 times without weights. Then pick up dumbbells, kettlebells or other weights and do 4-5 sets of 15-25 repetitions each. Rest between sets should be minimal, approximately 30-45 seconds, maximum one minute. When squatting, you should feel a burning sensation in your leg muscles. Vary your leg width with each set to recruit more muscle fibers and burn maximum number calories. The wider the legs, the more the inner thighs are involved. Conversely, placing your feet together will concentrate the load on the outer thighs. The golden mean is placing your feet shoulder-width apart.

Exercise technique

Take weights in both hands and stand straight. Place your feet shoulder-width apart and bend slightly at the waist. Keeping your back straight, inhale and squat until your thighs are parallel to the floor or slightly lower. Then tighten your caudriceps and rise to the starting position, while exhaling.

SINGLE LEG LUNCHES

Take a long step on one leg, hands on your waist. As you inhale, lower the knee of your back leg to the floor, and as you exhale, return to the starting position. Legs need to be alternated.

This exercise makes the hips slimmer and reduces their volume. Note: Start with 1 set of 15 reps and work your way up to 3 sets of 30 reps.

Chest exercises

1. For this exercise you need either a bench or 3 stools covered with a blanket + dumbbells. Lie on a bench with your back, holding dumbbells in your hands. Raise your arms above your head, while inhaling, spreading them to the sides as low as possible, and exhaling, returning them to their place.

This exercise improves the shape of the breasts by causing the muscles underneath the mammary glands to lose weight. Note: start with 1 set of 12 reps, work your way up to 3 sets of 12 reps, increasing the weight of the dumbbells.

2. Lie down on a bench. Hold a dumbbell with both hands and raise your arms straight above your chest. Smoothly move your straight arms back as you inhale, and as you exhale return them to the starting position.

This exercise helps make your breasts appear taller and firmer. Note: start with 1 set of 12 reps, work up to 3 sets of 15 reps.

Waist exercise

Take a long stick (1.5 m) in your hands. Place the stick on your shoulders, grab the edges with your hands and bend forward, keeping your feet shoulder-width apart. The torso needs to be rotated so as to twist it as much as possible.

This exercise makes your waist thinner. Note: start with 1 set of 25 reps, work up to 3 sets of 30 reps.

Exercise for losing weight in the abdomen

1. Lie down on the mat so that you can grab a stationary object (for example, a sofa) with your hands. Bend your knees and, as you exhale, lift them above your head. As you lower your legs, inhale. This exercise tightens the lower abdominal muscles and eliminates fatty tissue.

2. Sit with your feet under the sofa. Bend your knees, lower your head to your chest, hands on your stomach. Maintain this position as you exhale, touching the floor and inhale as you rise forward. This exercise strengthens the upper abdominal muscles. Note: you need to start both exercises with 1 approach, performing the maximum possible number of repetitions at a time. It is necessary to bring up to three approaches. For weight loss exercises to be effective, you should take long walks in the fresh air at least 2 times a week, and exclude all flour products, fatty foods and sweets from your diet. You should have a light dinner and eat only raw vegetables and fruits at least once a week. When stressed, it is better to take vitamins instead of sweets.

A modern woman has to deal with many issues and problems every day, and therefore often has very little time left for herself. Training at home for girls will have no less effect than training in the gym, if everything is carefully thought through and the issue is studied in detail.

Stress, bad habits, ecology, unhealthy diet - all this affects your figure and overall well-being. You can tone up your body and recharge it with energy if you systematically devote several hours a week to effective strength training or fitness. Going to the gym to exercise is not convenient for everyone. Some people don’t have enough time, others are simply shy. That is why you need to create a weight loss program at home.

It is necessary to understand that the training program must be developed individually, taking into account personal preferences, level of physical fitness and body characteristics, and is also aimed at all muscles. The secret of beauty and harmony is harmony and proportionality.

Training rules

Before drawing up an exercise plan, you need to consult with your doctor and make sure that you have no contraindications to physical activity. You will also need to understand the basic rules of strength training. Sticking to simple recommendations and tips for beginners, you can significantly improve the quality of your work, start the fat burning process, prevent injuries and guarantee a noticeable result of your efforts:

• Adjust your diet. Best exercises will be powerless if you eat too much and incorrectly. First, you can go on a diet, then, when fat burning is started, it is enough to adhere to the principles healthy eating. The menu should be based on protein and...
• Observe drinking regime . It is important to drink 1.5 liters daily clean water. Even if you are interested in drying your body, you need to drink the same volume, because this process implies the elimination of subcutaneous fat, rather than dehydration of cells and tissues.
• Breathe correctly. Breathing is the most important component of any workout. When the body is under stress, it needs more oxygen. In addition, it oxidizes fat cells, which speeds up the weight loss process.
• Warm up before your workout. before classes and after performing the complex are extremely important. With their help, you can prepare the body for the load and strengthen it achieved result.
• Exercise 2-3 times a week. There should be 1 day of rest between workouts. The body needs this time to recuperate and build muscle. The duration of the training should not exceed 60-90 minutes.

