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 action set also includes morning exercises for weight loss at home, which are great for beginners - start your morning with light fitness. At the same time, you should not turn training into a full-fledged workout, because it pursues a different goal - to fill the body with energy throughout the working day. The physical exercises included in the exercise complex are aimed at muscle tension by exhausting the body.

Benefits of morning exercise

Morning weight loss exercises have great benefits for the body. Many people think that you can feel good if you drink a cup of strong coffee, but this aromatic drink contains caffeine, which can hardly be called beneficial. The advantages of performing exercises in the morning are revealed by regular execution of the complex, and consist in:

Improve the performance. Heating helps force the blood to move through the vessels more intensively. Thanks to this, the tissues of the body are saturated with oxygen and nutrients, which leads to improved memory, acceleration of thought processes and increased concentration of attention.
Body repair. Stimulating blood flow has a positive effect on the functioning of the brain and respiratory organs. In parallel with this, phlegm is removed from the bronchi and lungs, which accumulates during sleep, and blood stagnation is removed in the veins.
Improved mood. Performing a series of simple exercises with refreshing music, you can ensure a lasting mood. In addition, exercise eliminates the causes of hypokinesia (insufficient physical activity), eliminates constant feelings of weakness and irritability.
Eliminate insomnia. Getting up early will help you stick to a certain daily routine. When the body clock shows rest time, fatigue will be felt. Compliance with the regime is a guarantee of a deep and restful sleep.
Discipline strengthening. A person who is used to doing gymnastics regularly copes with difficulties better, gets up easily and does not have big problems with discipline.

How to do morning exercise at home

It is possible to achieve the desired effect and increase the tone of the body with the help of regular exercises in the morning, 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, making your figure slimmer and more prominent. Basic rules and recommendations:

Since the body wakes up gradually, any strong load immediately after awakening will force the heart to switch suddenly to active work, which can have a negative impact on the heart muscle.
The best exercise in the morning is the one after which you will feel a surge of agility and strength. You should not overload the body while doing it, the main thing is to increase the tone of the body, and not build muscle mass.
Some exercises can be done without getting out of bed. This includes only warm-up exercises that do not carry special weights - this will not be enough to recharge your agility throughout the day.
Find the right music. Choose a composition with a tempo of 140-170 beats/minute if your complex includes several types of intense training. Rhythmic songs will help to properly regulate the movement and coordinate breathing with it.
The morning exercise complex is best broken down into three stages: warm-up, main and final.
Try to ventilate the room when the fresh air is refreshing.
Do not wear clothing that blocks movement, otherwise you will be very uncomfortable.
Morning exercise and eating are incompatible. If you feel hungry, then drink a glass of water. Don't exercise on a full stomach.

Morning workout to lose weight at home

There are public and separate complexes, specially designed for women, men and so on. In any case, try to do the morning exercise of your choice on a regular basis. Exercising in the morning for weight loss and breathing exercises will help achieve the desired weight loss effect. Training time takes about 10-15 minutes. The main thing is not to be lazy, but to do everything with passion and energy.

For woman

Weight loss diets are a waste of time and vain hopes to get a beautiful body without physical activity. The fewer calories that enter the body, the more the body stores them as reserves. Check out the complex below, which is good for women (the number of approaches and exercises is best determined on your own, start with the minimum):

Walk in place for 30 seconds, lifting your knees high.
Lie on your back, bend your knees. Straining, lift your pelvis off the floor, then relax and take the starting position.
Lie on your back and raise your straight leg to form a right angle to the surface. Hold your leg in this position for a few seconds, then lower it gently.
To reduce hip volume, alternate lunges with your left and right leg. At the same time, pull your stomach in, straighten your back, and place your hands on your waist.
Do a deep squat without lifting your feet off the floor and keeping your arms straight at chest level.
Lying on your back, begin to rhythmically pull back and accentuate the abdominal wall, lightly pressing it with your hands.

For beginners

If you have not been involved in sports for a long time, then give preference to a set of exercises specially designed for beginners. The main thing is not to overdo it, quick steps are useless, the main thing is regularity of performance and proper nutrition. Simple exercise program for morning workouts:

Do squats regularly in sets of 10-20 times (depending on your fitness).
To train the press, lie on your back, raise your legs perpendicular to the floor and lower. Do 10-15 times, 3 sets.
To train the hips, perform lunges - on each leg 15 times, 3-4 approaches.
Bike Workout - Do it for as long as possible, at least 1-2 minutes.
Swing your legs. Do both forwards and backwards, and sideways.
Jump. Jumps 30-40 times - repeat 4 sets.
Finally, stretch your muscles to be as flexible and warm as possible.

