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 sizing set also includes morning weight loss exercises at home, which is great for beginners - start the day with a light workout. At the same time, you should not turn exercise into a full-fledged workout, as it pursues a different goal - to charge the body with energy for the entire working day. As for the physical exercises included in the training complexes, they are aimed at muscle tension by exhausting the body.

The benefits of morning exercises

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

Performance improvement. Heating helps force the blood to move more intensely through the vessels. Thanks to this, the tissues of the body are saturated with oxygen and nutrients, which leads to an improvement in memory, acceleration of mental processes and an increased concentration of attention.
Body improvement. Stimulation of blood flow has a positive effect on the functioning of the brain and respiratory organs. In parallel with this, phlegm is excreted from the bronchi and lungs, which accumulates during sleep and the stagnation of blood is eliminated in the veins.
Improved mood. By performing a series of simple exercises with invigorating music, you can ensure a lasting mood. In addition, exercise eliminates the cause of hypokinesia (insufficient physical activity), eliminating the constant feeling of weakness, irritability.
Eliminate insomnia. Waking up early will help you stick to a certain daily routine. When the biological clock indicates the rest time, fatigue will be felt. Compliance with the regime is a guarantee of a healthy and restful sleep.
Strengthen discipline. A person who is used to regular gymnastics copes with adversity better, wakes up easily and has no major problems with discipline.

How to do morning exercises at home

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

As the body gradually wakes up, any strong load immediately after waking up will force the heart to abruptly switch 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 surge of vivacity and strength. You should not overload the body when running, the main thing is to increase the tone of the body and not to build muscle mass.
Some exercises can be performed without getting out of bed. These include only warm-up exercises that do not carry a special load - this will not be enough to recharge your liveliness for the whole day.
Find the right music. Choose compositions with a tempo of 140-170 beats / minute if your complex includes some type of intense exercise. Rhythmic songs will help organize movements correctly and coordinate breathing with them.
The complex of morning exercises is best divided into three stages: warm-up, main and final.
Try to ventilate the room as fresh air invigorates.
Do not wear clothing that hinders movement, otherwise you will be very uncomfortable.
Morning exercises and eating are incompatible things. If you are hungry, drink a glass of water. Don't train on a full stomach.

Morning exercises for weight loss at home

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

For women

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

Walk in place for 30 seconds, raising your knees.
Lie on your back, bend your knees. With an effort, lift your hips off the ground, then relax and assume the starting position.
Lie on your back and lift your straightened legs to form a right angle to the surface. Keep your legs in this position for a few seconds, then gently lower them.
To reduce the volume of the hips, perform alternating lunges with the left and right legs. At the same time, pull your stomach in, straighten your back and place your hands on your waist.
Do deep squats without lifting your feet off the ground and keeping your arms straight at chest height.
Lie on your back, begin to rhythmically retract and protrude the abdominal wall, pressing lightly with your hands.

For beginners

If you have not been in sports for a long time, give preference to a set of exercises specially designed for beginners. The important thing is not to overdo it, a fast pace is useless, the important thing is regular performance and proper nutrition. A simple exercise program for morning exercises:

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

For rapid weight loss

Achieving quick 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 need to take a 30-second break 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, in more detail:

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 and trying to clap your palms.
Lie on the floor, spread your arms to the sides, begin to alternately lift your legs. The angle to the floor should be 90 degrees.
Move the chair firmly against the wall and, alternately changing the legs, put them on it.
Take a folded 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 put your hands behind your head. Begin swinging your abs so your elbows touch your knees.
Place your hands on a support, such as a sofa, with your legs straight and stretched back. 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 your buttocks should not touch the floor and legs.
Try doing push-ups on one arm, changing it alternately - you definitely need support.
Lie on your side, then start lifting one leg. Extend the arm that is on the ground above your head and rest the other arm on the floor, creating a 90 degree angle. After 15 seconds of doing the exercise, switch to the other side.
Lie on the floor on your stomach, stretch your arms above your head. At the same time, lift them with your feet off the ground. Try to hold this position for about 10 seconds. Get more sets.

