Exercise plan for weight loss at home: how often to exercise, strength and cardio loads

A man exercising at home

Losing weight means proper nutrition and exercise. No matter how much you look for other easier ways, there is no better sport and diet. You don't have to go to the gym to lose weight. With the right approach to training and nutrition, you can lose weight at home. We offer you the rules and a detailed exercise program for every day for losing weight at home. The principles described are universal, therefore they are suitable for both women and men.

Basic principles of losing weight at home

The optimal frequency of training according to the exercise program at home for weight loss is 3-4 times a week with a break of 1-2 days for rest and recovery. For weight loss, cardio training (aerobic exercise) is more effective - they burn fat better. But, so that the skin after losing weight does not sag, but tightens and becomes more elastic, power loads (anaerobic) are necessary.

Based on this, for weight loss, it is necessary to alternate aerobic and anaerobic training: 1-2 times a week - cardio, 2 times a week - strength. Both are possible at home, both with and without equipment, that is, with their own weight. Dumbbell workouts are also suitable as strength loads.

How to lose weight most effectively

For weight loss, basic exercises for all muscle groups are more effective. This is because body fat cannot be burned locally, despite its uneven distribution throughout the body. The reason directly depends on the process of fat burning, which occurs under the influence of hormones. They act on fat deposits, break them down into glycerin and fatty acids. Growth hormone plays the most important role in this mechanism.

To start the process of splitting, it is necessary to create special conditions for the production of hormones. Since growth hormone is also a stress hormone, the body needs stress to produce it. But not psychological, but physiological. Aerobic or anaerobic exercise helps to induce it.

Girl conducts workout at home

Explosive loading in the form of circuit training is especially effective here. It is they who are practiced by athletes on drying. The exercise plan for weight loss at home and in the gym will be the same, since the principles of circuit training do not depend on the place of execution. The only difference will be that in the gym you can use exercise equipment, and at home - only your own weight and sports equipment.

In order for hormones to work even more actively on the task of fat burning, in addition to training, it is necessary to create a calorie deficit - to spend more than consume. Thus, local fat burning is impossible, since hormones do not affect a specific area, but the entire body as a whole. If the process is started, then it will be uniform throughout the body.

You can only strengthen the muscles of the problem area by doing exercises on it. But for general weight loss, it is better to first perform basic fat burning exercises at home, that is, on the main muscle groups. As you progress, you can begin to actively work out the problem area: hips, abs, buttocks, arms, etc.

A set of exercises for weight loss at home

Considering the mechanism of weight loss, you can make a complete workout from the simplest weight loss exercises at home. For convenience, we will divide them into 3 groups:

  1. on the hips and buttocks;
  2. abdominal muscles;
  3. shoulder girdle.

For beginners, you can train each muscle group on a separate day, and for trained athletes, the presented complex can be one workout, just for the whole body at once.

Day 1 (Monday) - thighs and buttocks

Squats: 3 sets of 15 reps. We stand straight, feet shoulder-width apart, socks look slightly to the sides. While inhaling, we squat to a right angle at the knees and parallelism of the hips to the floor, while exhaling, we rise.


Raises the pelvis: 2 sets of 10 times. We lie down on the floor, bend our legs at the knees and rest our feet on the floor, stretch our arms along the body. While inhaling, we raise the pelvis so that the body stretches in a straight line, we hold it for 5-10 seconds. As we exhale, we lower ourselves to the floor.

Raising the pelvis

Plie squats: 2 sets of 10 reps. It is performed similarly to regular squats. The difference is in the position of the legs - they need to be placed wide, and the socks should be directed outward. Hands can be locked in front of you or placed on your hips. On inhalation, descend to the parallelism of the thighs to the floor, linger at the bottom point for a couple of seconds, on exhalation - rise.

Plie squats

Swing legs: 2 sets of 20 times on each leg. Can be done lying down or standing. The principle of execution is the same - as you exhale, we raise the leg as high as possible, while inhaling, we lower it as slowly as possible. To increase the load, you can use weighting materials or fitness rubber bands.

Swing your legs

Day 2 (Wednesday) - press

Classic torso lifts: 2 sets of 20 reps. Lie on your back on the floor, preferably near the sofa, so that you can hook onto its lower part with your feet. Clasp your hands into a lock at the back of your head. On exhalation - we rise, trying to reach with our chest to the knees, on inhalation - we go down. In the end, you don't have to go down to the floor itself - this way the muscles will be constantly tense.

Classic abdominal lifts

Oblique crunches: 2 sets of 20 reps. Starting position as in the previous exercise. The technique is the same, only on the rise, stretch your elbow to the opposite knee: left to right, and on the next repetition - right to left.

Oblique twists

Side plank: 30 seconds per side. If possible, you can hold the position longer. Lie on your side on the floor, then raise your body, leaning on your elbow. The entire body should be stretched in a straight line. Hold the position for the specified amount of time.

Side bar

Boat: 2 sets of 10 reps. Lie on the floor on your stomach, stretch your arms forward in front of you. As you exhale, tear your arms and legs off the floor and hold the position for 5 breaths. Get down on the floor. On the last rep, you can grab your ankles with your hands and swing a little.

Exercise Boat

Day 3 (Friday) - Shoulder girdle and chest

Push-ups: 2 sets of 10 times. Girls can do push-ups from their knees, as this will reduce the load. Hands should be placed under the upper chest at a distance slightly more than shoulder width apart.

Push-ups to train the muscles of the shoulder girdle and chest

Reverse push-ups: 2 sets of 10 reps. Stand with your back to the sofa, lean on its edge with your hands, stretch your legs in front of you. While inhaling, go down, bending your arms to a right angle at the elbows, while exhaling - rise.

Reverse push-ups

Plank walking: 2 sets of 15 reps. Take a plank pose with an emphasis on the palms. Then rearrange each hand one after the other on the forearm, and then back on the palm.

Plank walking

Shoulders in the plank: 2 sets of 15 times. Take the plank pose again. Then, alternately tear off the right and left hand and touch them on the opposite shoulder.

Shoulders touching in the plank