10 exercises to burn fat at home (WITH VIDEO)

Summer is just around the corner, so it's time to start disposing of excess fat deposits. The period of self-isolation is perfect for this action, because you can direct your metabolism to increased lipid consumption at home. The main thing is not to forget about the principles of building a balanced diet, which you can familiarize yourself with in the corresponding selection of articles on our blog.

Among other things, when organizing a training plan aimed at intensifying fat metabolism, you should keep in mind two fundamental criteria - the load should be high-intensity and take place in the first half of the day, since during this period of time blood sugar levels are usually below average. In this case, even a short but intense workout will serve as an excellent stimulus for the body to consume more lipid compounds.

We have prepared 10 exercises for you that will help reduce excess fat. You can combine them into different pairs or triplets according to your preferences.

Burpee

Perhaps the most powerful tool for burning calories at home is burpees. This exercise has many variations. Today we will introduce you to one of them.

Men

1. Take a position with your feet apart.
2. Squat down, touching the floor with your hands and jump up powerfully.
3. At the peak of the jump, clap your palms overhead.
4. Jump into a prone position.
5. Push up from the floor in an explosive manner and clap.
6. Jump back to the squat position.
7. Jump up and repeat the entire cycle again.

Girls - no push-ups.

The efficiency of doing burpees is greatest if you use this exercise in the style of interval training, so we offer you the following protocols:

• Men - 40 seconds work phase / 30 seconds rest phase - minimum 7 cycles. If you feel on fire, then you can enjoy this wonderful exercise for up to 10-12 minutes, no more. This period of time is quite enough to boost your metabolism to its fullest!
• Girls - 25-30 seconds working phase / 35-45 seconds rest phase - from 5 to 7 cycles.

Cardio workout at home

All about cardio training

Cardio training is understood as physical stress exerted on the entire cardiovascular system (cardiovascular system) by methodically performing the same exercise over a period of time.

If you want to increase your endurance and improve your well-being, and stay in great shape, then this type of physical activity is a great way to achieve such goals. After all, a healthy heart is a direct path to longevity and a high quality of life.

Many people use cardio to gain beautiful muscle definition or to lose weight. Yes, the excess layer of subcutaneous fat is burned, and the muscle mass acquires a pleasant tone. The productivity of exercise directly depends on the oxygen supplied from the lungs to the blood. When it comes to losing fat mass, the main component in achieving success is the presence of a sufficient amount of oxygen.

Important! Not enough oxygen – don’t expect the desired effect!

Remember about proper breathing - it should be deep and rhythmic (inhale through the nose, exhale through the mouth). Under no circumstances should you hold your breath.

Types of Cardio Exercises

• Run;
• Treadmill;
• Intensive walking;
• Interval training;
• Exercise bike or bicycle;
• Active games;
• Stepper;
• Rollers.

Of course, running is the most accessible - you don’t need any special conditions for the exercise, just desire. To obtain a visible result, you should take into account the degree of intensity, which is calculated using your own pulse using a formula.

Formula for calculating ideal heart rate : 220 – your age = your optimal heart rate

Suppose a person is 35 years old, using a simple calculation we get 220-35 = 185 - the maximum heart rate during training.

The intensity level is:

• Low – 65% or lower of the permissible heart rate;
• Average – varies between 65%-70% of the permissible heart rate;
• High – fluctuates between 70% and 85% of the permissible heart rate.

In other words, if you started exercising at a low level of intensity, then your beat rate per minute should be below the given values. Above we calculated the optimal heart rate, which was 185 beats per minute for a 35-year-old person.

Formula for calculating intensity No. 2: 185x coefficient (0.60-.0.65) = approximately 111 beats per minute.

Using the same scheme, we calculate for medium and high load levels:

• 185x0.70= 130 – average degree;
• 185x0.85= 158 – high degree.

