Morning exercises for weight loss at home: effective exercises

1 July 2021

You can get rid of excess fat and make your figure perfect with the help of proper nutrition and an appropriate set of exercises. The set of measures also includes morning exercises for weight loss at home, which is great for beginners - start your morning with light fitness. At the same time, you should not turn exercise into a full-fledged workout, as it pursues another goal - to recharge your body with energy throughout the workday. As for the physical exercises included in the training complexes, they target muscle tension by depleting the body.

The benefits of morning exercises

Morning weight loss workout has great benefits for the body. Many people think that you can feel cheerful if you drink a cup of strong coffee, but this aromatic drink contains caffeine, which can hardly be called useful. The benefits of doing exercises in the morning are revealed with the regular performance of the complex, and they consist of:

Improving performance. Warming up helps force the blood to move through the vessels more intensely. Thanks to this, the body's tissues are saturated with oxygen and nutrients, leading to improved memory, acceleration of thought processes and increased concentration of attention.
Improving the body. Stimulation of blood flow has a positive effect on the function of the brain and respiratory organs. In parallel, mucus is excreted from the bronchi and lungs, which accumulate during sleep, and blood stagnation is eliminated in the veins.
Improved mood. When you perform a set of simple exercises with refreshing music, you can ensure a long-lasting mood. In addition, exercise eliminates the cause of hypokinesia (insufficient physical activity), eliminating the constant feeling of weakness and irritability.
Remove insomnia. Waking up early helps you stick to a certain daily routine. When the body's clock indicates rest time, fatigue is felt. Adherence to the regimen is a guarantee of a healthy, restful sleep.
Strengthening discipline. A person who is used to doing gymnastics regularly, copes better with adversity, wakes up easily and does not experience major problems with discipline.

How to do morning exercises at home

It is possible to achieve the desired effect and improve the body tone by regular exercise in the morning subject to certain rules. A competent approach helps to strengthen the muscles in the thighs, buttocks, back and other areas. Combined with proper nutrition, you can get rid of excess fat, making your figure slimmer and more prominent. Basic rules and recommendations:

As the body wakes up gradually, strong loads immediately after waking will force the heart to switch abruptly to active work, which can adversely affect the heart muscle.
The best gymnastics in the morning is the one after which you will feel a wave of liveliness and strength. You should not overload the body when performing it, the most important thing is to raise the body tone and not build muscle mass.
Some exercises can be performed without getting out of bed. These only include warm-up exercises that do not carry a particular load - this will not be enough to recharge your liveliness throughout the day.
Find the right music. Choose compositions with a tempo of 140-170 beats / minute if your complex includes some kind of intense training. Rhythmic songs help to organize the movements properly and coordinate the breathing with them.
The complex of morning exercises is best divided into three phases: warm-up, head and last.
Try to ventilate the room when fresh air is refreshing.
Do not wear clothing that impedes movement, otherwise you will be very uncomfortable.
Morning exercises and eating are incompatible things. If you feel hungry, drink a glass of water. Do not step on a full stomach.

Morning exercises for weight loss at home

There are both general complexes and separate ones that are designed specifically for women, men, etc. In any case, try to do your chosen morning workout regularly. Exercise in the morning for weight loss and breathing exercises helps to achieve the desired weight loss effect. The training time takes approx. 10-15 minutes. The most important thing is not to be lazy, but do everything with enthusiasm and energy.

For women

A diet for weight loss is a waste of time and vain hope of getting a beautiful body without physical activity. The fewer calories that enter the body, the more the body stores them in reserve. Check out the complex below, which is good for women (the number of approaches and exercises is best determined by yourself, start with a minimum):

Walk in place for 30 seconds, lifting your knees high.
Lie on your back, bend your knees. Strain, lift the pelvis off the floor, then relax and take the starting position.
Lie on your back and raise your straight legs to form a right angle on the surface. Hold your legs in this position for a few seconds, then lower them gently.
To reduce the volume of your hips, switch lungs with your left and right legs. At the same time, pull your abdomen in, straighten your back and place your hands on your waist.
Make deep squats without lifting your feet off the floor and keep your arms outstretched at chest level.
Lay on your back, begin to rhythmically retreat and prick the abdominal wall, pressing lightly on it with your hands.

For beginners

If you have not been involved in sports for a long time, you should prefer a set of exercises specifically designed for beginners. The most important thing is not to overdo it, a fast pace is useless, the most important thing is the regularity of performance and proper nutrition. A program with simple exercises for morning exercises:

Do regular squats in several sets 10-20 times (depending on your fitness).
To train the press, lie on your back, raise your legs perpendicular to the floor and lower them. Do it 10-15 times, 3 sets.
To train the hips, perform lungs - on each leg 15 times, 3-4 approaches.
Exercise bike - Do it for as long as possible, at least 1-2 minutes.
Swing your legs. Perform both forward and backward and to the sides.
Jump up. Jump up 30-40 times - repeat 4 sets.
Finally, stretch your muscles so that they are as flexible and warm as possible.

