5 weight loss exercises that absolutely everyone can handle

In our collection there are not only jumps.

It's no secret that weight loss workouts are one of the most difficult and energy–consuming. And it can be difficult for beginners in sports to master some fat-burning exercises. But we hasten to please you: if you properly build a workout and choose the right load, everything is possible. We share five exercises that even a beginner can master.

Boris Ilyin

World Class Fitness Trainer

If you are new to the fitness industry and decide to lose weight, you need to gradually increase your level of physical activity throughout the day. You can start with a 30-minute format of home workouts. As your fitness increases, the nervous system and musculoskeletal system adapt to the loads, the duration can be increased to 55 minutes and go to a fitness club.

To really start losing weight, you should train regularly. This contributes to a higher concentration of cortisol in the blood, which, in turn, reduces the formation of fats and increases their breakdown. During the fat burning period, it is considered normal to conduct at least four strength training sessions in a microcycle and often with the addition of high-intensity interval cardio or any other cardio load.

Speaking about the intensity of the training, it is worth relying on the heart rate, the pulse should be in the 1-2 pulse zone, they are calculated individually for each, but conditional 120-145 beats per minute, no more. Working in this range contributes to the best delayed effect of fat burning.

For higher efficiency, training should have a general focus. That is, you need to load the whole body, all muscle groups for greater energy intensity.

Bulgarian split squat

Technique of execution

• Stand next to the support at a distance of a wide step. The shoulder blades are brought and lowered.
• Put your left foot on the support. The weight of the body should be mainly on the leg standing on the floor.
• Now perform a squat, but do not tilt the body forward. Keep the natural curves of the spine.

Do it for 60 seconds, and then change your leg and do the exercise for a minute as well. Then rest for 30-60 seconds.

Push-ups from the hill

Technique of execution

• Rest your hands on the support, and your feet on the floor, the body should form an even line.
• Keep the body in tension, do not relax the abdominal muscles and do not allow deflection in the lower back.
• Perform a push-up, bending your arms at the elbows, but do not take them away from the body. Don't lift your shoulders up.

Perform 60 seconds, then rest for 30-60 seconds.

Squats with jumping out

Technique of execution

• Stand up straight, spread your legs wide. The sock is turned to the outside. The knees are aligned with the feet.
• Perform a squat, pulling the pelvis back. Keep your back straight, keep your shoulder blades in a cast and lowered.
• With a powerful movement, jump out of this position upwards.
• When landing, absorb, softening the impact.

Perform 60 seconds, then rest for 30-60 seconds.

Caterpillar

Technique of execution

• Stand up straight, put your feet together.
• Lean forward, put your hands on the floor. Keep your abdominal muscles in good shape, try not to shake the body.
• With walking movements, move your hands forward, leaving your feet in place.
• At the extreme point, the body is completely straightened, the hands are under the shoulders.
• And then go back also with walking movements.

Perform 60 seconds, then rest for 30-60 seconds.

Jumping Jack

Technique of execution

• Stand up straight, bring your feet together, lower your arms.
• Make a jump, spreading your legs to the sides, and raise your arms through the sides up to the cotton.
• Then make a jump to the starting position.
• When performing, do not hold your breath, and do not swing the body from side to side, move in the same plane.

Perform 60 seconds, then rest for 30-60 seconds.

This is one circle. A beginner would ideally do 4-5 such laps.

Remember that any workout requires a warm-up and a hitch, you can't do exercises without them. Rather, prepare sneakers and a mat, because it's time to start exercising and become healthier and better every day.