11 exercises for fast weight loss that are best done in the morning

This is a moving cardio workout that will get you in shape and help you achieve results. You don’t need anything but your gym clothes and sneakers to do it. If you do these exercises in the morning, you will have enough energy for the whole day.

coach, master of sports in rhythmic gymnastics

Shows a set of exercises for weight loss.

Важно! Before training, be sure to do a warm-up, and after – a warm-down. You can do the exercises you know, or watch the variants in the video at the end of the article.

Движение на място

Техника

• Stand up straight, arms bent at the elbows, as when running.
• Perform a light jog, quickly move your feet. Make sure that your back is straight, look forward.

Run like this for a minute.

Скачане на въже

Техника

• Stand straight, arms bent at the elbows as if you were holding the handles of a jump rope.
• Jump from foot to foot. Your gaze is directed forward, your back is straight. Use your hands to imitate the movement of turning the rope.
• Accelerate towards the end of the exercise.

Perform for 40 seconds.

Jumping Jack

Техника

• Stand up straight, bring your feet together, arms down along the body.
• Bend your knees and make a jump. In the jump, simultaneously spread your legs slightly wider than shoulder width and raise your arms through the sides up, you can make a clap above your head.
• Make a jump to the starting position.
• Repeat the jumps at a fast pace.

Perform for 40 seconds.

Elbow-knee jump

Техника

• Jump on the spot, place your hands on the back of your head and lock your palms together.
• In a jump, lift and bend the right leg at the knee, trying to touch the right knee with the left elbow in parallel.
• Повторете от другата страна.

Alternate sides for 40 seconds. After performing the exercise, walk a little on the spot, recovering your breath.

Клекове

Техника

• Stand up straight, feet shoulder width apart, feet slightly turned outward.
• Go into a squat, pulling the pelvis back. Bend your knees at a 90-degree angle. Make sure your knees do not extend beyond your toes at the bottom point.
• Exhale on the ascent and inhale on the squat.

Do 40 seconds.

Squat toe raises

Техника

• Stand up straight with your feet slightly wider than your shoulders. Straighten your arms in front of you or lock them in front of your chest.
• Go into a squat, take the pelvis back, knees do not go beyond the toe.
• Raise your right leg to the toe and then lower it. Repeat on the left leg.

Perform the exercise for 20 seconds.

Burpee

Техника

• Put your hands on the floor, jump to the plank position on straight arms.
• Then with a powerful jump move your legs to your hands, moving to a squatting position.
• Stand up and do a jump up.

Do 30 seconds.

Rock climber

Техника

• Stand in a plank on straight arms, do not bend your back and do not raise your pelvis too high.
• Alternately draw your left and right knee to your chest.
• Gradually accelerate the pace.

Perform for 30 seconds.

Jumping with a high hip lift

Техника

• Stand up straight, arms bent at the elbows and pressed against the body, palms facing down.
• Perform jumps by lifting your thigh so that it touches your palm.

Alternate legs and jump like this for 30 seconds.

Jumping with shin splits

Техника

• Without stopping jumping, take your hands behind your back, covering your buttocks with the back of your palm.
• Jump so that your heel touches your palm.

Alternately changing legs, perform for 30 seconds. After the exercise, recover your breath for a few seconds.

Jumping from a squat

Техника

• Stand up straight, legs spread wide, feet turned outward.
• Squat down, pulling the pelvis back. Keep your knees behind the toe.
• From the squat position, jump upwards, fully straightening in the air.
• Land and go back into a squat.
• Do it all over again.

Do this exercise for 30 seconds.

The workout is over. For detailed exercises, see the video.

Remember that it is important to drink a lot of water and eat right, so that the body is taut and beautiful. Exercise should also be regular. Hurry up and grab your sneakers and try our workout.