So you want to look perfect in the spring, but absolutely no time to go to the gym! Familiar excuses? If yes, then it's time to change something. Why do not you start training at home, at a convenient time, when the household is quietly doing other things? Immediately there is no question of where to put the child, he can be with you and even take part in training. All you need is a mindset for achieving results, a clearly planned schedule and willpower. A stimulus may be the results of the next weighing or your own photo in underwear. Fitness for weight loss at home is not just possible, but also very convenient, beneficial and interesting, the most important thing is to start.Fitness slimming at home for beginners: exercises and recommendations


The first thing you need is to choose the time when one of the rooms is at your disposal. And it should be definitely not a kitchen. The minimum size of the room is two square meters. At first, unaccompanied by a professional trainer, it may be a little difficult, but it doesn’t matter. Download yourself a suitable video tutorial. It will make the lessons more effective and more interesting. In addition, since you are much more likely to complete the lesson completely.

There is another important advantage from using the finished lesson. This accompaniment of a virtual coach, explanations and a vivid example, as well as musical accompaniment, which will make the lesson much more fun. However, even the best lesson will not turn you into a model in one or two times. Therefore, immediately consider that fitness for weight loss at home should become a way of life.

And the last important condition is a positive attitude in the process of training. Labor must be persistent, but not hard labor, otherwise it will quickly turn into a difficult routine and will be abandoned. Fitness for weight loss at home should be a pleasant ritual, and for this you need to increase the load gradually, adding bright details to the workout. This may be a fashionable form, comfortable mat, vigorous music.


Many justify their forms by the fact that they do not have time to go to the gym. A low activity at home - the lack of necessary equipment and simulators. In fact, nothing special and you do not need, and only from you will depend on how it will be fitness for weight loss. At home, you can learn a dance program, select strength exercises, or focus on cardiovascular exercise, it all depends on your desire.

So, you need free space and a special study mat. And you can not spend money on it, but take a blanket. Exercises for weight loss will benefit themselves, but they will be most effective when using dumbbells weighing 2-4 kg. In addition, you can complement your sports equipment with a fitball, aluminum or massage hoop and a good rope. And ask your neighbors what time you will not disturb them.

But it is not necessary to have simulators. An effective workout for weight loss at home can well be organized without them. However, if you have a free amount of money and a place in the apartment, then you can buy a treadmill. If not, it may well be replaced by jogging in the fresh air.

The duration of home workouts

This is an urgent issue, as housewives often complain about the lack of free time (however, they allow themselves to get up at 10 am and another hour or two to watch the morning programs, but this is a digression). Fitness lessons at home for weight loss will help you a little to adjust your daily routine, become more energetic, have more time and less tired.

So, in order for classes to be effective, their duration must be at least one and a half hours a day. Not everyone can afford such time costs. However, this is the main advantages that differ fitness classes for weight loss at home. The whole training can be divided into several approaches. For example, cardiovascular exercises (20 minutes) can be performed before breakfast. Transfer the upper torso (25 minutes + 5 minutes per warm-up) to a power load for lunch, and equivalent strength exercises on the muscles of the lower body can be done in the evening. At the same time, cardio load can be replaced with an intensive walk if it lasts at least two hours.

Fundamental rules

Exercises and video tutorials can be found mass, for every taste, but any fitness workout for weight loss at home is designed to strengthen and tighten muscles and reduce the amount of fat in the body. The most problematic area is the abdomen, so the abdominal muscles need to focus on. However, it must be remembered that it is necessary to carry out exercises on these muscle groups by 3-4 approaches, 15-20 times each.

But before you start training, choose for yourself the optimal diet. As a result of regular sports activities, the appetite is growing, and you yourself will not notice how a layer of fat will build up under the strengthening muscles. Only by combining sports loads and proper nutrition, you will make your body beautiful.

Typical mistakes

Don't expect results to start appearing instantly. Usually, the person first loses weight, then comes the turn of the decollete zone, the hands lose weight, then the stomach, and finally the hips and buttocks. This is extremely important to understand in order to maintain personal motivation and not to quit practicing fitness at home. Exercises for weight loss for beginners is best to choose from professional lessons, which are compiled by experts in their field. Otherwise, you can make a typical mistake: choose abdominal exercises and wait for the fat deposits to go away from the sides. The best and most intense loads on the press will not give results without additional cardio exercises and a healthy nutrition system. Our body is a single system, the extra weight is accumulated and reduced evenly, so you need to work out an optimal program for yourself.

Stage One - Warm Up

Do not neglect them, because it is the key to success. Proper warm-up will prepare the muscles and ligaments for stress. This stage takes from five to ten minutes. In order to warm up, you can choose light running or jumping with a skipping rope, swinging arms and legs, bending the body and turning the neck. In general, the exercises that are performed without load. Every workout and every morning should be started with a warm-up, even if there is no workout today.

Basic training

This is the main block of exercises that a person practicing fitness at home should choose. Exercises for weight loss should start with small loads, half an hour is enough, including a couple of basic exercises for abs, arms and legs, thighs and buttocks.

After a workout, you can go to the push-ups and exercises with dumbbells. Then hold the complex with the inclination of the body, and you can do the abdominal muscles. Lifting the body, raising the legs, lifting the body with turning and tightening the legs. After that, you will find a complex on his feet. This squats, swinging and lunges.

This block falls more often if we speak about fitness for weight loss at home. For beginners, it is important to know that stretching must necessarily complete the workout. It allows the muscles to cool and fix the result. In addition, stretching allows you to make training 20% ​​more efficient.

There is another important point. This block of exercises makes the muscles and ligaments plastic. As a result, you will perform basic exercises more efficiently, and, therefore, lose weight even faster. In addition, stretching allows you to effectively take a break between sets and normalize breathing, minimizing stress for the body.

Seven troubles - one answer

And today, many believe that in their case, physical activity and diet will not help. Some have chronic diseases of the endocrine system, others have a slow metabolism, and others are just used to seize stress with sweets. In fact, diet and sports will help everyone, you just need to get up from the couch.

In the case of systematic overeating sports loads contribute to the normalization of appetite and speed up metabolism. As a result, even consuming the previous amount of food, you do not gain weight, but lose it. When endocrine disorders of the diet will help to avoid deterioration. Gradually, the activity of the endocrine glands is getting better, and the very cause of the problem disappears. If food was a way for a person to relieve stress, then sport makes him morally more sustainable. Now you will look for support in the gym, not in cooking.