The sole fitness goal for many of us is to lose weight, so let's take a closer look at this pressing issue. So, you think you can't lose weight without going to the gym? This is not true - by training at home, you can also get closer to your desired weight and achieve your goals.
We have selected exercises for you based on HIIT workouts, which consist of short intense exercises alternating with low-intensity recovery periods. But the main thing here is intensity, or to be more precise - HIGH INTENSITY!
Bodyweight squats and Jack Jumps performed for a full minute are not considered intense enough because they will not stimulate the metabolic rate needed to burn extra calories.
We'll take you through a workout that includes full body exercises and upper and lower body exercises. They are great for losing weight at home. You can also mix and match exercises to create your own workouts. If you're ready, let's get started.
Kirill Sarychev
811 thousand subscribers
Powerlifter from Russia, weightlifter, holder of numerous records and his own YouTube channel. Kirill is the President of the World Raw Powerlifting Federation (WRPF). In 2015, Kirill set the absolute record for the raw bench press in the world - 335 kg. On his channel you can meet many famous and beloved figures from show business and sports, with whom the athlete constantly organizes competitions. The content is more of an entertainment nature, but in the process you can learn a lot of interesting facts about sports.
How to motivate yourself to workout at home?
Motivation is the key to achieving your fitness goals. Keep a calendar to keep track of the progress of your classes online. Keep track of the weights you lift, your own weight and progress, and how close you are to your goal.
This will encourage you, you will be able to see that your efforts are not in vain and bring real results.
Another motivational trick is to work out with a friend. This can be anyone, even if your fitness level and goals are different. It's great to just be able to discuss your experiences and successes with someone. This may already be enough to force you to study when you don’t feel like it at all. Moreover, such a friend can simply come and drag you out of bed if laziness completely overcomes you.
Nastya Zavistovskaya
287 thousand subscribers
Komsomol member, athlete and simply beautiful. True, not exactly about the Komsomol member. Professional trainer, ballerina and founder of a flexibility studio in St. Petersburg. Nastya has her own training method, which is based on ballet practice and her own YouTube channel. Don't know which split to do? In fact, you need to maintain balance and pull everything. Only in this case will your muscles be equally and well stretched, and this is what you should strive for.
Work diary
Reproducing exercises in the gym for beginner girls must be combined with mandatory recording of results.
Keeping a diary and a detailed record of what has been achieved will help in adjusting program exercises, changing the base and will help create effective training to achieve important goals.
Run FAQ
30.5 thousand subscribers
This is a young and ambitious channel about running, which is done by marathon runners themselves. Important events from the world of the running community, expert opinions and the experience of athletes came together on this platform. The project is aimed at talking about running equipment and what else may be useful to amateur runners. Don’t think that training itself will help you achieve your goals and rise to the highest steps of the podium. The right equipment is the key to success, and, by the way, not only in sports.
It's time to try exercising at home with video workouts
Are you new to the world of fitness and looking for a way to get started right from home?
We are ready to offer a solution to your problem: the video workouts at home, which are presented on this page, will help you both start your journey in the world of fitness and a healthy lifestyle, and maintain your existing physical shape. Let's try to figure out why home workouts are so good, and why this way of staying in good shape is one of the optimal ways in the life of a modern person?
Not everyone has time to go to the gym. People often get ready endlessly for their first workout, want to purchase a membership, but all efforts are in vain - a busy schedule does not allow them to find an hour or two to visit the fitness center, no matter how much they would like. After all, the process itself will take much more than one hour of precious time: the road there and back, preparation for training, warm-up - busy people do not have time for a long sports routine, which, in the case of a sedentary or inactive lifestyle, is in demand. Physical activity is not only a way to keep yourself in good physical shape and feel attractive, it is a big contribution to your health; and if you are one of those people who realizes the importance of maintaining physical fitness, but does not have any time for the gym, a workout video is what you need.
Video workouts at home do not require special equipment; you don’t need dumbbells, barbells or strength bands, expanders and other attributes of fitness centers. Not many people know, but bodyweight training is the basic fundamentals that you need to understand before moving on to exercise on fitness machines. Even fewer people know that bodyweight training is absolutely enough to stay in good physical shape - squats, lunges, push-ups and a huge variety of exercise variations for all muscle groups can be done at home, and all you need is a little free time spaces within your home or apartment.
Home workouts benefit from a fitness room in many ways: you don’t need to waste time traveling to the sports center, you don’t need to prepare yourself for a long session and contact with other gym-goers. You simply turn on the video training and start your lesson - you are in control of the process and can stop at any time or make any changes to the exercise if you need it. All exercises on the video are shown in great detail, accompanied by explanations from specialists and shown to you throughout the entire approach - this is much more informative than brief instructions from fitness trainers in most gyms; Unfortunately, it is now quite difficult to find an intelligent professional who would explain in detail and show you the technique and dynamics of each exercise. Video training completely solves this issue!
