The most effective exercises for losing weight throughout the body: a weekly training program

A slim body is the result of regular exercise.

One of the main causes of obesity is a lack of the necessary amount of muscle activity. Therefore, to solve this problem, you must first use physical exercises to lose weight. There are 2 main types of training: aerobic (running, swimming, stepping, etc. ) and power (deadlifts, push-ups, twists, etc. ). To achieve the maximum fat-burning effect, classes must be carried out according to a pre-designed schedule.

Static exercises, high-intensity interval training (CrossFit), yoga, and breathing exercises are also effective in fighting extra pounds.


The main advantage of aerobic exercise is that it results in a high caloric expenditure. An increase in energy consumption (with a balanced diet) triggers the breakdown of subcutaneous fat. During cardiovascular training, all parts of the body lose weight: the stomach, sides, hips, buttocks, arms, shoulders, back and face.

The most effective aerobic exercises to lose weight:

An exercise Tips on how to exercise
step aerobics It is a kind of cardiovascular training, which is based on rhythmically stepping on the platform. To increase the load during step aerobics, jumping up a hill, active swinging movements with arms and legs can be used. The duration of one lesson should be 35-45 minutes.
jump the rope The exercise is performed in cycles: six to eight series of 1-2 minutes each. Rest between sets should be no more than 60 seconds.
ski race One of the most energy consuming exercises. Due to the fact that all muscle groups are actively involved in its implementation, cross-country skiing faster than other cardio loads allows you to "dry" the thighs, waist, buttocks and other problem areas of the body from fat. The duration of training is determined by its intensity. Half an hour of exercise at a medium pace twice a week is enough to activate the weight loss process.
Cycling treadmill workouts The main factor in the effectiveness of the exercise is its duration (at least 40 minutes). To support this amount of work, the run must be divided into six cycles, each consisting of a five-minute load and a two-minute rest.
Exercises on the orbital track (elliptical trainer) In the summer, cross-country skiing can completely replace cardio training on an ellipsoid. You need to work on the simulator for about half an hour, having previously set the program using the electronic display. The entire workout can be divided into three or four cycles of 6-8 minutes each, taking a minute of rest between sets.
a bike ride The best exercise to "dry" the legs and reduce the amount of fat on other parts of the body. The duration of the bike ride will depend on its intensity. On average, cardio training should last 40-50 minutes. It is recommended to change speed and mode (road uphill, downhill or flat) every 5-7 minutes
Swimming Water procedures in the pool or open water should last about 35-45 minutes (time depends on the intensity and temperature of the water). To increase the fat burning effect, it is recommended to swim in different strokes.


This weight loss exercise is very popular as it includes elements of cardio and strength training. This allows busy men and women to effectively load the muscles of the entire body, spending no more than 20 minutes a day.


  1. Sit in the starting position - standing, feet shoulder-width apart, arms lowered along the body.
  2. Lower your body into a semi-squat, while leaning forward slightly and resting your palms on the floor.
  3. Transfer the weight of the body to the hands and straighten the legs again to a horizontal position, emphasizing the lying position.
  4. With a quick movement, return to the semi-squat position with emphasis on the palms of the hands.
  5. Get in the starting position.
  6. Do 10-14 similar series.
  7. After a minute, do a few more approximations.
Burpees are a popular exercise that combines cardio and strength training.

Basic exercises to lose weight in the gym

Strength training with multi-joint exercises is one of the best ways to lose fat. The presence of special equipment and shells available in the gym allows you to effectively load all large muscle groups, stimulate the production of testosterone, autotropin and other hormones that positively affect the rate of weight loss.

The basic complex must necessarily include squats, pulling the upper block behind the back, bench press and twisting.


For guys and girls who are just starting to exercise with weights, it is recommended to perform the exercise with kettlebells or dumbbells. They are comfortable to hold in the hands and control the position of your body, which minimizes the risk of injury.

