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 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 a light fitness. At the same time, you should not turn the exercises into a complete workout, as it pursues a different goal - to charge the body with energy for the whole 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 exercise

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

Improve productivity. Heating helps to force the blood to move more intensely through the vessels. Due 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.
Improving the body. Stimulating blood flow has a positive effect on the functioning of the brain and respiratory organs. At the same time, sputum is excreted from the bronchi and lungs, which accumulate during sleep, and blood stagnation is eliminated in the veins.
Improved mood. By performing a set of simple exercises with invigorating 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, irritability.
Eliminate insomnia. Waking up early will help you stick to a certain daily routine. When the body clock indicates the rest time, you will feel tired. Adherence to the regime is a guarantee of healthy, peaceful 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 body tone with the help of regular workouts in the morning, following 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 wakes up gradually, any heavy loads immediately after waking up will force the heart to switch abruptly to active work, which can negatively affect the heart muscle.
The best gymnastics in the morning is the one after which you will feel a surge of vigor and strength. You should not overload the body when performing it, the main thing is to increase body tone, not to build muscle mass.
Some exercises can be done without getting out of bed. They include only warm-up exercises that do not carry a special load - this will not be enough to recharge your batteries for the whole day.
Find the right music. Choose compositions at a rate of 140-170 beats / minute, if your complex includes some kind of intense exercise. Rhythmic songs will help to properly organize the movements and coordinate breathing with them.
The set of morning exercises is best divided into three stages: warm-up, basic and final.
Try to ventilate the room, as the fresh air invigorates.
Do not wear clothes that interfere with movement, otherwise you will be very uncomfortable.
Morning exercise and eating are incompatible. If you feel hungry, drink a glass of water. Do not exercise on a full stomach.

Morning exercises for weight loss at home

There are both general complexes and separate ones, which are created especially for women, men, etc. In any case, try to regularly do your chosen morning workout. Morning weight loss exercises 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 enthusiasm and energy.

For women

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

Walk in place for 30 seconds, raising your knees high.
Lie on your back, bend your knees. Tense, lift the pelvis off the floor, then relax and take the starting position.
Lie on your back and lift your straight legs to form a right angle to the surface. Hold your feet in this position for a few seconds, then gently lower them.
To reduce the volume of your thighs, take alternating strokes with your left and right legs. At the same time, pull your abdomen, make your back straight and put your hands on your waist.
Do deep squats without lifting your legs off the floor and keeping your arms straight at chest level.
Lie on your back, begin to rhythmically retract and protrude the abdominal wall, pressing it lightly with your hands.

For beginners

If you haven't played sports for a long time, then give preference to a set of exercises specifically designed for beginners. The main thing is not to overdo it, the fast pace is useless, the main thing is the regularity of performance and proper nutrition. Program of simple exercises 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 thighs, perform attacks - on each leg 15 times, 3-4 approaches.
Exercise a bike - Do it as long as possible, at least 1-2 minutes.
Remove your legs. Perform both forward and backward, and sideways.
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 fast weight loss

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

Place your feet shoulder-width apart, close your arms in a lock above your head. As you jump, close your legs and open your arms, stretch your arms up and try to clap your hands.
Lie on the floor, spread your arms to the sides, start lifting your legs up one after the other. The angle to the floor should be 90 degrees.
Move the chair close to the wall and, successively changing legs, place them on it.
Take a rest for bent arms, with elbows at an angle of 90 degrees. Lie in this position for 30 seconds, contracting the abdominal and thigh muscles.
Lie on your back, bend your knees and place your hands behind your head. Start swinging your abdomen so that your elbows touch your knees.
Place your hands on a support, like a sofa, with legs straight and extended 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 the buttocks should not touch the floor and legs.
Try to do push-ups on one arm, alternating it consistently - you definitely need support.
Lie on your side, then start lifting one leg up. Extend the arm that is on the floor above your head and support the other on the floor, creating an angle of 90 degrees. After 15 seconds of performing the exercise, move to the other side.
Lie on the floor on your stomach, stretch your arms over your head. At the same time, lift them off the floor with your feet. Try to hold this position for about 10 seconds. Take a few sets.