If you are about to start cardio exercises, we recommend choosing a low intensity and gradually increasing it each week depending on your body's fitness. It's best to start with a treadmill or jogging around the area near your home. Using the simulator, you will be able to control your own heart rate; if you are running outdoors, it is advisable to purchase a heart rate meter or install the appropriate application on your smartphone. When you can understand your body and determine the degree of load required, feel free to start running outside and without special equipment that measures your heartbeat. First, you should carefully monitor the intensity of your exercise and your own heart rate.

Frequency of cardio exercises

The frequency of exercises depends on what goal you have set for yourself and what you want to achieve. Recommendations for beginners:

• 1-2 approaches during the period of mass gain;
• 1-2 approaches per week - in order to strengthen the immune system and the body as a whole, train the heart, maintain tone.

I would like to note that these are approximate figures; each person’s indicators are individual, since everyone is influenced by a lot of factors. The main thing is not quantity, but quality of execution. There are also many opinions regarding the duration of cardio exercises. There is no exact time for doing cardio exercises. Some say that 15-20 minutes is enough, while others, on the contrary, believe that at least an hour is needed. The time taken will depend on:

• Type of exercises;
• Degrees of intensity;
• Time of day.

With a classic load and medium intensity, the ideal range would be 30-60 minutes for trained runners and 15-20 minutes for beginners. The most productive options for conducting classes are:

• In the evening after warming up;
• Immediately before strength exercises;
• In the morning. First you should have a small portion of oatmeal and warm up a little.

How cardio training contribute to fat burning ?

Cardio exercise helps speed up the metabolic process, that is, metabolism. So, the more active the metabolic rate, the faster fat is burned. Regular exercise not only helps speed up the process of breaking down substances in the body on the day of physical activity, but also “accelerates” metabolism in the future. Subcutaneous fat will accumulate more slowly, and each workout will increase the rate of excess weight loss. To achieve the goal of obtaining obvious and quick results, you need a competent and balanced diet. You've probably seen commercials on TV about abdominal exercise machines. Of course, such advertisements starred people who beautifully presented information to viewers about the effectiveness of exercise machines. But it is worth drawing your attention to the fact that in the instructions and on the packaging itself there is an inscription in small print that reads: “Without properly selected nutrition and diet, this simulator will not have a productive effect.”

The success of classes is formed from 3 components that should be taken into account:

• Balanced diet;
• Cardio training;
• Power training.

The basis of such efforts is MOVEMENT! You need to constantly be in motion so that your muscles work, your heart rate increases and your lungs fill with oxygen for subsequent burning of fat. As a result, you get:

• Strengthened cardiovascular system;
• Strengthened muscles;
• Burning a lot of calories;
• Reduction of body fat.

It should be noted that not all cardio is productive - this applies to the fight against excess weight. Most experts in this field say that classes should be varied. The desired effect will not occur if you only run or exercise on a treadmill. Combine types of cardio, invent, vary the load on your body and enjoy the success you get.

If you only have 45 minutes of treadmill time scheduled for the day, divide that time as follows:

• 15 minutes – treadmill;
• 15 minutes – exercise bike;
• 15 minutes – elliptical trainer.

This approach will not only diversify physical activities, but will also increase their duration to an hour a day. Many people who begin to take care of their health quickly lose their passion due to the monotony of the exercises performed, and with a variable approach, 60 minutes will fly by. If you learn to divide physical activity into 3-4 equal periods of time and use different exercise equipment, you will feel relief both physically and psychologically.

There is a huge variety of schemes for intensive training on simulators, on the basis of which cardio programs lasting 45-60 minutes are independently compiled.

Best Cardio Workouts

1. running regimen is a fairly simple and acceptable form of cardio exercise for everyone.

If you haven’t been running before, don’t be upset at the first significant stress; it will be hard only at the beginning, but after a while the body will adapt and will tolerate a new type of load easily. A little time will pass, and you will begin to receive satisfaction from the running process, since during physical exercise, certain hormones are produced in the human brain, causing a surge of strength, increasing motivation in life and giving a feeling of happiness and joy.