Execution sequence:

  1. Take two dumbbells in your hands and place them on your shoulders, fixing them close to your chest.
  2. Align the body, draw in the stomach and move the body down (squat).
  3. Stand up.
  4. Do about 10 repetitions.
  5. After resting for 1. 5 minutes, do the following approaches (four, five).
Kettlebell Squats for Effective Hip Slimming

When squatting and straightening, it is necessary to constantly monitor the position of the spine - the back should always remain straight.

Pull the block behind your back

Training to burn latissimus dorsi fat in a gym is best done on a block simulator.

Implementation technique:

  1. Insert the latch into the hole corresponding to the required charge level.
  2. Sit on the simulator bench and slide your knees under the rollers.
  3. Grasp the iron bar with a wide grip.
  4. Pull the bar down and behind your back.
  5. Relax your arms and raise them up.
  6. Repeat the movement 12 times.
  7. Take a minute's break to recover and do the rest of the work (four to five sets).
Pulling the block behind your back on the simulator helps work your latissimus dorsi muscles.

Horizontal bench bench press

It will help to quickly "dry" the shoulders, chest, and reduce the content of subcutaneous fat in other parts of the body. The bench press is performed in two versions: with a narrow setting of the hands and a wide one. In the first case, the load will be focused on the shoulder triceps, in the second - on the pectoral muscles.

Action algorithm:

  1. Equip the bar with the required number of pancakes.
  2. Sit on a bench, lying with your back down.
  3. Hold the neck firmly with brushes.
  4. Remove the shell from the shelves, bring it to chest level and slowly lower it down.
  5. Raise the bar quickly.
  6. Do 12 repetitions.
  7. After a two-minute rest, perform the same four sets, gradually increasing the working weight of the projectile.
To dry out the shoulders and chest, a barbell bench press is performed on a horizontal bench.

Twist in a block simulator

Working the abdomen on a block simulator allows you to "burn" each press cube, making it more prominent and dry.


  1. Set load.
  2. Take a starting position: one meter from the front frame of the simulator, lower your body to your knees and hold on to the ropes.
  3. By the strength of the abdominal muscles, tilt the upper part of the body down.
  4. Return to the original position.

The number of repetitions is 10-12, the approaches are 4-6. The duration of the recovery break between series is 90 seconds.

You can get a relief press by turning on a block simulator

Before each strength exercise, it is necessary to perform warm-up movements: jumping rope or five minutes of work on any of the cardio machines, stretching the ligaments, twisting the joints.

Training program

Do well according to plan. Only in this case it will be possible to observe the periodization of loads and maintain a high rate of weight loss.

A weekly training schedule might look like this:

  1. Monday: in the morning - swimming, in the afternoon - push the block behind the head.
  2. Tuesday: in the morning - work on the treadmill, in the afternoon - squats.
  3. Wednesday: rest day from strength training.
  4. Thursday: in the morning - cycling, in the afternoon - bench press.
  5. Friday: in the morning - class on an ellipsoid, in the afternoon - spinning on a block simulator.

On Saturday and Sunday light cardio should be done: sports games, walking, etc.

home activities

Easy and simple exercises to lose weight at home should be done with a higher number of repetitions and a shorter rest period between sets.

For the convenience of training, it is advisable to purchase a gymnastics mat and a fitball.


Load the abdominal muscles in the lower abdomen. This exercise should be done no earlier than 4 hours after the last meal.


  1. Lie on your back on an exercise mat.
  2. Straighten the body in one line.
  3. Put your hands along the body.
  4. Raise your legs 40 cm above the surface.
  5. To produce raising and lowering of the hips in a horizontal plane.

The number of repetitions is about 20-25. The number of approaches is 4. The rest break between series is 1 minute.

Exercise Scissors to exercise the abdominal muscles of the lower abdomen.

superman flight

During the exercise, the back of the thigh, buttocks and back are loaded.