For all muscle groups

A great option to lose weight as efficiently as possible is to load up 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, shoulder, elbow, ankle and knee joints. Put on some rhythmic music, because it will be difficult to wake up without her. A set of exercises:

Jump on the spot (you can jump rope) - 20 times.
Walk 20 times so that the angle between the foot and the knee is 90 degrees.
Squat 10 times, focusing on your glutes and knees.
Do 20 side lunges.
Run a little in place, raising your knees.
Do the situps 20 times. To do this, lower your arms along your torso, raise your legs 45 degrees and start twisting them in one direction or another.
Run so that your heels touch your buttocks.
Push off the floor 8-10 times - you can do this with your knees bent.

5 minute charge

Everyone can compose 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 workout will last at least 10-15 minutes. Approximate complex, designed for 5 minutes:

Turn your head from left to right.
The head tilts left and right, back and forth.
Rotation of the brushes outwards and inwards on the arms extended forward.
Rotation of the forearms outwards and inwards.
Rotation of the shoulder joints forward and backward.
Rotation of the foot both clockwise and in the opposite direction.
One turns with the foot to the left and right, tilts from oneself and from oneself.
Rotation of the legs in the knee joints.

Recharge 20 minutes

If you train mainly to lose weight, you should organize all exercises correctly. The workout should last at least half an hour, as body fat begins to decrease after 20 minutes of exercise. The break between them should not be more than 1 minute. Also, keep an eye on the pace of your activities. Finally, cool or stretch. Complex:

On the legs and buttocks. Start your business by walking in place - 30-60 seconds. At the same time, try to lift your knees high. Then, holding on to the back of the chair and standing on your toes, start going up and down for 30-60 seconds. Also, perform the jumps separately on each leg.
On the stomach and hips. Begin to perform circular rotations with the pelvis, while the abdomen must be pulled in and out. Lying on your back, begin to protrude from the abdominal cavity by pressing on it with your hands. Do it 10 times.
On the hands. Find the right dumbbells from 1kg and up. Begin raising 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. Start lifting your pelvis and move it left and right 6 times in each direction. Get more sets.

Fitness exercises

Fitness exercises done correctly and regularly in the morning will give a boost of liveliness and contribute to weight loss. Do not undergo any heavy exercise or excessive stress while charging, otherwise charging could be harmful. Heart rate during training should not be higher than 60 percent of the maximum possible. The simplest fitness exercise program perfect for those with no fitness experience:

Start your morning exercise with 10 minutes of relatively fast walking. If you lift your knees high, within minutes you will feel a pleasant tension in the muscles.
Then, do 3 sets of 10-15 squats without weights (depending on the sensations).
Continue fitness exercises for weight loss, push-ups from the floor in the same mode - 3 sets of 10-15 times.
Then, do all the ab 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 be no less effective than the other options described. By dance gymnastics we mean a complex of gymnastic exercises that is performed with a certain rhythm exclusively to music. Such classes are widely used to develop flexibility, coordination movements. Start your workout with a gentle warm-up. It is worth doing special video lessons to visually see the implementation of all elements. Helpful tips:

For a morning weight loss dance exercise at home, choose a spacious room where there will be no foreign objects.
The floor covering must be non-slip to avoid injury.
For musical accompaniment, connect the speakers to the computer - you shouldn't take a phone or player, as it will only interfere in the process.
During the morning dance gymnastics, you should not be distracted by anything.
Choose clothes that are more comfortable, loose fitting. A sports kit is perfect.
You will get more benefits if you observe 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 train all the muscles of the body in one day. It is not aimed at building muscle mass, but at the same time it is performed at high intensity. For its implementation, 10-12 exercises are selected for all parts of the body. One circle is repeated 2-3 times and the rest between sets is about 30 seconds. In a circle, 10 to 50 repetitions of each exercise are performed. You need to do this 2-3 times a week. The classic circuit training complex consists of:

Squat. Targeted at training the gluteal muscles.
Lift. Train your arm and chest muscles.
Squat emphasis. The starting position is engaged as in push-ups, followed by the transition from jumping to squat position.
Jumping "starfish". When you jump, spread your legs and arms out to the sides. Jump as fast as possible.
Rock the print. Also, both upper and lower.
Skipping rope. Good cardio exercise.
Bek shuttle. You have to run as fast as possible.