If you are looking for simple workouts to lose weight and get in shape, then we offer you an effective set of exercises at home for every day. The ready-made plan for the week consists of simple standing exercises without jumping, without squats, without lunges, which is suitable even for beginners.
Who is this 5-day weight loss workout plan suitable for:
- For women of any age, as an effective option for low-impact training.
- Beginners in fitness who have not exercised or have had a long break.
- People who are overweight and want to add some light physical activity.
- People with joint or back problems, diseases of the cardiovascular system.
- For anyone who exercises, this is a good option for morning exercises for vivacity and energy.
If you have chronic diseases, we recommend that you consult with a specialist before starting our set of exercises for every day.
Workouts at home on Saturday and Sunday
It is not necessary to set free days on Saturday and Sunday; two days off can be on any day of the week. If you do not want to completely deprive yourself of physical activity on the weekend, then on these days you can do stretching or simple gymnastics. This will perfectly complement your set of exercises for every day, improve the musculoskeletal system, and improve your well-being. In the links below you will find examples of different stretching workouts, gymnastics for the back and spine.
For stretching (benefits for the whole body):
- Daily Standing Stretch: 10 Exercises Without a Mat
- Daily stretching while lying down: 10 exercises (you can even do it in bed)
- Daily back stretches in a chair: 10 exercises in the office
- Stretching for Beginners: 30 Exercises for Inflexible People
- Top 100 Stretching and Flexibility Exercises + 7 Day Plan
For those who want to improve their posture and strengthen their spine:
- 10 exercises for posture and scoliosis
- 10 standing exercises from gymnastics for the back
- 8 minutes for posture and standing slouch
- 8 minutes for posture and sitting slouch
- 8 minutes for posture and from slouching while lying down
For those who want to relax their back:
- 20 exercises to stretch your back
- 10 exercises to relax your lower back
- 15 exercises for stretching the upper back and cervical region
- 10 exercises to relieve lower back pain
For those who want to do the splits or stretch their legs:
- 50 stretching exercises for longitudinal and transverse splits
- 35 exercises to open your hip joints
- Top 20 Hamstring Stretch Exercises
- Top 30 leg stretching exercises: for standing and lying down
10 basic rules of training:
- It is not necessary to warm up before this set of exercises every day. But if you train in the morning, we recommend performing a joint warm-up to prepare the joint-ligamentous and muscular system after sleep. In principle, it is useful to perform joint warm-up on a regular basis.
- Be sure to stretch at least 30 minutes a week (or better yet, at least 5 minutes daily). If you have a stiff, inflexible body that is difficult to stretch, then check out stretching for inflexible people.
- The presented workouts for every day are low-impact, so it is acceptable to perform them without sneakers. But to reduce the risk of injury, it is better to train in sports shoes.
- You can exercise at any time of the day: morning, afternoon or evening. In the evening - preferably no later than 2 hours before bedtime, so as not to provoke insomnia.
- Our daily workout includes 10 exercises. Perform the exercises sequentially, one after another. Rest between exercises is 15-20 seconds, you can increase the break to 30 seconds.
- Repeat the exercises in 2-3 circles if you have time and physical ability allows. Take a 2-3 minute rest between circles.
- For convenience, you can train using a timer. For example, try the following schemes: 30 seconds work / 15 seconds rest (for beginners), 45 seconds work / 15 seconds rest (for advanced ones). Timer workouts are easy to follow because you don't have to count repetitions. For timed training, you can download the Tabata Timer app.
- WHO recommends that adults engage in at least 150 minutes of moderate aerobic physical activity per week. This is approximately 5 times a week for 30 minutes or 7 times a week for 20 minutes.
- If you want to improve your body's health, then in addition to doing a set of exercises every day, increase your overall daily activity. Walk more, practice active recreation, stretch during the day if you have a sedentary job.
- If you want to lose weight, then don't forget about nutrition. Don't go on diets, but rebuild your diet, reducing your intake of fast carbohydrates and trans fats. Read more in our articles on proper nutrition and calorie deficit.
You can supplement your training plan with low-impact floor exercises :
- Program “for the lazy”: floor training (5-day plan)
- Top 40 exercises for buttocks and legs from Pilates on the floor
- Top 40 exercises for a flat stomach from Pilates
What is the "daily dozen"
This is a simple workout that should be easy and fun. It develops flexibility, improves posture, muscle coordination and balance.
