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 a suitable 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 make exercise a full-fledged exercise, since it pursues a different goal - to charge the body energy for the entire work day. The physical exercises included in the training complexes are focused on muscular tension by depleting the body.

The benefits of morning exercises

A morning weight loss workout has great benefits for the body. Many people think that you might be affectionate if you drink a strong cup of coffee, however, this aromatic drink contains caffeine, which can hardly be useful. The benefits of doing exercises in the morning when the complex is executed regularly are revealed, and they include:

Improving performance. Heating helps to keep the blood moving through the tighter vessels. Thanks to this, body tissues are saturated with oxygen and nutrients, resulting in improved memory, acceleration of thought processes, and increased concentration of attention.
Improve the body. Stimulating blood flow has a positive effect on the functioning of the brain and respiratory organs. In parallel, the phlegm is excreted from the bronchi and lungs, which accumulates during sleep, and blood stagnation in the veins is eliminated.
Improved mood. By doing a series of simple exercises with lively music, you can ensure yourself a long lasting mood. In addition, exercise eliminates the cause of hypokinesia (inadequate physical activity), getting rid of the constant feeling of weakness and irritability.
Eliminate insomnia. Waking up early will help you stick to a certain daily routine. When the body clock rings at break time, fatigue is felt. Compliance with the restful sleep regime is a guarantee.
Strengthen discipline. A person who has a habit of regular gymnastics deals best with unity, wakes up easily and has no major problems with discipline.

How to do morning exercises at home

The desired effect can be achieved and body tone can be improved with the help of regular morning workouts, subject to certain rules. A competent approach will help strengthen the muscles of the thighs, buttocks, back and other areas. Combined with proper nutrition, you can get rid of excess fat, which will make your figure slimmer and more noticeable. Basic rules and recommendations:

Since the body gradually wakes up, any strong loads immediately after waking up will force the heart to suddenly switch to active work, which can negatively affect the heart muscle.
The best morning gymnastics is the one in which you feel a boost of viability and strength afterwards. You should not overload the body while exercising, the main thing is to raise the tone of the body, and not to build muscle mass.
Some exercises can be done without getting out of bed. These only include heating exercises that do not carry a special load - this is not enough to reload your viability for the whole day.
Find the right music. Choose compositions with a speed of 140-170 beats / minute if your complex includes some form of intensive exercise. Rhythmic songs will help to properly organize the movements and coordinate the breathing with them.
The morning exercises complex is best broken down into three stages: warm up, main and final.
Try to ventilate the room as fresh air makes a lively.
Do not wear clothing that impedes movement, otherwise you will be very uncomfortable.
Morning exercises and eating are incompatible. If you feel hungry, then drink a glass of water. Do not exercise on a full stomach.

Morning exercises for weight loss at home

There are general and separate complexes, designed specifically for women, men and so on. In any case, try to do your chosen morning exercise regularly. Morning exercise for weight loss and breathing exercises will help to achieve the desired weight loss effect. The training time takes about 10-15 minutes. The main thing is not to be lazy, but to do everything with enthusiasm and energy.

For women

Weight loss diet is a waste of time and there is a clear hope to get 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 great for women (it's best to decide for yourself the number of approaches and exercises, at least start):

Walk in place for 30 seconds, raising your knees high.
Lie on your back, bend your knees. Pushing, lift the pelvis off the floor, then relax and lift the starting position.
Lie on your back and raise your legs straight to create a right angle for the surface. Hold your feet in this position for a few seconds, then gently lower them.
To reduce the size of your hips, do alternate lunges with your left and right legs. At the same time, pull your stomach in, make your back straight, and place your hands on your waist.
Perform deep squats without raising your legs off the floor and keeping your arms stretched at chest level.
Lie on your back, start pulling back rhythmically and protrude the abdominal wall, pressing it lightly with your hands.

For beginners

If you have not been involved in sports for a long time, give priority to a set of exercises designed specifically for beginners. The main thing is not to overdo it, fast speed is unused, the main thing is the regularity of performance and proper nutrition. Simple exercise program for morning exercises:

Do regular squats in several sets of 10-20 times (depending on your fitness).
To work out the press, lie on your back, raise your legs at right angles to the floor and lower them. Repeat 10-15 times, 3 layers.
To work out the hips, do lunges - on each leg 15 times, 3-4 approaches.
Fitness Bike - Do it as long as possible, at least 1-2 minutes.
Swing your feet. Perform forwards and backwards, and for the sides.
Jumping up. Jump up 30-40 times - repeat 4 sets.
Finally, stretch your muscles so that they are as flexible and warm as possible.

For quick weight loss

Fast results can only be achieved with morning exercises in combination with proper nutrition and an active lifestyle. Each exercise is done below for 30 seconds, after which you need to take a break for 30 seconds and drink about 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:

Put your feet shoulder width apart, close your hands in a lock above your head. As you jump, close your legs and open your hands, stretching your arms up and trying to clap.
Lie on the floor, spread your arms to the sides, start raising your legs alternately. The angle to the floor should be 90 degrees.
Move the chair firmly against the wall and changing legs alternately, turn it on.
Take a bent rest, with the angles 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 abs so that your elbows touch your knees.
Place your hands on a support, like a sofa, with your legs straight and stretched back. Start doing a push-up without bending your torso.
Throw your feet shoulder width apart. When doing squats, spread your bent knees in different directions, but the buttocks should not touch the floor and legs.
Try doing push-ups with one hand, and changing it alternately - you definitely need support.
Lie on your side, then start raising one leg up. Extend one hand on the floor above your head, and rest the other on the floor, creating a 90 degree angle. After 15 seconds of exercise, switch to the other side.
Lying on the floor on your stomach, extend your arms over your head. At the same time, lift them with your feet off the floor. Try to hold this position for about 10 seconds. Build multiple sets.