IMPORTANT! If you are over 35-40 years old and have extra pounds, have heart problems or joint problems, then you should approach training with great caution.

Adviсe:

• Start with small loads, let it be normal walking at first;
• Start your first workouts by walking for half an hour every other day;
• After 1-2 weeks, increase the number of walks to 5-6 times per week.
• Increase the duration of your walks each time.

Don't think that simple walks have no effect. I want to assure you that this is not so. Naturally, to get the effect you need to spend much more time walking than running. However, walking has the following pleasant consequences:

• Provide heart training;
• Helps burn subcutaneous fat;
• Promotes weight loss.

Have you found walking easy even for an hour throughout the week? It's time to move to the next level. The next stage begins with a combination of walking and running. Add short distance jogging to your main load.

How would this happen:

• We went outside and walked for 3 minutes at a leisurely pace;
• For one minute, jog at a rhythm that is most comfortable for you. If you are not trained, then jog for 30 seconds;
• Return to the first point again and start walking.

Literally in 7 days you are already running according to the following schedule:

• We went outside and walked for 2 minutes at a leisurely pace;
• For two minutes, jog at a rhythm that is most comfortable;
• Return to the first point and begin to walk at a measured pace.

In just a couple of weeks you will already be training according to this plan:

• We went outside and walked for one minute;
• Run at a slow pace for three minutes;
• Go back, starting from the first point.

Each time, the strength in the body increases, and the time allotted for walking decreases. Once you are able to completely switch to active mode, you no longer need to run every day. It is enough to jog 3-4 times a week. The option of running every other day is suitable for many. Start with 15-20 minutes at an easy pace and add jogging time (5 minutes) per week. After a certain period of time (it is different for everyone), you will easily cover significant distances without stopping for 45-60 minutes.

I would like to note that many people do not fully understand what they are capable of, since they have not had any experience with cardio exercises in the past. I am absolutely sure that 95% of people in good health can cover a distance of 3 to 5 km at a time. This is exactly the distance for which the human body has enough energy reserves (carbohydrate gasoline) located in the liver. If you do not have serious problems with excess weight, you can definitely run a distance of 5 km at a calm rhythm.

Ideal running speed - what is it ?

There is a concept of running in a “conversational” rhythm. You run exactly at the speed at which you are able to conduct a smooth dialogue:

• During the period of “conversational” running there is no shortness of breath;
• You are able to calmly express your thoughts to your interlocutor or a fictional character.

If you have no one to talk to and you don’t really want to talk to yourself, the pulse rate will help you decide when to stop. In the age of enormous technological development, you can buy a heart rate monitor at any hardware store and inexpensively.

If, for a number of reasons, you cannot run more than three times a week, know that this is quite enough to get a truly positive result. The bar that needs to be achieved is the running time interval from 20 to 45-60 minutes. With such a load, not only you, but also those around you will be delighted with the result obtained.

Recommendations

1. Before the start of the race, you should eat carbohydrate foods, a small portion of porridge is enough, and you should also drink about a glass of plain water 15-20 minutes before the start of the workout. When finished, drink 1-2 glasses of water without gases again.
2. Try to run the distance smoothly. If we talk about running technique, it is not recommended to completely contact the foot with the road surface; a smooth “roll” is needed here, that is, first on the heel and then on the toe.
3. Give preference to running on a non-hard surface - grass, earth. This way you will avoid putting a lot of pressure on your knee joints and feet. If there is a running stadium nearby, do not neglect it; professional coverage plays an important role, as do good sports shoes.

Water is an integral part of our body, also accelerating metabolic processes, washing cells, rejuvenating and helping to cope with stress. Be sure to drink water, as a sufficient amount of fluid is lost during training. Still water acts as one of the methods of replenishing the body with energy, so consume it preferably up to 2 liters per day (regardless of workouts). It is especially useful to use during weight loss. Regular and abundant drinking contributes to:

• Speeds up metabolism;
• Increases the rate of fat burning;
• Eliminates the accumulation of excess fat.

