Morning Exercises to Lose Weight 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 proper set of exercises. The set of measures also includes morning weight-loss exercises at home, which is great for beginners - start the morning with light conditioning. At the same time, you shouldn't turn the exercise into a complete workout, as it has a different goal - charging the body with energy throughout the workday. The physical exercises included in the training complexes, on the other hand, aim at muscle tension through bodily exhaustion.

The benefits of morning exercise

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

Improving performance. Warming helps force blood to move through the vessels with greater intensity. Thanks to this, the body's tissues are saturated with oxygen and nutrients, which leads to improved memory, faster thought processes and increased focus of attention.
Improvement of the body. Stimulation of 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 stasis is eliminated in the veins.
Improved mood. By performing a set of simple exercises with uplifting music, you can ensure a 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 follow a certain daily routine. When the biological clock points to rest time, fatigue will be felt. Compliance with the regimen is a guarantee of a deep and restful sleep.
Strengthening of discipline. A person who is used to regular gymnastics copes better with adversity, wakes up easily, and does not have 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 training in the morning, obeying certain rules. A competent approach will help to strengthen the muscles in your thighs, buttocks, back and other areas. Combined with proper nutrition, you can get rid of excess fat, making your figure leaner and more prominent. Ground rules and recommendations:

As the body gradually wakes up, any strong charge immediately after awakening will force the heart to abruptly switch to active work, which can negatively affect the heart muscle.
The best morning gymnastics is the one after which you will feel a surge of liveliness and strength. One should not overload the body when performing it, the main thing is to increase the tone of the body, not build muscle mass.
Some exercises can be done without getting out of bed. It only includes warm-up exercises that do not have a special charge - this will not be enough to recharge your alertness throughout the day.
Find the right song. Choose compositions with a tempo of 140-170 beats/minute if your complex includes some kind of intense exercise. Rhythmic songs will help to organize movements correctly and coordinate breathing with them.
The morning exercise complex is best divided into three phases: warm-up, main and final.
Try to ventilate the room while fresh air invigorates you.
Do not wear clothing that impedes movement, otherwise you will be very uncomfortable.
Morning exercise and eating are incompatible things. If you feel hungry, have a glass of water. Do not exercise on a full stomach.

Morning Exercises to Lose Weight at Home

There are general and separate complexes that are designed specifically for women, men, and so on. In any case, try to do your chosen morning workout regularly. Practicing 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

A diet to lose weight is a waste of time and vain hopes of achieving a beautiful body without physical activity. The fewer calories that 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 you, start with the minimum):

Walk in place for 30 seconds, lifting your knees high.
Lie on your back, bend your knees. Struggling, lift your pelvis off the floor, relax and get into the starting position.
Lie on your back and lift your legs straight up to form a right angle with the surface. Keep your legs in this position for a few seconds, then gently lower them.
To reduce the volume of the hips, alternate lunges with the left and right legs. At the same time, pull your stomach in, straighten your back, and place your hands on your hips.
Do deep squats without lifting your feet off the floor and keeping your arms extended at chest height.
Lie on your back, begin to rhythmically withdraw and project the abdominal wall, pressing it lightly with your hands.

For starters

If you haven't played sports for a long time, opt for a set of exercises designed specifically for beginners. The main thing is not to overdo it, the fast pace is no use, the main thing is regularity of performance and proper nutrition. A simple exercise program for morning workouts:

Do regular squats in several sets of 10-20 times (depending on your conditioning).
To work the pressure, 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 the hips, lunge - each leg 15 times, 3-4 approaches.
Exercise bike - Do this for as long as possible, at least 1-2 minutes.
Shake your legs. Run back and forth and side to side.
Jumping. Jump 30-40 times - repeat 4 sets.
Finally, stretch your muscles so they are as flexible and warm as possible.

For quick weight loss

Achieving quick results with morning exercise is only possible in combination with proper nutrition and an active lifestyle. Each exercise below is performed for 30 seconds, after which you need to take a 30-second break and drink about 1/4 of a glass of water to improve your body's metabolic processes. 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. When jumping, close your legs and open your hands, stretching your arms and trying to clap your hands.
Lie down on the floor, spread your arms out to the sides, and alternately start lifting your legs. The angle to the ground must be 90 degrees.
Move the chair firmly against the wall and alternately shifting the legs, place them on top of it.
Take a bent armrest, with your elbows at 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. Begin to rock your abdomen so that your elbows touch your knees.
Place your hands on a support, such as a sofa, with your legs straight and your back extended. Start doing push-ups without bending your torso.
Spread your legs shoulder-width apart. When squatting, spread your bent knees in different directions, but your buttocks should not touch the floor and legs.
Try doing push-ups on one arm, alternately shifting - you definitely need support.
Lie on your side and start lifting one leg. Extend one arm that is on the floor over your head and rest the other on the floor, creating a 90-degree angle. After 15 seconds of doing the exercise, switch to the other side.
Lying on the floor on your stomach, extend your arms over your head. At the same time, lift them with their feet off the ground. Try to hold this position for about 10 seconds. Get multiple sets.