  1. Lay out a rubber mat and lie on it with your stomach down.
  2. Extend your arms in front of you.
  3. Raise your left leg and right arm at the same time.
  4. Perform by raising your right leg and left arm while lowering the opposite limbs.
  5. Fix the position of the arms and legs in the same plane, tearing them off the floor.
  6. Repeat the movements in the same sequence 15 more times.
  7. After a one-minute break, do three more sets.
The Flight of the Samurai exercise will make the buttocks elastic and the back strong

golden legs

The purpose of the exercise is to exercise the inner and outer thighs.


  1. Stand on a non-slip surface.
  2. Put your feet at shoulder level.
  3. Extend your arms straight to the sides.
  4. Make a small rocking motion with your right foot forward and to the left, after which, by inertia, take it to the side.
  5. Do 15 repetitions.
  6. Take similar swings with your left foot.
  7. Perform four approaches with a minute's pause between them.
Leg swings will help to effectively exercise the thigh muscles.

boat with ball

The exercise is performed to exercise the gluteal and femoral muscles.

Implementation technique:

  1. Lie on a rubber mat or other non-solid surface with your stomach down.
  2. Secure a gym ball between your legs.
  3. Extend your arms in front of you.
  4. Make a simultaneous parting and raising your hands and the fitball.
  5. Go down to the previous position.
  6. Perform 14-16 repetitions.
  7. Pause for forty seconds and perform four similar series.
Ball Boat Exercise to Burn Fat on Buttocks and Thighs

Hunting dog

It is used to "dry" the muscles of the buttocks, thighs of the back and reduce the total amount of fat in the body.

Execution sequence:

  1. Get on your knees and place your hands on the floor in front of you (this position will be the starting position).
  2. Tear off the right palm from the surface, bend your arm at the elbow and quickly throw it forward, while bending and raising your left leg.
  3. Go back to the starting position.
  4. Perform 15 repetitions.
  5. Rest 60 seconds.
  6. Do a similar approach with your left arm and right leg.

Repeat the exercise four times.

The Hunting Dog exercise will tighten the buttocks and thighs.

spinning on the ball

A low-amplitude exercise allows you to effectively load the upper part of the rectus abdominis muscle, "drying" it from fat and forming beautiful cubes.


  1. Lie on the fitball.
  2. Put your hands on the back of your head.
  3. Bend your knees.
  4. Perform 15 to 20 short chest raises.
  5. Take a minute to recover.

Run three sets.

For upper abdominal pressure, spinning the ball is perfect.


The exercise involves the elbow and shoulder joints, during its implementation the pectoral, triceps and deltoid muscles are well worked out.


  1. Take a lying emphasis - the body is in a horizontal position, leaning on the surface only with feet and palms.
  2. As you inhale, lower your chest as deeply as possible.
  3. As you exhale, raise your body.
  4. Do 20-30 similar movements.
  5. Take a minute's break to recover and complete four more sets.
Push-ups from the floor promote strong muscles in the arms and chest.

This complex can be done at home six days a week, dividing the exercises into two workouts. For example, in one lesson perform scissors, Superman flight and leg swings, and in the second - a bounce with a ball, a hunting dog and spinning a ball.

To find out which set of exercises is right for you, you should consult with a physical trainer. The specialist will analyze age, weight, profession, level of sports training and other factors, after which he will give effective recommendations on training for weight loss.

static charges

Exercises without amplitude for weight loss are effective for men and women with pathologies of the musculoskeletal system. You can perform them daily in various combinations.

Before class, it is recommended to do a light warm-up and stretching.

A hundred

The exercise is designed to work out the muscles of the press. During its application, not only the layer of fat decreases, but also the waist narrows.

Execution algorithm:

  1. Take a horizontal position lying on your back.
  2. Raise your legs up, bending them at the knees.
  3. Stretch the arms along the body.
  4. Lift your chest off the ground.
  5. Lock in this position for 30-45 seconds.
  6. Rest 60 seconds and repeat one hundred more times.

In the static phase of the exercise, you need to breathe with frequent and short breaths and exhalations.

For those who want to have a slim waist and a beautiful press, the Hundred exercise is suitable.

side stand

The exercise is used to tighten the sides and remove the so-called "pig ears" from them.