Too fast weight loss

Achieving fast results with morning exercises is only possible in combination with proper nutrition and an active lifestyle. Each exercise below is performed for 30 seconds, after which you should take a break for 30 seconds and drink approx. 1/4 glass of water to improve metabolic processes in the body. You can not eat before and after the complex for 1, 5 hours, more detailed:

Place your feet shoulder width apart, closing your hands in a lock over your head. When jumping, close your legs and open your hands, stretch your arms up and try to clap your palms.
Lie on the floor, spread your arms to the sides, start alternately raising your legs up. The angle to the floor should be 90 degrees.
Move the chair firmly against the wall and change legs alternately, put them on it.
Take a bent armrest with your elbows at a 90 degree angle. Lie in this position for 30 seconds, contracting your abdominal and thigh muscles.
Lie on your back, bend your knees and place your hands behind your head. Start swinging the abdominal muscles so that the elbows touch your knees.
Place your hands on a support, such as a sofa, with your legs straight and your back extended. Start doing push-ups without bending your torso.
Spread your legs shoulder width apart. When doing squats, spread your bent knees in different directions, but the buttocks should not touch the floor and legs.
Try to do push-ups on one arm, change alternately - you definitely need support.
Lay on your side, then start lifting one leg up. Extend the arm that is on the floor above your head and rest the other on the floor, creating an angle of 90 degrees. After 15 seconds of practice, switch to the other side.
Lie on the floor on your stomach and stretch your arms out over your head. At the same time, lift them with your feet off the floor. Try to hold this position for approx. 10 seconds. Take several sets.

For all muscle groups

A good way to lose weight as effectively as possible is to recharge all muscle groups at home. To begin with, it would be nice to do a light warm-up after sleep, for example, circular rotations of the head, hands, in the shoulder, elbow, ankle and knee joints. Put on some rhythmic music because it will be hard to wake up without her. A set of exercises:

Jump into place (you can jump rope) - 20 times.
Walk 20 times so that the angle between your foot and knee is 90 degrees.
Squat 10 times focusing on your glutes and knees.
Perform 20 lungs to the side.
Run a little in place, lift your knees.
Exercise your abdominal muscles 20 times. To do this, lower your arms along your torso, raise your legs 45 degrees and start turning them in one direction or the other.
Run so that your heels touch your buttocks.
Push up from the floor 8-10 times - you can with bent knees.

5 minutes charging

Everyone can put together a set of exercises for morning exercises for weight loss at home, which takes about 5 minutes. In this case, the warm-up should be of the utmost importance, as if you include general toning exercises in the program, the training will last at least 10-15 minutes. Approximately complex, designed in 5 minutes:

Turns his head left-right.
The head is tilted left and right, back and forth.
Rotation of the brushes outwards and inwards on the arms stretched forward.
Rotation of the forearms outwards and inwards.
Rotation of the shoulder joint forwards and backwards.
Rotation of the foot both clockwise and in the opposite direction.
Turns with the foot to the left and right, tilts from himself and from himself.
Rotation of the legs in the knee joints.

Charges 20 minutes

If you are primarily training for weight loss, arrange all the exercises correctly. The workout should last at least half an hour as the body fat begins to drop in 20 minutes of workout. The break between them should not be more than 1 minute. Also keep an eye on the pace of your activities. Finally cool down or stretch. Complex:

On legs and buttocks. Start your activity by walking in place - 30-60 seconds. At the same time, try to raise your knees high. When you hold on to the back of the chair and stand on your toes, you start to rise and fall for 30-60 seconds. Also make the jumps separately on each leg.
On stomach and sides. Begin to perform circular rotations with the pelvis while pulling the abdomen in and out. Lie on your back, start sticking out your abdominal cavity by pressing it with your hands. Do it 10 times.
On the hands. Find the right dumbbells from 1 kg and up. Begin to lift both arms to the sides at the same time for approx. 30-60 seconds.
On the hips. Bend your legs while lying down so that your feet remain on the floor. Start lifting your pelvis and move it left and right 6 times in each direction. Take several sets.

Training exercises

Properly and regularly performed fitness exercises in the morning will provide a vigorous boost and contribute to weight loss. Do not experience heavy physical exercise or excessive stress during charging, otherwise charging may be harmful. The heart rate during exercise should not be higher than 60 percent of the maximum possible. The simplest fitness training program that is perfect for those without a fitness experience:

Start your morning exercise with a 10 minute relatively quick walk. If you lift your knees high, you will within a few minutes feel a comfortable tension in the muscles.
Next, do 3 sets of 10-15 squats without weights (according to the sensations).
Continue fitness exercises for weight loss, push-ups from the floor in the same condition - 3 sets 10-15 times.
Next, do abs exercises that interest you. After charging, there should be no increase in blood pressure and shortness of breath. Increase the number of repetitions over time.

Dance

Such morning exercises for weight loss at home can not be less effective than the other options described. Dance gymnastics means a complex of gymnastic exercises performed with a certain rhythm exclusively for music. Such classes are widely used to develop flexibility, coordination movements. Begin your workout with a light warm-up. It is worth doing with special video lessons to visually see the implementation of all the elements. Helpful Hints:

For a dance morning exercise for weight loss at home, choose a spacious room where there are no foreign objects.
The floor covering must be non-slip to prevent personal injury.
For musical accompaniment, connect the speakers to the computer - you should not pick up a phone or a player as it only interferes with the process.
During dance morning gymnastics, do not be distracted by anything.
Choose clothes that are more comfortable, loose. A sports set is perfect.
You get more benefit if you observe your movements in the mirror.

Circular

This workout is considered as a very effective way to get rid of excess fat. Its main goal is to train all the muscles in the body in just one day. It is not aimed at building muscle mass, but it is performed at the same time with high intensity. For implementation, choose 10-12 exercises for all parts of the body. One circle is repeated 2-3 times and the rest between sets is approx. 30 seconds. In a circle, 10 to 50 repetitions of each exercise are performed. You need to do 2-3 times a week. The classic circuit training complex consists of:

Squats. Aimed at the formation of gluteal muscles.
Push-ups. Exercise the muscles in the arms and chest.
Weight squatted. The starting position is activated as in push-ups followed by the transition to jump to the squat position.
Jump "starfish". When jumping, spread your legs and arms to the sides. Jump as fast as possible.
Swings the press. In addition, both the upper and the lower.
Skipping rope. Good cardio training.
Shuttle Bek. You need to run as fast as possible.