Morning exercises for weight loss at home: effective exercises

1 July 2021

With proper nutrition and the right set of exercises, you can get rid of excess fat and improve your shape. The package also includes morning weight loss exercises at home, which is great for beginners - start your morning with light fitness. At the same time, exercise should not become a full-fledged workout, as it pursues a different goal - to recharge the body throughout the working day. As for the physical exercises in the training complexes, they focus on the muscle tension as the body is exhausted.

Benefits of morning exercises

Morning weight loss training has great benefits for the body. Many people think they can feel cheerful if they drink a cup of strong coffee, however, this aromatic drink contains caffeine, which can hardly be called useful. The benefits of morning exercises are manifested in the regular implementation of the complex, and they consist of:

Improve performance. Warming up helps blood to move more intensely in the blood vessels. As a result, the body’s tissues are saturated with oxygen and nutrients, leading to improved memory, speeding up thought processes, and increased concentration of attention.
Improving the body. Stimulation of blood flow has a positive effect on brain and respiratory function. At the same time, secretions are excreted from the bronchi and lungs, which accumulate during sleep, and blood stagnation in the veins ceases.
The mood has improved. Performing a series of simple exercises with invigorating music can provide you with a lasting atmosphere. In addition, exercise eliminates the cause of hypokinesia (insufficient physical activity), eliminating the constant feeling of weakness and irritability.
Eliminate insomnia. Waking up early will help you follow a certain daily routine. When the body clock points to rest time, you will feel tired. Adherence to the system is a guarantee of healthy, restful sleep.
Strengthening discipline. A person who is used to regular gymnastics copes better with difficulties, wakes up easily, and does not experience major disciplinary problems.

How to do morning exercises at home

The desired effect and improvement of body tone can be achieved through regular morning workouts, following 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 and make your body leaner and more accentuated. Basic rules and recommendations:

As the body gradually wakes up, the strong loads that occur immediately after waking up force the heart to suddenly switch to active work, which can negatively affect the heart muscle.
The best gymnastics in the morning is after which you will feel an increase in liveliness and strength. Exercise should not overload the body, the point is to increase the tone of the body and not to increase muscle mass.
Some exercises can be done without getting out of bed. These only include warm-up exercises that don’t carry a particular burden - that won’t be enough to recharge your entire day’s vitality.
Find the right music. Choose compositions with a tempo of 140-170 beats per minute if the complex involves some intense practice. Rhythmic songs help you organize your movements properly and coordinate your breathing.
The complex of morning exercises is best broken down into three stages: warm-up, main and last.
Try to ventilate the room when the fresh air is invigorating.
Do not wear clothing that obstructs movement, otherwise it will be very uncomfortable.
Morning exercises and eating are incompatible things. 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 also general complexes and separate ones that are specifically designed for women, men, and so on. In any case, try to do your chosen morning workout regularly. In the morning, weight loss and breathing exercises will help you achieve the desired weight loss effect. Training takes about 10-15 minutes. The point is not to be lazy, but to do everything enthusiastically and energetically.

For women

A weight loss diet is a waste of time and a vain hope to get a beautiful body without physical activity. The fewer calories that enter the body, the more the body stores them in reserve. Take a look at the following complex, which is great for women (you can determine the number of approaches and exercises, start with a minimum):

Walk in place for 30 seconds, raising your knees high.
Lie on your back, bend your knees. Exercise, lift the pool off the floor, then relax and take out the starting position.
Lie on your back and raise your straightened legs to form a right angle to the surface. Hold your foot in this position for a few seconds and then lower it gently.
Place your left and right legs alternately to reduce the volume of your hips. At the same time, tighten your stomach, put your back straight, and place your hands on your waist.
Perform deep squats without lifting your legs off the floor and keeping your arms at chest level.
Lie on your back, start to retreat rhythmically and reach out to the abdominal wall, press lightly with your hand.

For beginners

If you have not been involved in sports for a long time, you should prefer a series of exercises designed specifically for beginners. The point is not to overdo it, the fast pace is useless, the point is regularity of performance and proper nutrition. Simple exercises program for morning exercises:

Perform regular squats 10-20 times in several sets (depending on your training).
To work out 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 your hips, perform lungs - 15 times on each leg, with 3-4 approaches.
Exercise Bike - Do this for as long as possible, at least 1-2 minutes.
Swing your leg. Perform back and forth as well as sideways.
Jump up. Jump 30-40 times - repeat 4 sets.
Finally, stretch your muscles to make them as flexible and warm as possible.

For fast weight loss

Achieving quick results with morning exercises is only possible in combination with proper nutrition and an active lifestyle. Each of the following exercises is done for 30 seconds, after which you should pause for 30 seconds and drink about 1/4 glass of water to improve your body’s metabolic processes. You can not eat for 1, 5 hours before and after the complex, in more detail:

Place your feet shoulder-width apart, close your hands in the lock above your head. As you jump, close your legs and open your arms, stretching your arms up and trying to clap your palms.
Lie on the floor, spread your arms to the side, start taking turns raising your legs. The angle of the floor should be 90 degrees.
Move the chair firmly against the wall and alternately put your legs on it.
Take a bent armrest so that the elbow is at a 90-degree angle. Lie in this position for 30 seconds, tightening your abdominal and thigh muscles.
Lie on your back, bend your knees and put your hands behind your head. Start swinging your abdominal muscles so that your elbows touch your knees.
Place your hands on a support, such as a sofa, with straight legs and an outstretched back. Start the recliners without bending the torso.
Spread your legs to shoulder width. While squatting, spread your bent knees in different directions, but keep your buttocks off the floor and legs.
Try to do a supine support on one of the arms, alternating alternately - you definitely need support.
Lie on your side and then start lifting one of your legs. Extend your arm on the floor above your head and lean the other on the floor to create a 90-degree angle. After 15 seconds of 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 floor. Try to hold this position for about 10 seconds. Take several sets.