An oblique bridge (lateral stand) is performed according to the following algorithm:

  1. Lie on the floor.
  2. Turn to the left side and place your elbow in front of you - the body should rest on the floor with only the outer surface of the left foot and forearm.
  3. Align the position of the body on a horizontal line.
  4. Try to stay in this position as long as possible.
  5. Turn to the other side and perform statics on the right side.

The number of approaches is three, the rest time between them is 40 seconds.

Lateral grid to burn fat in the flank area

hand stand

A static exercise allows you to load the entire shoulder girdle: triceps, deltoids, trapezoid. As a result, the body spends a large amount of energy, which increases the rate of weight loss.


  1. From a standing position, lean your body forward.
  2. Rest your hands on the ground.
  3. Lift your legs off the surface sharply, bringing your body to an upright position.
  4. Stand on your hands for 30-40 seconds.
  5. After a minute's pause, do three more zooms.
Handstand - static exercise for the shoulder girdle


The legs, buttocks, back, hips, and shoulders are tense due to the need to maintain the body (balance) in a leaning one-legged stance.

Execution sequence:

  1. While standing, lift your left foot off the floor and lean your body forward.
  2. Stretch your left arm and leg horizontally (the angle between your upper body and your right thigh should be straight).
  3. Lock in this position for 20-35 seconds.
  4. Rest for 30 seconds and perform a similar pose, standing on your right leg.
  5. Do three to four sets for each side.
Balancing on one bent leg will help you lose weight


A classic exercise to "dry" the abdominal muscles, performed in a static position.

The technique looks like this:

  1. Lie on the floor in a horizontal position face down.
  2. Focus on the surface of the forearms and feet.
  3. Align the body in one line.
  4. Stay in this position as long as possible.
  5. After a 30-second rest break, do three more sets.
Plank - a classic exercise for weight loss in the abdomen

High chair

The exercise is effective in "drying" the thighs, making the buttocks more elastic and rounded.

Execution algorithm:

  1. Press your back against the wall.
  2. Take a step forward.
  3. Keeping your legs still, lean your upper body back until you come to rest against the wall.
  4. Lower your torso down until a right angle is formed between your hips and your spine.
  5. Lock in this position for 40-55 seconds.
  6. Rest for a minute and produce three more similar sets.
The Stool exercise is performed by those who want elastic buttocks.

Yoga offers a large number of static exercises (asanas) to lose weight. And although the effectiveness in comparison with cardio and strength training is small, its use may be justified in diseases of the musculoskeletal system and other pathologies when intense physical activity is not recommended.

cross fit

For men and women who are in good physical shape and have no health problems, it is recommended to use crossfit for weight loss - high-intensity interval training performed by alternating aerobic and strength loads during an approach.

An example of a crossfit workout might look like this:

  1. 20 push-ups from the floor.
  2. 15 hammer blows on a rubber tire.
  3. Jump rope (1 minute).
  4. Six barbell squats.
  5. 30 seconds of work on the ellipsoid.
  6. Eight tire rollovers.

The exercises are performed without rest. Within the framework of a training, you can perform three or four circular series of this type.

Breathing exercises

It has been established that saturation of the body with oxygen contributes to an increase in the rate of fat burning. This effect is used during weight loss.

There are four main breathing exercises:

  1. Bodyflex.The workout consists of breathing slowly and deeply, followed by stretching the diaphragm and exhaling.
  2. oxysize.The technique is based on a combination of continuous diaphragmatic breathing with physical exercises. 1 cycle includes sequentially produced inhalation, three dovdokhov, exhalation and three dovodyha.
  3. qigong. It is performed in various postures: sitting, standing, in the lotus position. The essence of the technique is the implementation of deep breaths through the nose and slow exhalations through the mouth.
  4. Pranayama.It is an element of yoga and includes a wide variety of breathing techniques. Much attention is paid to the emotional background when performing Pranayama.

Breathing exercises alone are not capable of leading to rapid weight loss. However, when included in a cardio and strength training program, they will help increase the rate of fat burning, activate metabolism and speed up the recovery process after physical exertion.