Starter running schedule _ _

Below I will give an example of a scheme suitable for beginners.

First week : Tuesday – run 10 minutes at an easy pace; Thursday – walk for 60 seconds, run for 1 minute, bringing the class time to a 15-minute interval; Saturday – run 12 minutes.

Second week : Tuesday – run 12 minutes; Thursday – we walk for two minutes, run for 2 minutes, bringing the class time to a 15-minute interval; Saturday – run 15 minutes.

Third : Tuesday – run for 15 minutes; Thursday – we walk for 60 seconds, run for three minutes, bringing the training time to an 18-minute interval;

Saturday – jog 18 minutes.

Fourth:

Tuesday – run for 20 minutes; Thursday - we walk for one minute, run for three minutes, bringing the class time to a 22-minute interval; Saturday – jog 22 minutes.

Fifth:

Tuesday – run for 22 minutes; Thursday – one minute at a leisurely pace, three minutes we run, bringing the training time to a 25-minute interval; Saturday – jog 25 minutes;

3-5 minutes of running per week are gradually added to the schedule. As a result, the run should be equal to one hour.

IMPORTANT ! You should n't run for more than 60 minutes !

If the load seems small, you can add one day of running training to your personal schedule. I would like to note that if you get to the 1 hour per week regimen three times a day, this is more than enough. You will lose fat, gain strong muscles, and your heart will become much stronger and healthier. You can add two strength classes to your three daily workouts, which you can do in our fitness club. This approach is considered the most productive and useful.

The indicated scheme is an approximate way of training. In order for the training to be as effective as possible and not cause harm, you should consult with doctors, nutritionists and a trainer. If this is not possible, make adjustments yourself. For example, you run for 5 minutes and walk at a calm pace for 2 minutes. You can replace the two-minute walk with one minute of running at a fast pace.

Time to run

There are three effective methods to burn excess fat quickly:

1. Cardio exercise directly in the morning on an empty stomach. During this time period, the amount of glycogen is at a low level, so fats are burned instantly.
2. Exercises before strength exercises using additional weight. Physical education of this kind helps to reduce the amount of glycogen located in the muscles and the process of fat burning takes place instantly.
3. Evening hours. This option is considered more difficult, since in the evening a small amount of glycogen obtained from food accumulates in the body. The fat burning process begins only after 15-20 minutes of exercise.

I would like to talk separately about an integrated approach to training. Such activities are very useful for most people. For physical activity you will need to allocate a couple of hours three times a week. For example:

• Tuesday, Thursday and Saturday you go to the fitness center - warm up on an exercise bike for about 10 minutes
• You begin strength training - this can be a barbell, exercise machines, etc., but no more than 50 minutes.

During the training period, gradually increase their intensity; you should increase the working mass in the exercises. Even women are not recommended to consistently perform light weight exercises on a regular basis. Efforts should be made to the maximum with a gradual increase. There is no need to be afraid that you will “over-pump” - for this you will need more than one year in the gym.

Why is it necessary to increase the degree of load ?

Muscles get used to stable tension pretty quickly, and if you don't increase the weight, the workout won't bring results. The load should be increased gradually. It is enough to add 5 kg per week for women, and 10 kg for men. At the end of your workout, you switch to the treadmill at low speed for 20-30 minutes. Increase your running time on the treadmill to 3-5 minutes per week.

After the workout is over, you need to rest for at least 10 minutes: drink water and don’t forget to take BCAA amino acids. Amino acids are required to prevent the catabolism process that occurs in muscles during cardio training. And only after taking AMK-BCAA, start running.

So, after each strength training session, you increase your running time until you reach the hour mark. It is highly not recommended to run more than this time, but less is possible. 40 minutes is enough, since the glycogen content in the muscles is quite low, so the start of fat burning occurs more quickly. Men don’t need to run a lot - in addition to fat mass, they lose muscle mass.

