5 exercises for weight loss that absolutely everyone can handle

It’s no secret that weight loss workouts are some of the most difficult and energy-consuming. And it can be difficult for newcomers to sport to master some fat-burning exercises. But we hasten to rejoice: if you build the right workout and choose the right load, everything is possible. We share five exercises that even a beginner can do.

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If you are new to the fitness industry and decided to lose weight, you need to gradually increase the level of physical activity during the day. You can start with a 30-minute at-home workout format. As your fitness increases and your nervous system and musculoskeletal system adapt to the exertion, the duration can be increased to 55 minutes and move to a fitness club.

To really start losing weight, you should exercise regularly. This promotes a greater concentration of cortisol in the blood, which, in turn, reduces the formation of fat and increases its breakdown. During the fat-burning period, it is normal to do at least four strength training sessions per microcycle, often with the addition of high-intensity interval cardio or any other cardio load.

Speaking about the intensity of training, it is worth relying on the heart rate, the pulse should be in the 1-2nd pulse zone, they are calculated individually for everyone, but the conventional 120-145 beats per minute, no more. Working exactly in this range contributes to the best delayed fat-burning effect.

For higher efficiency, training should have a general orientation. That is, you should load the whole body, all muscle groups for greater energy capacity.

Bulgarian split squat

Teknikk

• Stand next to the support at a distance of a wide step. The shoulder blades are brought in and lowered.
• Place your left foot on the support. The body weight should be predominantly on the foot standing on the floor.
• Now perform a squat, but do not tilt the body forward. Maintain the natural curves of the spine.

Perform for 60 seconds and then change the leg and do the exercise for a minute as well. After which rest for 30-60 seconds.

Push-ups from an elevated position

Teknikk

• Rest your hands on the support and your feet on the floor, your body should form a straight line.
• Keep the body in tension, do not relax the abdominal muscles and do not allow the lumbar flexion.
• Perform a push-up by bending your arms at the elbows, but do not move them far away from the body. Do not lift your shoulders up.

Perform for 60 seconds, then rest for 30-60 seconds.

Squats with jumping out

Teknikk

• Stand up straight, legs wide apart. The toe is turned to the outside. Knees are aligned with the feet.
• Perform a squat by pulling the pelvis back. Keep your back straight, and keep your shoulder blades in adduction and lowered.
• Jump up from this position with a powerful movement.
• As you land, cushion the impact.

Perform for 60 seconds and then rest for 30-60 seconds.

Caterpillar

Teknikk

• Stand up straight, feet together.
• Lean forward, place your hands on the floor. Keep your abdominal muscles toned, try not to sway the body.
• Walk your arms forward with staggered movements, leaving your legs in place.
• At the extreme point, the body is completely straightened, the hands are under the shoulders.
• And then go back in the same staggered motion.

Perform for 60 seconds and then rest for 30-60 seconds.

Jumping Jack

Teknikk

• Stand up straight, feet together, arms down.
• Make a jump by spreading your legs apart, and raise your arms through the sides up to clap.
• Then jump back to the starting position.
• When performing do not hold your breath, and do not sway your body from side to side, move in one plane.

Perform for 60 seconds and then rest for 30-60 seconds.

This is one round. It would be ideal for a beginner to do 4-5 such circles.

Remember that any workout requires warm-up and warm-down, without them exercises can not be performed. Hurry up and get your sneakers and mat ready, because it’s time to start training and get healthier and better every day.