Home workout for weight loss. 7 fat-burning exercises for women

Exercising at home does not always require equipment. Exercises with your own body weight are sometimes even more difficult to perform than with additional weights. This means that home workouts are just as effective as gym workouts. Our workout today is aimed at fat burning and working out the whole body, and the main focus will be on legs and glutes.

fitnes trener

Shows a set of fat-burning exercises.

We remind you that a beautiful figure is achieved through regular training, control over the diet and competent recovery.

Squat with buttocks touching the support

You can use a bed, sofa or chair as a support.

Tehnika

• Put your feet slightly wider than shoulder width, turn your toes slightly, stand with your back to the support, look forward.
• As you inhale, bend your legs at the knees so that the buttocks at the bottom touch the edge of the support.
• Arms can be either locked in front of the chest or stretched forward.
• As you exhale, straighten your legs and return to the starting position.
• Keep your back straight.

Perform 10-15 repetitions.

Spring squats with jumping out

Tehnika

• Put your feet slightly wider than shoulder width, turn your toes slightly, stand with your back to the support, look forward. Interlock your hands in front of you.
• Perform a squat and hold at the bottom point.
• Make three springing movements up and down, then jump up. Land softly on the floor.
• After the jump, go straight to the squat position and repeat all over again.
• The body should be perpendicular to the floor, breathe evenly.

Perform 10 repetitions.

Bulgarian lunges

Tehnika

• Stand with your back to the bed, bend your left leg and place it on the support.
• Put your right leg slightly forward and bend it slightly at the knee.
• As you inhale, bend the knee of the right leg to a 90-degree angle, and with the knee of the left leg reach for the floor. The knee of the working leg should not extend beyond the toe.
• As you exhale, straighten the supporting leg and return to the starting position.
• Help yourself with your arms, work them along the body, as when running.

Perform 10 repetitions for each leg.

Bulgarian lunges with a jump

Tehnika

• Stand with your back to the bed, bend your left leg and place it on the support.
• Put your right leg slightly forward and bend it slightly at the knee.
• Squat down on your right leg, then immediately bring your left leg out in front of you and do a jump on your right leg.
• After the jump, return to the starting position and perform another lunge without pausing.

Perform 10 repetitions for each leg.

Chair

Tehnika

• Stand with your back to the wall. Press your shoulder blades, the back of your head and your palms against it.
• Bend your legs at the knees to a 90-degree angle, going into a squat.
• Look forward and stay in this position.
• Breathe evenly, remain as still as possible, do not arch your back.

Vajo izvajajte 30 sekund.

Dinamična deska

Tehnika

• Stand in a supine position, put the toes of your feet on the bed, rest your palms on the floor. Legs and body should form a straight line.
• As you exhale, pull your right thigh to your right elbow and return to the starting position.
• Alternate legs as you perform the exercise.
• Keep your buttocks and abs in constant tension.

Perform 7-10 repetitions.

Fold on the bed

Tehnika

• Sit on the bed, bend your arms at the elbows and place them behind your back. Straighten your legs, tilt your body back.
• As you exhale, bend your legs and pull your knees to your chest, and lift your body.
• Z vdihom se vrnite v začetni položaj.
• Do not bend in the lower back and keep an even breath.

Do the exercise 10-12 times.

Repeat this complex 2-3 times. Training is over. For a detailed execution of the exercises, see the video.

This workout is not the only way to burn off a hundred or two extra calories. You can find more exercises for weight loss here.