A set of exercises for weight loss

31 March 2026

Urs

Weight loss occurs due to a lack of energy in the human body.

calorie deficit- this is when you expend more energy (calories) than you consume.

How does the weight loss process take place

If you have created such conditions, you will lose weight because you cannot trample on the laws of nature.

How is this energy deficiency achieved in the body?=> Lack of calories!

What causes a calorie deficit?

NUTRITION (this is the basics)= the most powerful ultimate fat burning accelerator
TRAINING (exercises, etc.)= small weight loss accelerator

I draw your attention to the fact that the second (workout) = without the first (nutrition) = will not work!

Not working out, exercising much, etc.= will help you burn fat if you are not on a proper weight loss diet.

Why are exercises (exercises to lose weight) secondary and not effective on their own (no diet needed)?

Because nutrition (the right diet for weight loss) creates ATTENTION: a large calorie deficit.

Working out (doing various exercises, etc.) they only increase energy consumption (calories) - that's why they have a place in weight loss, because.are fat burning accelerators.

But!Without the right diet for weight loss, there won't be a major calorie deficit.

In this situation, the question is: what exercises and workouts will you speed up?!

Here is your answer.There's nothing to speed up.That is why body fat burning accelerators (in our topic, these are workouts - weight loss exercises) are effective only in combination with a suitable diet for weight loss.

The diet itself works (even without exercise).

And why all?Because diet is BASIC!This is a basic calorie deficit.

Let me remind you again what a calorie deficit is.- this is when you expend more energy (calories) than you consume.Pay attention to the last word.P-O-T-R-E-B-L-I-E-S-H,

It's about food.Food.Food products.This is what we humans consume every day...

Someone consumes MORE ENERGY (CALORIES) than they expend = and in the end what?That's right - people are getting fat.
And conversely, someone consumes LESS ENERGY (calories) than they expend = and in the end what?Right.Everyone is losing weight!

Guys, there's nothing great here.Think about what has been said and you will see the light.

Only with nutrition (dieting) can we create a calorie deficit and lose weight.

And training (exercises, etc.) = may not, in fact, be used at all.

But!They are also used in other ways.And I definitely recommend them to everyone, without exception.

Why is exercise (exercise) so important?!

What we don't use, we lose.Never heard of it?!Now I will explain...

Remember astronauts in space - what they do there in terms of physical activity.

For those who don't know, they run on a treadmill.They use a special simulator.There are some nuances there.

Question: why did they do this there - don't you think after what I said?!

And all because there in space people do not move, do not walk, do not run, do not jump, or anything like that.

They don't use their bodies, muscles, etc.= as a result, everything is quickly lost = the body atrophies.

If you don't understand: our bodies must interact with the surrounding reality.

If our body does not interact on a physical level, it will age and die very quickly.

In principle, physical activity is something that the vast majority of people lack.

That's why exercise and training are so important - first of all - for health.

However, in our topic today, training also helps to accelerate weight loss (fat burning), due to the fact that the amount of calories consumed is even greater.Look.You're exercising = what's going on?

You expend calories = you use them up.And so what?That's right: you increase energy consumption (kcal) and this will lead to accelerated fat burning (if you have the right diet, this will create a major deficit).

I have tried to explain you the whole mechanism inside and out and now we move on to practice.

Weight loss exercises: workout analysis

There are 2 types of training:

GAS GAS(this is a cardiovascular exercise like running, swimming, walking, basketball, volleyball, rollerblading, cycling and all that) = you get the idea = there could be a million exercises and they would all be like weight loss exercises
anaerobic(this is an iron workout in the gym) = there are also a lot of exercises here.

Both loads = have a positive impact on both health and weight loss (fat burning).

Which of these two is better is a question I often get asked...

I'll be honest and straightforward: AIR DRAG TRAINING is better.There's nothing better than them!