For all muscle groups

A great way to lose weight as effectively as possible is to load all muscle groups at home. For starters, it would be good to do a light warm-up after sleep, such as circular rotations of the head, arms, shoulders, elbows, ankles and knees. Put on some rhythmic music, because it will be difficult to wake up without it. Exercise set:

Jump on the spot (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 the glutes and knees.
Perform 20 side attacks.
Run on the spot a little, raising your knees.
Do your belly 20 times. To do this, lower your arms along your torso, raise your legs to 45 degrees and begin to rotate them in one direction or another.
Run so that your heels touch your buttocks.
Stretch from the floor 8-10 times - you can with bent knees.

5-minute charge

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

He turned his head left and right.
The head is tilted left and right, back and forth.
Rotate the brushes outwards and inwards with the arms outstretched.
Rotation of the forearms outwards and inwards.
Rotation in the shoulder joints back and forth.
Rotate the legs both clockwise and counterclockwise.
He turns his legs left and right, leans away from himself and from himself.
Rotation of the legs in the knee joints.

Charging 20 minutes

If you train mainly for weight loss, then you need to properly arrange all the exercises. Exercise 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, monitor the pace of your activities. Finally, cool or stretch. Complex:

On the legs and buttocks. Start your activity by walking on the spot - 30-60 seconds. At the same time, try to raise your knees high. Then, holding on to the back of the chair and standing on your toes, start to rise and fall for 30-60 seconds. Also, do the jumps separately on each leg.
On the stomach and sides. Begin circular rotations with the pelvis until the abdomen is pulled in and out. Lie on your back, start to protrude the abdominal cavity, pressing it with your hands. Do it 10 times.
On hands. Find the right dumbbells of 1 kg and up. Start raising both arms simultaneously to the sides for about 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 a few sets.

Fitness exercises

Properly and regularly performed fitness exercises in the morning will bring a boost of vitality and contribute to weight loss. No heavy exercise or excessive stress should be experienced during charging, otherwise charging may be harmful. Heart rate during exercise should not be higher than 60 percent of the maximum possible. The simplest exercise program that is ideal for those who have no fitness experience:

Start your morning exercise with 10 minutes of relatively brisk walking. If you raise your knees high, then within a few minutes you will feel a pleasant tension in the muscles.
Then do 3 sets of 10-15 squats without any weights (according to 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 the abdominal exercises that interest you. There should be no increase in blood pressure and shortness of breath after charging. 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. Dance gymnastics means a complex of gymnastic exercises, which is performed with a certain rhythm exclusively in music. Such classes are widely used to develop flexibility, coordination of movements. Start your workout with a light warm-up. It is worth doing with special video tutorials to see visually the implementation of all elements. Useful tips:

For a morning dance exercise for weight loss at home, choose a spacious room in which there will be no foreign objects.
The floor covering must be non-slip to prevent injury.
For music, connect the speakers to the computer - you do not need to pick up a phone or player, as this will only interfere with the process.
During the dance morning gymnastics you should not be distracted by anything.
Choose clothes that are more comfortable, loose. The sports set is perfect.
You will get more benefit 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 purpose is to build all the muscles in the body in just one day. It is not aimed at building muscle mass, but at the same time it is done with high intensity. For its implementation 10-12 exercises are selected for all parts of the body. One round is repeated 2-3 times, and the rest between sets is about 30 seconds. In one round, 10 to 50 repetitions of each exercise are performed. You should do 2-3 times a week. The classic circuit training complex consists of:

Squats. Aimed at the formation of gluteal muscles.
Pushups. Train your arm and chest muscles.
The accent is squatting. The starting position is engaged as in push-ups, followed by the transition from jumping to squatting.
Jumping on a starfish. When jumping, spread your legs and arms to the sides. Jump as fast as possible.
Rotate the press. In addition, both the upper and lower.
Skipping rope. Good cardio exercise.
The Beck shuttle. You need to run as fast as possible.