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 set of measures also includes morning exercises for weight loss at home, which is great for beginners - start your morning with light fitness. At the same time, you should not turn exercise into a full-fledged workout, since 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 exercises

Morning weight loss workout has great benefits for the body. Many people think that you can feel cheerfulness 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 the regular implementation of the complex, and they consist in:

Improving performance. Warming up helps to force 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.
Improvement of the body. Stimulating blood flow has a positive effect on the functioning of the brain and respiratory organs. Parallel to this, phlegm is excreted from the bronchi and lungs, which accumulates during sleep, and blood stagnation is eliminated in the veins.
Improved mood. Performing a set of simple exercises with invigorating music, you can ensure yourself 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 points to rest time, fatigue will be felt. Compliance with the regime is a guarantee of a sound, restful sleep.
Strengthening discipline. A person who is accustomed to regularly doing gymnastics 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 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. Combined with proper nutrition, you can get rid of excess fat, making your figure more slender and more prominent. Basic rules and recommendations:

Since the body wakes up gradually, any strong 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 vivacity and strength. You should not overload the body when performing it, the main thing is to raise the tone of the body, and not build muscle mass.
Some exercises can be done 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 vivacity for the whole day.
Find the right music. Choose compositions with a tempo of 140-170 beats / minute if your complex includes some kind of intense exercise. Rhythmic songs will help to correctly organize the movements and coordinate the breathing with them.
It is better to break the complex of morning exercises 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 feel hungry, then 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 designed specifically for women, men, and so on. In any case, try to do your chosen morning workout regularly. Exercising in the morning for weight loss and breathing exercises will help achieve the desired weight loss effect. The workout takes about 10-15 minutes. The main thing is not to be lazy, but do everything with enthusiasm and energy.

For women

A weight loss diet is a waste of time and futile 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 yourself, start with a minimum):

Walk in place for 30 seconds, raising your knees high.
Lie on your back, bend your knees. Straining, lift the pelvis off the floor, then relax and take the starting position.
Lie on your back and raise your straightened legs to form a right angle to the surface. Hold your legs in this position for a few seconds, then gently lower them.
To reduce the volume of your hips, do alternating lunges with your left and right legs. At the same time, pull your stomach in, make your back straight, and put your hands on your waist.
Do deep squats without lifting your feet off the floor and keeping your arms extended at chest level.
Lie on your back, begin to rhythmically retract and protrude the abdominal wall, lightly pressing on 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 specifically designed for beginners. The main thing is not to overdo it, a fast pace is useless, the main thing is the regularity of performance and proper nutrition. A program of simple exercises for morning exercises:

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

For fast weight loss

Achieving quick 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 take a break for 30 seconds and drink about 1/4 glass of water to improve metabolic processes in the body. You cannot eat before and after the complex for 1. 5 hours, in more detail:

Place 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 up and trying to clap your palms.
Lie on the floor, spread your arms to the sides, start to alternately raise your legs up. The angle to the floor should be 90 degrees.
Move the chair firmly against the wall and alternately changing legs, put them on it.
Take an emphasis on bent arms so that the elbows form 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. Start swinging the abs so that your elbows touch your knees.
Place your hands on a support, such as a sofa, with your 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 doing push-ups on one arm, alternately changing it - you definitely need support.
Lie on your side, then start lifting one leg up. Extend the arm that is at the floor over your head, and rest the other on the floor, creating an angle of 90 degrees. After 15 seconds of doing the exercise, shift to the other side.
Lying on the floor on your stomach, extend your arms over your head. At the same time, lift them with your feet off the floor. Try to hold this position for about 10 seconds. Take multiple sets.

For all muscle groups

A great option to lose weight as efficiently as possible is to exercise on all muscle groups at home. For a start, it would be nice to do a light warm-up after sleep, for example, circular rotations of the head, hands, in the shoulder, elbow, ankle and knee joints. Put on some rhythmic music, becauseit will be difficult to wake up without her. A set of exercises:

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

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 warm-up, since if you include general toning exercises in the program, then the workout will last at least 10-15 minutes. Approximate complex, designed for 5 minutes:

Turns the head left-right.
Head tilts left and right, back and forth.
Rotation of the brushes outward and inward on arms outstretched forward.
Rotation of the forearms outward and inward.
Rotation in the shoulder joints forward and backward.
Rotation of the foot both clockwise and in the opposite direction.
Turns with the foot to the left and right, tilts from oneself and from oneself.
Rotation of the legs in the knee joints.

Charging 20 minutes

If you are exercising mainly for weight loss, then you should correctly arrange all the exercises. The workout should last at least half an hour, since the body fat begins to decrease in 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 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 raise your knees high. Then, holding on to the back of the chair and standing on your toes, begin to rise and fall for 30-60 seconds. Also, do the jumps separately on each leg.
On the stomach and sides. Begin to perform circular rotations with the pelvis, while the abdomen needs to be drawn in and out. Lie on your back, begin to protrude the abdominal cavity by pressing on it with your hands. Do it 10 times.
On hands. Find the right dumbbells from 1 kg and up. Start 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 remain on the floor. Start lifting your pelvis and moving it right and left 6 times in each direction. Take multiple sets.

Fitness exercises

Correctly and regularly performed fitness exercises in the morning will bring a boost of vivacity and contribute to weight loss. No heavy physical exercise or excessive stress should be experienced while charging, otherwise charging may be harmful. The heart rate during training should not be higher than 60 percent of the maximum possible. The simplest fitness exercise program that is perfect for those with no fitness experience:

Start your morning exercise with 10 minutes of relatively brisk walking. If you lift your knees high, then within a few minutes you will feel a pleasant tension in the muscles.
Next, 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.
Next, do any abs 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. Dance gymnastics means 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. It is necessary to start the workout with a light warm-up. It is worth doing with special video lessons in order to visually see the implementation of all the elements. Helpful hints:

For a dance morning exercise for weight loss 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 should not take a phone or a player, as it will only interfere in the process.
During dance morning gymnastics, you should not be distracted by anything.
Choose clothes that are more comfortable and loose. A sports kit 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 goal is to work out 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 carried out with 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 one circle, 10 to 50 repetitions of each exercise are performed. You need to do 2-3 times a week. The classic circuit training complex consists of:

Squats. Aimed at the formation of the gluteal muscles.
Push-ups. Work out the muscles of the arms and chest.
Emphasis squatting. The starting position is engaged as in push-ups, followed by the transition of jumping to the squat position.
Jumping "starfish". When jumping, spread your legs and arms to the sides. Jump as fast as possible.
Swinging the press. Moreover, both the upper and the lower.
Jumping rope. Good cardio exercise.
Shuttle Bek. You need to run as quickly as possible.