Why is that?Because when you exercise (exercise), you ACTIVELY SPEND CALORIES and thereby actively accelerate your weight loss (fat burning) process.But!This is true for all exercises.

This is not fruit juice.And the fact is that calories continue to be burned even when you are no longer working out (and you are, for example, lying on the bench resting after strength training), this happens because of the energy needed to restore the muscles that you injured during training - strength exercises.

This bonus (bonus) is available only in one type of training - ANAEROBIC (strength).

Aerobic exercise (cardio) does not provide this.Calories (continued consumption) are only during exercise, when you exercise, such as running or jumping rope, as soon as you finish (a) - everything stops.

This is why anaerobic training with iron (in the gym) = is the best fat burning accelerator.

But!To lose weight (for the fastest acceleration effect), it is best to do both MOT and MOT (cardio + strength training), since each representative has its own characteristics necessary for weight loss.

That is, my advice is simple: you don't have to choose to do this or that = do everything.

Use both cardio and strength training and you will achieve maximum effect (impulse).

There are many studies confirming this, don't doubt it...

What exercises should I do to lose weight?...

I have told you the whole in-depth essence from A to Z about workouts, exercises and more.

Usually they don't talk about such things on the Internet but give some exercises there and so on.and ala lose weight with these exercises, they are super fun, super effective and blah blah blah.Yeah guys, leave it alone.

As a rule, people do not want to delve into nature, research, thinking, mental stress, etc.

They want to see some pictures there, jump rope, jump rings)), etc.and repeat.

I decided to continue clarifying this whole situation, I hope I was successful.

Remember 1:only the combination (proper diet for weight loss + exercise) = maximum effect.

Memo 2:The exercises (workouts) themselves will be on par in terms of weight loss.

Now I will also provide (share) many of the most effective weight loss exercises, both from an ANAEROBIC and AEROBIC (cardio) training point of view, separately for men and women, at home and in the gym.

I have also created weight loss workout programs for you based on these exercises.

These are the right weight loss exercises in my opinion that I can recommend.

The most effective weight loss exercises

And so, now you understand that there is no such thing as targeted fat burning exercises.

Any exercise = energy expenditure, and thanks to this energy waste = exercise is a fat burning accelerator, nothing more.

But!There are many exercises = yes:

weak energy consumption
average energy consumption
The exercises that expend the most energy are the most effective.

Question: What kind of exercise is this?!

There are 2 types of exercises to lose weight:

THERMAL INSULATION(a specific muscle is working here)
BASIC(there are multiple muscles involved here, 2 or more)

To burn as many calories as possible, to increase energy expenditure = you need to use more muscles.

CONCLUDE:To better speed up fat burning, you need to perform basic exercises.

Basic exercises are best for losing weight quickly.

Isolation exercises "burn" very few calories, unlike basic exercises.

So they don't need to be done at all or in the end = in general, need to emphasize ON THE BASE!

Case in point: base/insulation

Dumbbell curls or squats = which is better for weight loss?

Obviously squatting.They involve almost the entire body, all muscle groups.

Unlike bicep curls with dumbbells, which only work the biceps muscles.

The same thing happens with the press.People often pump up their abdominal muscles ****** in the hope that six packs will appear there, fat will be burned, etc.That's nonsense guys, exercise doesn't specifically burn fat!

But people do not understand this and are looking for exercises that help get rid of fat on the abdomen and sides, or especially on the legs, or something else.Localized fat burning does not exist.This is a myth.

The breakdown of fat deposits (burning of excess fat) is a chemical reaction that hormones can trigger.On the contrary, they are transported through the blood in the free blood stream (that is, throughout the body) and not in any part of the body, so no targeted exercise burns fat there.

I will talk about this until it is ingrained in your subconscious...

They only speed up energy expenditure and thus accelerate weight loss.And to increase the rate of energy expenditure as effectively as possible, you need to choose exercises that involve a LOT OF MUSCLES, and this is the BASE and POINT!