For all muscle groups

A great option to lose weight as efficiently as possible is to carry all your muscle groups at home. To start with, it would be good to do a light warm-up after sleep, for example, circular rotations of the head, hands, shoulder, elbow, ankle and knee. Put on some rhythmic music, because it will be hard to wake up without it. A set of exercises:

Jump in place (you can jump rope) - 20 times.
Walk 20 times so that the angle between your foot and your knee is 90 degrees.
Squat 10 times, concentrating on your glutes and knees.
Perform 20 thrusts to the side.
Run a little in place, lifting your knees.
Do your abdomen 20 times. To do this, lower your arms along your torso, lift your legs 45 degrees, and begin to rotate them in one direction or another.
Run so that your heels touch your buttocks.
Push off the floor 8 to 10 times - you can do this with your knees bent.

5 minute charge

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

Turn your head from left to right.
The head tilts left and right, back and forth.
Rotation of brushes in and out with arms extended forward.
Rotation of the forearms outwards and inwards.
Rotation at the shoulder joints back and forth.
Rotation of the foot clockwise and in the opposite direction.
He turns with his foot to the left and right, leans in on himself and on himself.
Rotation of the legs at the knee joints.

Loading 20 minutes

If you exercise primarily to lose weight, you should organize all your exercises correctly. The workout should last for at least half an hour, as body fat starts to decrease within 20 minutes of exercise. The interval between them must not exceed 1 minute. Also, keep an eye on the pace of your activities. Finally, cool down or stretch. Complex:

On legs and buttocks. Start your activity walking in place - 30-60 seconds. At the same time, try to lift your knees very high. Then, holding onto the back of the chair and tiptoeing, begin ascending and descending for 30-60 seconds. Also, do the jumps separately on each leg.
In the stomach and sides. Start doing circular rotations with the pelvis, while the abdomen needs to be pulled in and out. Lie on your back and begin to project the abdominal cavity by pressing on it with your hands. Do this 10 times.
In hands. Find the right dumbbells from 1 kg. Start by lifting 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. Begin to lift your pelvis and move it left and right 6 times in each direction. Get multiple sets.

fitness exercises

Fitness exercises performed correctly and regularly in the morning increase alertness 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 more than 60 percent of the maximum possible. The simplest fitness exercise program, perfect for those with no fitness experience:

Start your morning exercise with 10 minutes of relatively brisk walking. If you lift your knees high, within a few minutes you will feel a pleasant tension in your muscles.
Then do 3 sets of 10-15 squats with no weight (according to sensation).
Continue fitness exercises for weight loss, crunches from the floor in the same mode - 3 sets of 10-15 times.
Then do any abdominal 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

These morning exercises to lose weight at home may not be any less effective than the other options described. Dance gymnastics means a complex of gymnastic exercises that are performed at a certain pace exclusively with music. These classes are widely used to develop flexibility and coordination movements. Start your workout with a light warm-up. It's worth taking special video lessons to visually see the implementation of all the elements. Helpful hints:

For a morning slimming dance exercise at home, choose a spacious room where there are no foreign objects.
The floor covering must be non-slip to prevent injury.
For musical accompaniment, connect the speakers to your computer - you shouldn't bring a phone or a player, as this will only get in the way of the process.
During morning dance gymnastics, you should not be distracted by anything.
Choose more comfortable, loose clothing. A sports kit is perfect.
You will benefit more from watching your movements in the mirror.

Circular

This workout is considered to be a very effective way to get rid of excess fat. Its main objective is to exercise every muscle in the body in just one day. It does not aim to build muscle mass, but at the same time it is performed with great 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 a circle, 10 to 50 repetitions of each exercise are performed. You need to do it 2-3 times a week. The classic circuit training complex consists of:

Squats. Focused on training the gluteal muscles.
Push ups. Exercise your arm and chest muscles.
Emphasis on squats. The starting position is engaged as push-ups, followed by the transition from jumping to the squat position.
Jumping "starfish". When jumping, spread your legs and arms out to the sides. Jump as fast as possible.
Rocking the press. Also, both the upper and the lower.
Jump rope. Good cardiovascular exercise.
Shuttle Bek. You need to run as fast as possible.