To lose weight fast

Achieving fast results with morning exercises is possible only in combination with proper nutrition and an active lifestyle. Each exercise below is performed for 30 seconds, after which you need to rest for 30 seconds and drink about 1/4 cup of water to increase metabolic processes in the body. You can not eat before and after the complex for 1. 5 hours, in more detail:

Put your feet shoulder width apart, cover your hands with locks above your head. When you jump, close your legs and open your arms, stretch your arms up and try to clap.
Lying on the floor, spread your arms to the sides, begin to alternately raise the legs. The angle to the floor should be 90 degrees.
Move the chair firmly against the wall and alternately changing legs, placing them on top.
Take a flexed arm rest, with the elbow 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. Begin to swing your stomach so that your elbows touch your knees.
Place your hands on a support, such as a sofa, with your legs straight and straight behind you. Start doing push-ups without bending your body.
Spread your legs shoulder width apart. When doing squats, extend the bent knees in different directions, but the buttocks should not touch the floor and feet.
Try doing push-ups on one hand, alternating them - you will definitely need support.
Lie on your side, then begin to lift one leg up. Extend the arm that is on the floor above your head, and rest the other on the floor, making a 90-degree angle. After 15 seconds of doing the exercise, slide to the other side.
Lie on the floor on your stomach, stretch your arms above your head. At the same time, lift your feet off the floor. Try to hold this position for about 10 seconds. Take a few sets.

For all muscle groups

A great option to lose weight as efficiently as possible is to fill all muscle groups at home. For starters, it's a good idea to do a light warm-up after sleep, for example circular rotations of the head, hands, shoulder joints, elbows, ankles, and knees. Put on some rhythmic music, because it will be difficult to wake up without him. One set of exercises:

Jump in place (you can jump rope) - 20 times.
Walk 20 times so that the angle between your leg and knee is 90 degrees.
Squat 10 times, focusing on your glutes and knees.
Do 20 lunges to the side.
Run in place a bit, raise your knees.
Do your abs 20 times. To do this, lower your arms along your body, raise your legs 45 degrees and begin to rotate them in one direction or another.
Run until your heels touch your buttocks.
Push up from the floor 8-10 times - you can with bent knees.

charging 5 minutes

Everyone can compose a set of exercises for the morning workout for weight loss at home, which will take about 5 minutes. In this case, the main warm-up should be given, because if you include general toning exercises in the program, then the exercise will last at least 10-15 minutes. Complex estimate, designed for 5 minutes:

Turn your head left and right.
Head tilted left and right, back and forth.
Rotate the brush outward and inward on the outstretched arm.
Rotate the forearm outward and inward.
Rotation of the shoulder joint forward and backward.
Rotate the legs either clockwise or counterclockwise.
Turn with your feet left and right, tilting away from yourself and away from yourself.
Rotation of the leg at the knee joint.

Charging 20 minutes

If you exercise primarily to lose weight, then you must properly organize all the exercises. Exercise should last at least half an hour, as body fat begins to decrease within 20 minutes of exercise. The rest between them should not exceed 1 minute. Also, pay attention to the speed of your activity. Finally, do a cool down or stretch. Complex:

On the legs and buttocks. Start your activity by walking in place - 30-60 seconds. At the same time, try to lift your knees high. Then, holding on to the back of a chair and standing on your toes, start up and down for 30-60 seconds. Also, do a separate jump on each leg.
On the stomach and sides. Start doing circular rotations with the pelvis, while the stomach needs to be pulled in and out. Lying on your back, begin to accentuate the abdominal cavity by pressing it with your hands. Do it 10 times.
In hand. Find the right dumbbells from 1 kg up. Begin to raise both arms to the sides at the same time for about 30-60 seconds.
On the hips. Bend your legs while lying down so that your feet stay on the floor. Begin to lift your pelvis and move it left and right 6 times in each direction. Take a few sets.

Fitness workout

Correctly and regularly performed fitness exercises in the morning will increase agility and contribute to weight loss. No strenuous physical exercise or excessive stress should be experienced while charging, otherwise charging can be dangerous. Heart rate during exercise should not be higher than 60 percent of the maximum possible. The simplest fitness training program perfect for those with no fitness experience:

Start your morning workout with a relatively quick 10 minute walk. If you lift your knees high, then in a few minutes you will feel a pleasant muscle tension.
Next do 3 sets of 10-15 squats without weights (according to sensation).
Continue fitness exercises for weight loss, push-ups from the floor in the same mode - 3 sets of 10-15 times.
Next, do the abdominal exercises that interest you. After filling, 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 are no less effective than the other described options. Dance gymnastics means a complex of gymnastic exercises performed to a certain rhythm exclusively for music. Such classes are widely used to develop flexibility, coordination movements. Start your workout with a light warm-up. It is necessary to do with special video lessons to visually see the implementation of all the elements. Helpful hints:

For dance morning exercises for weight loss at home, choose a spacious room where there will be no foreign objects.
Floor coverings must be non-slip to prevent injury.
For music accompaniment, connect speakers to the computer - you shouldn't take your phone or player with you, as this will only interrupt the process.
During dance morning gymnastics, you should not be distracted by anything.
Choose clothes that are more comfortable, loose. Sports equipment is perfect.
You will get more benefit if you observe your movement in the mirror.

Round

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

squat. Aimed at building gluteal muscles.
Push-ups. Exercise the muscles of the arms and chest.
Squat emphasis. The initial position moves as in a push-up, followed by a jump transition to a squat position.
Jump "starfish". When jumping, spread your legs and arms out to the sides. Jump as fast as possible.
Swing the press. Especially both the top and bottom.
Jump rope. Good cardio workout.
Defender shuttle. You have to run as fast as possible.