Camp argued that exercise has a positive effect on the functioning of internal organs, in particular the intestines, and also improves cognitive functions, improving brain function.
The Daily Dozen is suitable for any adult, but is especially useful for middle-aged people who experience some tightness in their bodies and sit most of the day.
Weight normalization - away with extra pounds!
A common reason why women turn to sports is precisely the desire to get rid of excess weight.
If this is about you, girls, then a set of exercises for losing weight at home should be built with the inclusion of elements such as jumping rope, running in place, swinging your arms, legs, and bending.
A good solution would be to turn to aerobics, which all consists of repeated aerobic movements. They help reduce fat tissue most effectively. You can find special video lessons on this topic and practice them.
Elastic seductive ass
The most common advice for those who want to pump up the muscles of the upper pelvis is to do squats. They do have a noticeable effect, but something else is also true. Squats put unpleasant strain on your knees.
There are safer ways to pump up your butt. For this muscle group, a set of exercises for girls may include, for example, leg swings.
When the leg extended forward with the toe turned away from you slowly moves up and down 15-30 times. Or lifting the knee at an angle of 90 degrees forward, followed by moving it to the side. The list goes on.
Step aerobics is also a good option. This type of rhythmic gymnastics, known for its quick weight loss effect, is based on constant climbs onto a special step bench. This puts stress, including on the gluteal muscles. And it doesn't hurt your knees.
Rhythm
A calm, measured rhythm is best suited for the activities of the fair half of humanity. When each movement is slowly performed many times, without haste, smoothly.
This way the load is more uniform and excess fat disappears faster. But sculpted muscles, on the contrary, do not grow.
If you still want to acquire beautiful muscles, turn to a set of strength exercises for girls.
With pictures showing each movement step by step, or with the help of a video, it will be easier to figure out how to perform them correctly.
If you train at home, what food should you choose?
Knowing what foods you need to eat for an active life starts with a proper, balanced diet, and then you should only begin intense training. A balanced intake of nutrients will help you achieve your goals of improved fitness and health.
The main question is how do you consume the right foods to provide your body with balanced levels of nutrients, and which elements are more important for exercise? We've got a healthy eating guide to optimize your exercise routine.
When considering a healthy, balanced diet, it is important to balance portion sizes at each meal.
Your protein portions (chicken, beef and fish) should be the size of your palm, and your complex carbohydrates (durum wheat pasta, wild rice and buckwheat), vegetable and fruit portions should be the size of your fist. High-fat foods such as butter and lard should be used in small amounts, about the size of your thumb. For example, such products: cheese, sauces, peanut butter - everything is the size of a thumb.
Use the following tips to improve your diet and exercise better at home:
- Break your daily food intake into 5/6 evenly spaced meals/snacks. Used for weight correction.
- Include fresh vegetables and fruits in your diet every day.
- Include sources of protein with every meal/snack.
- Reduce the amount of foods that provide empty calories, such as sweets and chocolate.
- Aim for 2-3 liters of water per day.
- Alcohol is dehydrating and provides empty calories, so minimize your intake.
Read the link: 13 exercises with a fitball for balance
When it comes to healthy food guidelines for any exercise, especially at home, carbohydrates and proteins are the most important elements. Carbohydrates are stored as glycogen (energy) in muscles, where stores are low, so regular consumption keeps them replenished. On the other hand, protein is not stored in the body but should be consumed every day as it ensures the maintenance and growth of muscle tissue.
Relief muscles
Working out pronounced muscles is a completely different topic. It should be approached with other means. The most obvious and well-trodden path to a beautiful muscle pattern is drying. This is a whole test. However, if you tackle the matter wisely, it is quite possible to cope with it.
Firstly, you will need strength exercises. For example, everyone’s favorite push-ups since childhood; dynamic exercises for the abs and back; arm raises with weights with dumbbells and so on.
Secondly, all the aerobic exercises described above will also come in handy in this situation.
Jumping rope, swinging arms and legs, bending over - all this is important during drying. Running, cycling, swimming will be a great addition.
Finally, this process will require special equipment. That is, in this case, you cannot do without going to the gym, a set of exercises for girls in which will include:
- training with fitball;
- squats;
- swing your arms and legs with dumbbells;
- exercises on exercise machines to strengthen the internal and external muscles of the thighs.
The good news is that after a month of exercises to dry the body, girls will receive an obvious positive result. This is a reliable path that will definitely pay off.
Play sports, take care of your body, stay in shape!