Be sure to pay attention to clothes and shoes. They should be as comfortable as possible, not restrict movement, and allow air to pass through. Always wear a special sports bra that supports your breasts well.

Don’t overdo it, increase the load gradually, don’t rush things. It is important to be patient and work hard, this is the only way to remove the lower abdomen, tighten the back of the thigh, emphasize the relief of the abs, etc.

Pros and cons of homeschooling

Girls often wonder if a beginner should study at home, will it be of any use? To answer this question, it is necessary to compare the advantages and disadvantages of home workouts for women. The advantages of training at home include:

• flexible schedule, because you don’t have to adjust to your work schedule gym;
• saving time and personal funds;
• the absence of other athletes, which is important for those who have not yet achieved results and are embarrassed to train with a pro;
• high level comfort, the ability to perform hygiene procedures in your own shower;
• variety, you can practice different directions and techniques at home, train to your favorite music, etc.

Full body workouts at home for girls also have a number of disadvantages. The list of disadvantages is small, but they should be taken into account if you are thinking about how to create a set of workouts for every day without visiting a gym or fitness club.

The downside to training at home is that you may make mistakes in technique and not correct execution exercise will not bring the desired effect. Also at home you may feel a lack of space, lack of motivation, and the influence of distracting objects.

There are no special exercise machines at home, but as experienced athletes note, greater results can be achieved by training with free weights - dumbbells and a barbell, or without any equipment at all. You can also purchase affordable equipment - fitball, expander, jump rope, hula hoop, roller for working out lower press and backs. Such items are inexpensive and are available in a wide range of any sports store.

We train in a circle

Where to start home training for a beginner? There are many directions and options. One of the popular solutions that allows you to comprehensively work out all muscle groups is circuit training. It harmoniously combines power loads and. One of the most popular circuit programs is CrossFit.

Circuit training is not suitable for gaining weight, so guys are of little interest in it, but for girls it is an excellent assistant in the fight against fat deposits. Proper circuit training is characterized by high intensity work. Between sets, rest is no more than 30-45 seconds. If you feel dizzy or unwell, you should stop and rest.

Complex circuit training contains exercises for different groups muscles - butt, arms, legs, abs, etc. These can be static exercises, such as, or jumping, squats, swings. An approximate training outline can be seen below. Based on the presented plan, you can develop a personal program focused on your needs and capabilities.

What to include in your workout

A full training course will never be designed for a month; to achieve the desired result, you should study constantly. You need to study at an intensive pace for 3-4 months, then you can review the program. If you have achieved the desired shape, you need to exercise to maintain the result. You can diversify your training by choosing an active hobby for yourself. This could be running, cycling, kickboxing, etc.

Mandatory elements of training at home for girls are basic exercises– press, pull-ups, flexion and extension of the arms. We offer an indicative program of classes for the week.

Monday

• gluteal bridge;
• calf raises;
• twisting;
• close grip push-ups.

Wednesday

• push ups;
• twisting;
• lunges;
• moving your legs back;
• squats.

Friday

• plie squats;
• reverse lunges;
• raising your legs on your toes;
• push ups;
• twisting.

Each movement for the arms, buttocks, abs or other muscle group should be performed in three sets of 10-20 times. Start with minimal loads, gradually increasing it as your body adapts.

Also watch the video:

Main secret successful training at home is systematic and correct execution of exercises. Work out in good mood, set goals and achieve them! If you try, the result will not take long to arrive.

Carefully organize your sports corner so that no foreign objects disturb you. For exercises performed on the floor, get a soft mat (not necessarily a sports one). Optional equipment you may not need it, but comfortable clothes and shoes are a must have. Yes, even at home it is necessary to exercise in sneakers to provide support for the foot and ankle. Don't forget about a sports top that securely holds your chest in place.

Exercise at any convenient time - for weight loss, it doesn’t matter at all whether the workout is carried out in the morning, afternoon or evening. Before the main set of exercises, be sure to perform light joint gymnastics. After your workout, do some stretching.

The intensity of the workout depends on your fitness level. Beginners should start with light loads and increase them slowly so that the body gradually gets used to the activity. Overweight girls should avoid high-intensity exercises, as well as jumping movements - they create excessive stress on the heart and joints.