For all muscle groups

A great option to lose weight as effectively as possible is to cut all muscle groups at home. To begin with, it would be nice to do a gentle warm-up after sleeping, for example, the circular rotation of the head, hands, shoulder, elbow, ankle and knee joints. Play some rhythmic music, as it will be difficult to wake up without it. Exercise series:

Jump in place (you can jump rope) - 20 times.
Walk 20 times so that the angle between your foot and your knees is 90 degrees.
Squat 10 times, focusing on your gluten and knees.
Make 20 lunge on the side.
Run a little force, raising your knees.
Repeat your abs 20 times. To do this, lower your arms along your torso, raise your legs 45 degrees and start rotating 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.

Charge 5 minutes

Everyone can come up with a set of exercises for morning exercises for weight loss at home, which will take about 5 minutes. In this case, the main importance should be given to warming up, since if you include general toning exercises in the program, the exercise will last at least 10-15 minutes. Approximate complex, designed for 5 minutes:

The head turns left-right.
Tilts head left and right, back and forth.
Rotate the brushes out and in with arms extended forward.
Rotate the forearms in and out.
Rotate in the shoulder joints forward and backward.
Rotate the foot clockwise and in the opposite direction.
Turns with the left and right foot, tilts from the self and from the self.
Rotate the legs in the knee joints.

Charging 20 minutes

If you exercise primarily for weight loss, then you should set up all the exercises properly. The work should last at least half an hour, since body fat begins to decrease in 20 minutes of exercise. The break between them should not be more than 1 minute. Also, keep track of the pace of your activities. Finally, cool or stretch. Complex:

On the legs and buttocks. Start your activity by walking instead - 30-60 seconds. At the same time, try to raise your knees high. Then, holding the back of the chair and standing on your toes, start rising and falling for 30-60 seconds. Also, make the jerseys separate on each leg.
On the stomach and sides. Start rotating circularly with the pelvis, and the abdomen needs to be pulled in and out. Lie on your back, begin to protrude the abdominal cavity by pressing it with your hands. Repeat 10 times.
On hands. Get the right dumbbells from 1 kg and up. Begin to raise both hands to the sides simultaneously for about 30-60 seconds.
On the hips. Bend your legs while you lie down so that your feet remain on the floor. Begin by raising your pelvis and moving it left and right 6 times in each direction. Build multiple sets.

Fitness exercises

Properly and regularly performed fitness exercises in the morning will give a lively boost and contribute to weight loss. There should be no heavy physical exercise or excessive stress while charging, otherwise charging may be harmful. The heart rate during training should not exceed 60 percent of the maximum possible. The simplest fitness program perfect for those with no fitness experience:

Start your morning workout with a 10 minute moderately vigorous walk. If you raise your knees high, then within a few minutes you will feel a pleasant tension in the muscles.
Next, do 3 sets of 10-15 squats with no weights (depending on the feel).
Continue with fitness exercises for weight loss, push-up from the floor in the same manner - 3 sets of 10-15 times.
Then do any abs exercises that interest you. After loading, there should be no increase in blood pressure and shortness of breath. Increase the number of repetitions over time.

Dancing

Such morning exercises for weight loss at home may not be less effective than the other options described. Complex dance gymnastics means gymnastic exercises performed with a certain rhythm exclusively for the music. Such classes are widely used to develop flexibility, coordinated movements. Start your exercise with a light warm up. It is worth doing with special video lessons in order to visually see the application of all the elements. Helpful Tips:

For a morning dance exercise for weight loss at home, choose a spacious room that will not contain any foreign objects.
The floor covering must be non-slip to prevent injury.
For musical accompaniment, connect the speakers to the computer - you should not pick up a phone or player, as it will only interfere with the process.
During dance morning gymnastics, nothing should bother you.
Choose clothes that are more comfortable, looser. Sports equipment is perfect.
You get more benefit if you look at your movements in the mirror.

Circular

This workout is considered to be a very effective way to get rid of excess fat. Its main goal is to work out all the muscles in the body in one day. It is not aimed at building muscle mass, but at the same time it is done with high intensity. To apply it, 10-12 exercises are selected for each body part. One circle is repeated 2-3 times, and the rest between sets is about 30 seconds. In one circle, each exercise is done 10 to 50 repetitions. You have to do it 2-3 times a week. The classical circuit training complex consists of:

Squats. Focused on the formation of the gluteal muscles.
Push ups. Work out the muscles of the arms and chest.
Emphasis squatting. The front center is engaged in push-up, after which the jump is shifted to the squat position.
Jump "starfish". As you jump, spread your legs and arms to the sides. Jump as fast as possible.
Swinging the press. Moreover, both upper and lower.
Jump rope. Good cardio exercise.
Bek Shuttle. You have to run as fast as possible.