Many people mistakenly believe that in order to get the figure of your dreams, you need to work hard at the gym, but there are enough effective exercises for exercising at home. Let us tell you how to lose weight quickly without a gym membership.
Any physical activity helps you lose unwanted pounds faster, because during exercise you spend more calories than you consume. Also, in addition to gaining a beautiful shape, exercise will help to improve health, the functioning of all human organs, joint mobility and capillary density, increase endurance, and strengthen the bones.
It is important to note that men and women lose weight differently. Women’s bodies accumulate fat faster, because their bodies are designed for childbirth. Men’s bodies, on the contrary, are more active in breaking up fat, and most importantly, it is easier to build muscles. That is why it takes women longer and harder to achieve an ideal body shape.
Also, for people aged 18 to 30 it is easier to lose unwanted weight because after 30 the metabolism slows down. Take it into account when choosing a training program.
Remember that before any physical activity it is necessary to do a warm-up for the muscles and joints. And try not to eat too much before exercise. The complex itself can be done both in the morning and in the evening. According to experts, exercise in the afternoon can improve fat metabolism, as well as keep blood sugar levels stable. And morning workouts increase your metabolic rate. But to get rid of extra pounds faster, exercises are more effective before breakfast. It is enough to train three or four times a week, do not forget that the muscles need to recover, for this they need one or two days to rest.
The most effective exercises in the fight against excess weight are cardio and strength training. Cardio workouts are energy-intensive exercises that help to keep the body toned and lose weight. Often people choose running, but few people know that it can be replaced by a set of exercises that will also make you sweat. Strength exercises speed up the metabolism, and most importantly, the fat continues to burn off even after exercise.
Pelvic lifts
During the exercise, the muscles of the hips, buttocks, and lower back work. In one minute about 5 kcal are burned.
Technique of performance:
- Get into a supine position.
- Then bend your right leg at the knee, with the left leg on the heel.
- Straighten your right leg and lift it, while lowering your pelvis so that your buttocks tense up.
- Do the same with the left leg. Then alternate legs.
- Time: 10 minutes.
Lunges on the spot
Lunges involve the muscles of the buttocks, thighs, and shins. In one minute of squatting, about 14 kcal are spent.
Technique of performance:
- Stand up straight. Hands at your waist. Lunge your right leg so that the angle at the knee is 90 degrees. Keep your back straight and your knee should not go over your toe.
- Return to the starting position with a straight back.
- Repeat the same on the left leg.
- Perform lunges, alternating legs.
- Running time: 10 minutes.
Squats with jumping up
This squat involves the muscles in the hips, buttocks, shins, calves, back, arms, and abs. This exercise allows you to burn 70 calories in five minutes.
Technique of performance:
- To begin, stand up straight with your hands folded in front of you.
- Do the classic squat, note that the feet should not come off the floor and the body weight should be shifted from your toes to your heels.
- Then push off the floor with your legs, making a jump, while keeping your arms straight and taking them slightly backwards.
- After landing, stay in the starting position for a few seconds.
- Exercise time: 3 minutes.
Running “on skates”
An exercise that mimics speed skating. It involves the legs and cortex muscles and increases the heart rate. It burns 54 kcal in five minutes.
Technique of execution:
- First, bring your body forward with a straight back.
- Do a sliding jump with your right foot to the right side, while moving your arms to the right as well.
- Then put your left leg crosswise over the right leg and leave it in a hanging position.
- Repeat the same thing, but to the left side.
- Remember that the body is not straightened during the exercise. And the technique itself is performed with quick movements and without stopping.
- Exercise time: 7 minutes.
Jumping rope
Many muscles are stressed here: legs, calves, thighs, buttocks, arms, and abs. Performing this exercise for 15 minutes, you can spend 200 kcal.
Technique of performance:
- Take the rope in your hands, with your back straight and your shoulders unclenched.
- Then begin to perform low frequent jumps.
- You can jump on two legs at the same time, or you can shift your body weight from one leg to the other. In the second case, stand on the supporting leg, put the foot of the other foot next to it. It is necessary to move not forward, but from side to side.
- Execution time: 10 minutes.
Please note that if you have problems with your joints, spine, heart or blood vessels, you are obese, then be sure to consult a doctor.