Nutrition and women's home workouts for weight loss

To bring your body into the desired shape, you need not only weight loss exercises, but also a well-structured diet. First, calculate the daily caloric intake needed to lose weight. To do this, use a formula or calculator to calculate your maintenance caloric intake (including training) and subtract 15% from it. The resulting number is your daily calorie intake.

To avoid feeling hungry while on a diet, limit your consumption of useless foods - fast food, sweets, processed foods, sugary drinks. Give preference to healthy, natural foods - cereals, vegetables, dairy products, fish, fruits and dried fruits.

Whatever time of day you exercise, try to eat no later than 1-1.5 hours before training - this way you will protect yourself from nausea, heartburn, heaviness in the stomach, pain in the side and other troubles. For your pre-workout meal, choose something that is quickly digestible, non-spicy, non-acidic, and not too fatty. Porridge with water or milk, muesli with nuts, boiled or baked potatoes, sandwiches with vegetables or low-fat cheese are ideal.

You should not eat immediately after training, even if you are hungry - let your stomach “calm down” after intense body movements and wait at least 20-30 minutes. But you can and should drink water both after exercise and during it - physical activity removes fluid from the body, and its loss must be replenished.

Workout program for losing weight at home

A set of exercises for overweight girls and beginners

It is designed for 3 workouts per week and is focused, in addition to losing weight, on strengthening muscle corset and ligamentous apparatus, improving coordination and posture. The exercises are performed in a circular mode, you need to do 4 circles in total. Rest between sets – 30-40 seconds, between circles – 1-3 minutes.

Day I

• Squats, 15-20 reps
• Knee push-ups, 10-15
• lying down, 15-25
• "Boat", 10-15
• Leg raises lying on your side, 15-20 (per leg)

Day II

• Lunges in place, 10-12 (each leg)
• Pull your legs back, standing on all fours, 15-20 (per leg)
• Swing your legs forward, 20 (per leg)
• "Boat", 10-15
• Leg raises lying on your back, 12-20
• , 30-60 sec

Day III

• Squats with wide legs, 15-20
• Gluteal bridge, 15-20
• Swing your legs forward, 20 (per leg)
• Knee push-ups, 10-15
• "Boat", 10-15
• Plank, 30-60 sec

A set of exercises for women who want to reduce the percentage of subcutaneous fat, but are not overweight

Exercises develop endurance and agility, improve coordination; They are also performed in a circular mode - do 3-4 laps per workout. Rest between circles – 2-3 minutes, between approaches – 0-30 seconds. For women with problems with joints, blood pressure or heart function, this complex is not suitable.

Day I

• , 8-15 reps
• Lying crunches, 15-25
• Squats, 20-30
• Plank, 40-80 sec
• Swing your legs forward, 30 (per leg)

Day II

• Lunges with changing legs while jumping, 10-12 (on each leg)
• “Bicycle”, 40-80 sec
• , 8-15
• Jumping rope, 20-30 times
• Plank, 40-80 sec

Day III

• Jumping out of a squat, 10-15
• Lying leg raises, 15-20
• Running in place, 20-40 sec
• Static hold of the body in position, 20-40 sec
• Plank jumps with alternating narrow and wide foot placement, 16-20 repetitions

A set of exercises for girls to burn fat and create beautiful relief

Exercises work the muscles that form the sexual, proportional female figure– buttocks, hips, back, shoulders, arms. This complex is suitable for those who have a set of dumbbells or elastic bands for fitness in their arsenal. However, dumbbells can be successfully replaced with bottles of water or sand.

Day I

• Plie squats, 4x10-12
• Hyperextension, 4x12-15
• Dumbbell rows to the waist, 4x10-12
• Dumbbell curls lying down, 3x10-15
• Extension of arms from behind the head, 3x12-15
• Lying crunches, 4x15-20

Day II

• Romanian deadlift, 4x10-12
• Taking the leg back, standing on all fours, 4x12-15
• Dumbbell bench press, 4x10-12
• Standing dumbbell curls, 3x12-15 (for each arm)
• Raising arms through the sides while standing, 3x12-15
• Plank, 40-80 sec, 3 sets

Day III

• Walking lunges, 4x10 (each leg)
• Gluteal bridge, 4x12-15
• Push-ups, 3x8-10
• One-arm dumbbell row, 4x10-12 (each side)
• Seated dumbbell press, 3x12-15
• Lying leg raises, 4x10-20

Style Summary

The most difficult aspect of home workouts for girls is discipline: either family members distract you from classes, or you yourself want to give up everything and lie on the sofa with a pack of cookies. But if you can motivate yourself and make others respect your decision, everything else will seem simple, and training, even the most difficult ones, will begin to be enjoyable.