Home exercises for weight loss for men (anaerobic)

Below I have compiled a set of exercises for you to lose weight at home.

Squat 6x15-20
Push-ups 6x15-20
6x15-20 reverse push-ups
Crunches + reverse crunches 5x15-20
Plank exercise 3xMAX

How often should I practice?Strength training 3 times a week would be great.

For example, Monday, Wednesday, Friday or Tuesday, Thursday, Saturday (whichever is more convenient for you).

Number of approaches in the exercise.You can start with 1 approach of each exercise (if you are a beginner).Then gradually (as your training level increases) reach 5-6 approaches in each exercise.

Number of repetitions in the exercise.I recommend 15 to 20 repetitions of each exercise.

Rest between sets:The less = the better in terms of energy expenditure (guideline: no more than 1 minute) (based on health).

Strength training time:no more than 45 minutes.

And now, for clarity, I will present each exercise + give links to their detailed study.

squat
push-ups
plank exercise
Reverse push-ups for triceps
Abdominal exercises (lying crunches/reverse crunches)

The best weight loss exercises for men (anaerobic for gym goers)

Not only do I provide you with weight loss exercises, I also compile them into workout programs for weight loss.

Overall, here is a set of weight loss exercises in the gym specifically for men:

Squat with 6x10-15 barbell
Pull the handle backwards 5x10-15
4x15-20 Incline Dumbbell Press
Dumbbell row to chin 4x10-15
Dip or press the 4x10-15 handle firmly
Crunches + reverse crunches 4xMAX
Plank exercise 3xMAX

All recommendations are the same as for house training (reread above if necessary).

And now, for clarity, I will present each exercise + give links to their detailed study.

Squat with 6x10-15 barbell
Pull the handle backwards 5x10-15
4x15-20 Incline Dumbbell Press
Dumbbell row to chin 4x10-15
Dip or press the 4x10-15 handle firmly
Crunches + reverse crunches 4xMAX
Plank exercise 3xMAX

All recommendations are the same as for house training (if any, read again above).

Exercises to lose weight at home for girls

Not only do I provide you with weight loss exercises, I also compile them into workout programs for weight loss.

Overall, here's what a set of at-home weight loss exercises, especially for girls, looks like:

Sumo squat 4x15-20
Lungs 4x15-20
Raise the pelvis lying on the floor 4x15-20
Leg abduction while standing on all fours 4x15-20
4x15-20 push-ups
Crunches + reverse crunches 4x15-20
Plank exercise 3xMAX

How long does training take in this program?Strength training 3 times a week would be great.

For example, Monday, Wednesday, Friday or Tuesday, Thursday, Saturday (whichever is more convenient for you).

Number of repetitions in the exercise.I recommend 15 to 20 repetitions of each exercise.

Rest between sets:less = better in terms of energy expenditure (1 minute guide) (based on health).

Strength training time:no more than 45 minutes.

And now, for clarity, I will present each exercise + give links to their detailed study.

sumo squat
rush forward
lift the pelvis while lying on the floor
quadrupedal abduction
Push-ups from the floor (can be done from the knees)
plank exercise
Abdominal exercises (lying crunches/reverse crunches)

The best weight loss exercises for girls (anaerobic for gym goers)

Not only do I provide you with weight loss exercises, I also compile them into workout programs for weight loss.

In general, here is a set of exercises for weight loss in a special gym for girls:

Lie on your stomach + reverse 3 x 12-15
Squat with weights on the shoulders sumo style 5x15-20
Lungs for buttocks 5x10-15
Deadlift with a barbell or 5x15-20 dumbbells
Pull the block vertically down to the chest 6 X 10-15
Push-ups from the floor (you can do them from your knees if it's difficult to do a full push-up) 6 x 10-15
Plank exercise 3 x MAX

All recommendations are the same as for house training (if any, read again above).

And now, for clarity, I will present each exercise + give links to their detailed study.