Gymnastics for hypertension
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Vascular training is especially important for hypertension. High blood pressure is often due to the fact that the walls of blood vessels lose their ability to relax and blood has difficulty “pushing” through the narrowed vessels. Atherosclerotic changes in the arteries – cholesterol plaques on their walls – add to problems with high blood pressure. If you do not make any efforts to train slow-moving vessels, a chronic increase in pressure can lead to serious consequences.
Important!
If you have hypertension, you should not perform bending, sudden swings of arms and legs, or all exercises that ensure blood flow to the head. You should not hold your breath while exerting muscle force - this can lead to an even greater increase in pressure.
Exercises for hypertensive patients
- Warm-up: walking around the room, with smooth turns of the body. The arms and legs perform non-sudden movements - short swings, bending, half-squats. When walking, you can perform circular movements with your pelvis. Duration – 5 minutes.
- Sitting on a chair, place your feet at a distance of 30-40 cm, raise your arms up. Lowering your arms down and moving them behind your back, bend forward towards your knees. At the same time, you need to keep your head straight, your gaze directed forward.
- Without rising from the chair, extend your arms straight to the sides, and at the same time raise your leg bent at the knee to your chest. At the same time, your arms are brought together in front of you, helping to hold the raised leg. Perform alternately with the right and left foot, 6-8 times.
- Hands to the sides - inhale, as you exhale, place your hands on your waist and tilt your body to the right. Repeat with a tilt to the left. You can perform the exercise both sitting and standing.
- Extend your arms to the sides, keep your body straight. Move your right leg clearly to the right, hold it at a height of 30-40 cm. Repeat the same movements with your left leg.
Video: exercises to normalize blood pressure
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Breathing exercises
Breathing exercises greatly help to enrich the blood with oxygen, which is a natural vasodilator. There are several practices of healing breathing exercises - Chinese Qigong gymnastics, Strelnikova breathing exercises, Buteyko deep breathing method, yoga. With all the variety of technologies, the principles of breathing are used with a great degree of similarity: a deep short breath through the nose, holding the breath and an almost imperceptible natural exit through the mouth.
During yogic breathing, inhalation is accompanied by protrusion of the abdomen, followed by exhalation after a pause - the abdomen is drawn in as much as possible. Several breathing exercises can reduce blood pressure and normalize vascular function. And mastering breathing practices will help you forget about hypertension for many years.
Video: breathing exercises for hypertensive patients
Running in place with knees raised
When performing this exercise, do not land on your heels or hit the floor hard with your heel - this can lead to injuries to your joints and spine. Run only on your toes, and landings should be soft and springy.
Technique:
- Starting position - stand at attention, arms bent at the elbows 90 degrees.
- We raise our knees one by one until they touch our palms. The right knee touches the right palm, the left knee touches the left.
- We start running in place, raising our legs one at a time, keeping our back straight.
We do the exercise for 30 seconds, after which we rest for 30 seconds.
Why is aerobics so effective for losing weight?
The name “aerobics” comes from the ancient Greek root “aero”, which means “air”. This emphasizes the active participation of air, or more precisely oxygen, in the formation of energy necessary for practicing this type of fitness. By activating certain chemical reactions, oxygen helps provide energy to all working muscles.
Aerobics saturates muscles with oxygen and energy
Due to the active saturation of muscle tissue with oxygen, metabolic processes are stimulated and the breakdown of fat deposits is triggered. This is why aerobics is so effective for losing weight. It is believed that within an hour or two after training, the breakdown of fat deposited on the waist, hips and other “problem” areas, as well as internal (visceral) fat, continues.
Aerobics helps remove fat from problem areas
Due to oxygen saturation, metabolic processes are stimulated - as a result, we acquire a slim figure!
Therapeutic exercise after heart attacks and strokes
Exercise not only helps prevent cardiovascular disease. Rehabilitation therapy in the post-infarction period involves the mandatory introduction of physical therapy exercises. The first complex of exercise therapy is prescribed to be performed while still in the hospital, under the supervision of a doctor. But even after discharge, the patient should perform special exercises daily, alternating between feasible exercise and relaxation, for at least half an hour. To restore the myocardium, a full supply of blood and nutrients is required, and this requires feasible physical activity.
Exercises on a chair, consisting of alternately raising and lowering the legs and arms, are performed at a leisurely pace, with strict adherence to the rhythm of breathing. Walking in one place, bending to the right and left, swinging your legs - these exercises should be done while controlling your pulse. The heart rate should not rise above 120 beats per minute.
A stroke can also be compensated by using massage and exercise therapy. To restore the body's lost ability to move, it is necessary to exercise systematically and diligently. The first exercises will have to be done with an assistant, but after some time, the patient will be able to perform the complex selected by the doctor independently. During physical therapy after a stroke, it is important to avoid overwork and excessive stress. Regularity and systematicity in exercise therapy classes can restore the joy of movement.