Don't forget to add variety to your workouts, use an elliptical trainer or an exercise bike, etc. Bottom line: You visit the gym three times over 7 days, first warm up, do 10-15 minutes on the treadmill, then do 50 minutes of strength training, then move on to 20-60 minutes of cardio. This combination will help “stir up” the metabolism and get a visible effect.

You should not repeat the common mistake of many novice athletes who want to lose weight, excluding strength training. Just running and pumping up your abs is not enough. Of course, you will lose extra pounds, but your body will not be as sculpted as you would like, and the fat burning process will noticeably slow down compared to using complex exercises.

It is important to release fat from the cells, and as soon as an energy deficit occurs, the body will begin to release special hormones and enzymes into the blood. These chemical compounds are able to travel through the blood to fat cells and release it from the cell itself. It is not difficult to create a lack of energy - exercise regularly, prolong your youth, and you will not have to resort to more radical methods, such as surgery.

Written specifically for “I-Fitness”, copying or quoting materials, only with an open hyperlink to the source.

Skater

The next exercise that properly targets most of the body and gets you breathing good is the speed skater. Its essence is simple, and consists in simulating the movements of a speed skating athlete.

1. From a standing position, lean forward and bend your knees, press your hands to your chest.
2. Take a step to the side, transferring your body weight to one of the legs, lift the other leg and place it behind the supporting leg, without lowering it to the floor, and with the same hand, rush to the toe of the supporting leg, trying to touch it.
3. Change sides cyclically, performing alternate movements from side to side.

Time - 6 minutes of skating movements for men and 4 minutes for girls .

Dumbbell row version

Strengthens the shoulder joints, abdominal and gluteal muscles.

1. We rest our palms on symmetrically located dumbbells.
2. During push-ups, we focus on the abdominal muscles.
3. In the upper position of the body, we pull the right dumbbell to the belt, after returning to IP, we change sides (12x3).

Caterpillar

An equally entertaining exercise that will not only speed up your metabolism, engage many muscle groups, but also develop flexibility.

1. From a straight stance, with your feet shoulder-width apart, bend down without bending your knees.
2. Touch the floor with your palms and step alternately with your hands, moving forward until you bring your body to a lying position.
3. Using similar movements, come back and straighten your body, raising your arms up and bending your lower back slightly.
4. Bend over again.

15 - 25 caterpillars will perfectly work out the whole body and boost the metabolism.

Jumping

Muscles: calf, abdominal, gluteal, triceps.

1. In a standing position, we close the fingers of both hands at the back of the head.
2. We lower the pelvis to a horizontal level with the floor, with a springy jerk we push the body upward (10x2).

The technique can be replaced with a jump rope. In 10 minutes of training, almost 200 kcal are burned.

Jumping over a barrier

Yes yes, through the barrier! As equipment, you can use your own suitcase, bag, or a cardboard box of household appliances lying on the balcony.

1. Place the barrier on the floor and stand to the side of it.
2. Jump over the barrier from side to side.

Here, as with burpees, it is worth using the interval method: 40 seconds work / 20 seconds rest. 10 minutes for men and 8 for girls .

This exercise can be complicated by rotating the body 180 degrees in each jump.

• Perform each subsequent turn in reverse order (not in a circle).

Squats with weights

The squat works: quadriceps, lower back, legs.

1. Girls take dumbbells up to 5 kg, men a couple of times more.
2. We lower our hands with the shells along the body.
3. With a straight back, we squat smoothly.

If you want to complicate the technique , press the dumbbells up (10-15x3).

"Plie"

The purpose of the technique is to feel the work of the hips, calves, abdominal muscles, and tension in the lower back.

1. From a straight body position and a wide stance of the legs, we turn the feet outward. We hold the dumbbell with both hands in front of the chest.
2. We draw our stomach towards our spine and straighten our shoulders.

We stay in static position for 30-50 seconds.

Why are cardio and strength training the ideal combination for losing weight?