Lie on your stomach + bend backwards up to 4 times.
Squat with barbell on shoulders 5x15-20
Lungs for buttocks 5x10-15
Deadlift with a barbell or 5x15-20 dumbbells
Vertical pull block 6 X 10-15
Push-ups from the floor (you can do them from your knees if it's difficult to do a full push-up) 6 x 10-15
Plank exercise 3 x MAX

All recommendations are the same as for house training (reread above if necessary).

Weight loss exercises for men and women: aerobic

I myself use and recommend to my clients - jogging (outdoors, on a treadmill, it doesn't matter).Instead of running, you can do:

cycling,
elliptical trainer (skateboard), jump rope
walk regularly during the day (usually more and longer, etc.)
basketball soccer volleyball - be more active during the day (that's the main message).

However!This (with cardio) also has its own nuances... Aerobic training (cardio) does not have to be done randomly - whenever.

There is a certain time when such training is most effective for losing weight, and there is a time when such training is generally pointless (in terms of weight loss).

When will cardio exercise be most effective for weight loss?

in the morning on an empty stomach
after strength training
in the evening before going to bed (if there are no carbohydrates in the evening).
Why these specific times?

Therefore, cardio should be done precisely when the body contains the least amount of ENERGY (or when there is none at all) because this is the only way for fat to be burned purposefully and to the maximum extent.

For example, if you eat borscht with bread and mayonnaise and jog = not so)) this is not necessary.

When you wake up in the morning, your body doesn't have any energy left.You have not eaten for at least 8 hours (you have fasted).

Accordingly, at this time cardio will be most effective in burning excess fat.

After strength training, the same thing happens - you spent a lot of energy doing various strength exercises, so after strength training, cardiovascular exercise WILL ALSO BE VERY EFFECTIVE.

I recommend using cardiovascular exercises at least twice a week.

Training time:depending on the level of a particular person, in the initial stages you can even start with 15 minutes (if it is difficult), then go up to 30 minutes or more, ideally the cardio workout should last more than 60 minutes.

Cardio + strength training regimen to lose weight quickly

In total, 3 times a week should do strength training + at least 2-3 cardiovascular exercises.

This is the minimum;Many people do cardio daily, or even multiple times, such as in the morning on an empty stomach and after strength training.And strength training - every day.But!These are highly qualified athletes, the quieter they go, the farther they will go.

What I mean is that you can harm yourself (by working out too often) - so you need to progress gradually.

Do a high-intensity TABATA workout for 4 minutes every day

A lot of people talk about how little time they have there, no time to practice and blah blah blah.

For such cases, there is a high-intensity training method called TABATA.

The essence of Tabata training is that it works as follows:

Work (exercise) at maximum intensity for 20 seconds
Rest 10 seconds
Work 20 seconds
Rest 10 seconds

and so 8 rounds (rounds)) (p.s. this is why the original Tabata lasts exactly 4 minutes, i.e. 160 seconds (exercise) + 80 seconds (rest), total 160 + 80 = 240 (exactly 4 minutes).

In this training system, the exercises AEROBIC + ANAEROBIC (in one training session) can be used.That is, use absolutely any exercise (squats, push-ups, lunges, burpees, jumping jacks, bike or exercise bike, jump rope, deadlift, parallel bars, press, etc. any exercise).

Here's what the program looks like for the average person without any devices:

squat
Push-ups from the floor (girls can do them from their knees if they are not strong enough)
Jump around
Abdominal muscles are bumpy
Alternately raise your knees to chest level (at a fast pace).
Jump rope or simulator (if you don't have a jump rope)
Run (from wall to wall, if at home)
Burpee

In fact, you can come up with a lot of training programs that you have never dreamed of.

If you have the desire, there will always be opportunities for training.Everything is in your hands!

With the right diet for weight loss + the right workouts that I mentioned in this article, you will not only get a powerful fat burning effect, but also have a positive effect on your health.