For all muscle groups

An excellent way to lose weight as effectively as possible is to replenish all muscle groups at home. First, it would be good to do a slight warm-up after sleep, such as rotating the joints of the head, hands, shoulders, elbows, ankles, and knees. Put on a rhythmic music because it will be hard to wake up without it. Exercises:

Jump to its place (you can jump with a rope) - 20 times.
Walk 20 times so that the angle between your feet and knees is 90 degrees.
Squat 10 times, focusing on your buttocks and knees.
Perform 20 lungs sideways.
Run a little on your knees.
Do your abdominal muscles 20 times. To do this, lower your arms on your torso, raise your legs 45 degrees, and start rotating in one direction or another.
Run so that your heels touch your buttocks.
Push it off the floor 8-10 times - even with bent knees.

5 minute charge

Everyone can put together a series of exercises for morning exercises to lose weight at home, which takes about 5 minutes. In this case, warm-up should be given high priority, because if you include general body-building exercises in the program, the workout will last at least 10-15 minutes. Complex planned for about 5 minutes:

The head turns left and right.
The head tilts left and right, forward and backward.
Rotating the brushes out and in on pre-extended arms.
Rotation of the forearm outwards and inwards.
Rotation in the shoulder joints back and forth.
Rotate the foot clockwise and counterclockwise.
He turns left and right with his feet, deciding on himself and himself.
Rotation of the legs in the knee joints.

20 minutes charging

If you exercise primarily for weight loss, you should arrange all the exercises correctly. Training should be at least half an hour as body fat begins to decrease over 20 minutes of exercise. The break between them should not be longer than 1 minute. Also, keep an eye on the pace of your activity. Finally, cool or stretch. Complex:

On the legs and buttocks. Start your activity by walking in place - 30-60 seconds. At the same time, try to raise your knees high. Then, clinging to the back of the chair and standing on your toes, it starts to rise and fall for 30 to 60 seconds. Also, perform the jumps on each leg separately.
On the stomach and side. Begin the circular rotations with the pelvis while the abdomen should be pulled in and out. Lie on your back, press your hand to start the abdominal cavity. Do it 10 times.
On the hands. Find the right dumbbells weighing 1 kg or more. Start raising both arms to the side 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 the pool and move left and right 6 times in both directions. Take several sets.

Fitness exercises

Properly and regularly performed morning fitness exercises give impetus and contribute to weight loss. Do not experience heavy physical exercise or excessive stress while charging, otherwise charging may be harmful. During training, your heart rate should not be higher than 60 percent of the maximum possible value. The simplest fitness workout program that is perfect for those with no fitness experience:

Start your morning workout with a 10-minute, relatively quick walk. If you raise your knee high, you will feel pleasant tension in your muscles within a few minutes.
Then do 3 pieces of 10-15 squats without weight (according to your feelings).
Continue fitness exercises to lose weight, lying on the floor in the same mode - 3 times 10-15 times.
Then do all the interesting abdominal exercises. After charging, blood pressure and shortness of breath should not increase. Increase the number of repetitions over time.

Dance

Such morning exercises for weight loss at home are no less effective than the other options described. Dance gymnastics is a complex of gymnastic exercises that are performed in a certain rhythm, with music only. Such departments are widely used to develop flexibility, coordination movements. Start your workout with a slight warm-up. It is worthwhile to deal with special video lessons in order to see the implementation of all the elements visually. Useful tips:

For a morning dance exercise to lose weight at home, choose a spacious room where there will be no foreign objects.
The floor covering must be non-slip to prevent injuries.
For music accompaniment, connect the speakers to your computer - don't buy a phone or player, as this will only interfere with the process.
Dancing during morning gymnastics should not be taken away from anything.
Choose more comfortable, looser clothes. The sports set is perfect.
You will benefit more from watching your movements in the mirror.

Circular

This workout can be considered as a very effective method of getting rid of excess fat. Its main goal is to develop all the muscles in the body in a single day. It is not aimed at increasing muscle mass, but it is done at a high intensity. To accomplish this, 10-12 exercises are selected for each part of the body. One round is repeated 2-3 times, the rest between sets is about 30 seconds. In one round, 10-50 repetitions of each exercise are performed. You need to do it 2-3 times a week. The classic circuit complex consists of:

Squat. Its purpose is the formation of the buttocks.
Recumbent supports. Work out the muscles in your arms and chest.
Emphasis on squats. The starting position is as busy as in the supine positions, then the jump moves to the squat position.
Jump "Starfish". When jumping, spread your legs and arms to the side. Jump as fast as you can.
Swinging the press. Moreover, both the top and the bottom.
Skipping rope. Good cardio practice.
Shuttle Bek. You need to run as fast as possible.