And finally, we’ll tell you why a combination of cardio and strength training will help you lose weight much faster. If cardio triggers fat burning immediately, then strength training helps you burn energy even the next day after the gym. That is why the combination of ana- and aerobic exercise is optimal if you want to lose weight and also work on your relief.

Strength + cardio training for weight loss is suitable for women and men, the main thing is to choose the right load. This is best done under the supervision of a professional trainer to minimize health risks.

Now you know why a combination of cardio and strength training for weight loss is considered the best option. Sign up for classes at Multisport if you want not only to lose weight, but also to spend time with pleasure and health benefits!

Cardio Exercise and Human Growth Hormone

Youth, vitality and energy are controlled by the natural peptide hormone HGH, also known as human growth hormone. Research has shown that the release of growth hormone is enhanced by vigorous interval and intense cardio exercise.

In addition to overall tone, HGH promotes muscle growth and strengthens connective tissue, which reduces the likelihood of sports injuries. This beneficial hormone also rejuvenates the skin, reduces wrinkles and even increases sexual activity!

Before you finish studying the issue of cardio exercises, read about such an important thing as adaptation. We are talking about the body's ability to adapt to any repetitive activity.

This means that one day the effectiveness of your training will begin to decrease, even if you work just as hard. There may even be undesirable consequences in the form of fatigue and muscle degradation.

Luckily, there is a simple solution. All you have to do is force your body to use different muscle groups through different types of cardio exercises in your training program. For best results, combine 2-3 different types of cardio. For example, when losing weight, you can swim, do strength training and work on the elliptical.

Lunges on one leg

The load is distributed between the quadriceps, buttocks, and inner thighs. It is advisable to do it with weights.

1. Holding dumbbells in your hands, place one foot with the back of your toe on the bench.
2. With a straight body, we squat on the supporting limb.
3. To increase tension, move the foot of the dominant leg further away from the platform (10x4).

Reasons to avoid knee-impact cardio

Contraindications to cardio with jumping are pain and discomfort in the knees, as well as various diseases in this area. “Arthritis and arthrosis are the most common diseases of the knee joints,” says Natalya Ermakova. “Both are accompanied by pain, limited mobility, changes in gait, and can lead to disability at a later stage. With these diagnoses, training with a shock load is prohibited - that is, with elements of running, jumping, lunges, step exercises, and skipping.”

However, all this does not mean that you will have to completely give up aerobic exercise. Cardio training programs without jumping can be a good way out of this situation .

Lunges with dumbbells

This exercise works the lower torso.

Movement No. 1

1. We squeeze the shells in our lowered palms.
2. One foot is in front, the other is far back.
3. With a straight body, we squat until the knee of the outstretched leg touches the floor (12 times for each limb in 2 sets).

Movement No. 2.

1. With weights in our hands, we alternately step forward;
2. let's squat.

Pay attention to the technique - bend your knees at a right angle, keep your body straight.

Platform lifts

Active: legs, hips, abs, buttocks.

1. Holding the shells, we climb onto the stool.
2. Raise your knees higher than your hips.
3. We place the second leg or leave it free.
4. In the second case, it is difficult to maintain balance (15x3).

an alternative to technology - step aerobics.

If there is no platform, we use a step or build a 25-30 cm podium from available materials (books, bricks).

1. We place the right bent leg on the platform, slightly lift the left one off the floor, lift it, lower it again and place the right one against it. Repeat from the left leg
2. We place the second one on the foot on a hill, and in a similar sequence we return to the IP (we work for half an hour).

Exercise for the heart

A special type of training has been invented especially for the heart - cardio training.

. These are simple and fairly long-lasting loads that are accessible to everyone. They allow you to gradually strengthen the heart muscle and increase the volume of blood that it pushes into the vessels. Including those that nourish the heart itself.

Cardio training will help increase lung capacity, increase endurance and even cope with stress. By the way, they also burn fat. And, when the body finally reaches a healthy working mode, you can take the dusty subscription from the shelf and go “throw iron”.