15 super effective weight loss exercises

What is the secret of efficiency

To burn more calories, you need to use a lot of muscles. Isolated exercises, such as curls for the biceps, burn far fewer calories than pull-ups, in which, in addition to the arms, the muscles of the back and core also expend energy.

All of the exercises in our workout target multiple muscle groups at once, increasing calorie expenditure. At the same time, the movements are quite simple, so you can quickly master them and hold out for longer at high intensity.

The second reason for efficiency is high pace. These exercises should be performed with maximum efficiency, without rest until you are fully recovered. A high heart rate throughout your workout helps you burn more calories.

How to do the exercises

Exercise for 30 seconds, alternating with 30 seconds of rest. If the load is not enough for you, complete 2-3 laps. You can gradually increase the working time to 60 seconds, but leave the rest the same.

Combine the sequence as you like, but do not put exercises that load one muscle group next to each other. By alternating stress on your arms and legs, back and abs, you will avoid fatigue and be able to maintain a high pace throughout your workout.

What exercises to do

1. Skier movement

This exercise is a great alternative to regular jumping. It loads the entire body, especially the glutes, hips and back extensors.

Bend the body forward, put your arms straight behind your back, bend your knees, but do not go into a squat. From this position, with a sharp explosive movement, straighten up and simultaneously swing your arms. You can go out on your toes or jump a little, but not high.

2. Dance of the predator

Exercise well warms up the hips and muscles of the shoulder girdle.

Stand straight with your feet together, keep both hands straight in front of you, palms together. With a jump, go into a squat, spreading your legs wider. At the same time, tilt the body forward, spread your arms to the sides and bring your shoulder blades together. Return to starting position and repeat. Gradually increase your speed and range of motion.

3. Ice skating

This dynamic exercise simulates speed skating. It perfectly loads the legs and muscles of the core, increases the pulse.

Lean your body forward with your back straight. Make a sliding jump with your right foot to the right side, move both arms to the right, accompanying the movement of the body. Turn your left leg crosswise onto your right, you can put it on the floor or leave it hanging. Repeat the movement to the left. Do not straighten the body, try to perform the movement quickly and without stopping.

4. Explosive push-ups

Even if you have mastered regular push-ups well, you will have to sweat a lot when doing this exercise. It will load not only the muscles of the shoulder girdle, but also the back, hips, buttocks.

Exercise only on warm muscles, otherwise you risk injuring your shoulders.

Stand at an emphasis lying, push your pelvis back, bend your knees - this is the starting position. From here, with a sharp explosive movement, go into push-ups. Go back and repeat.

5. Jumping in a semi-squat

This is a great alternative to regular squats. Semi-squat jumps pump leg muscles well and do not overload the knees.

Put your feet together, lower yourself into a squat with a straight back, keep your hands in front of you. With a jump, spread your legs wide, and then with a jump, collect them back. Repeat the movement as quickly as possible.

6. Running on a step

Place your left foot on a small hill, step, stand, or even a stack of books. With a quick hopping motion, reverse the position of the legs. Make the movements bouncy and soft, keeping your knees slightly bent.

Another version of this exercise is jumping from side to side to an elevation. Alternate them with each other to improve coordination and diversify your workouts.

7. Burpee

Exercise will load all the muscles in your body, speed up your heart rate, and make you gasp for breath faster than any other.

From a standing position, lower yourself to a lying position. Go down, touch the floor with your chest and hips, then squeeze yourself with your hands up, with a jump, put your legs to your hands, trying not to bend your knees too much. Straighten up and jump up, clapping your hands behind your head.

8. Jumping in a prone position

Exercise works well on the hips and shoulders, core muscles.

Get on all fours, lift your knees off the floor, keep your back straight. From this position, push off with your feet and jump over the handstand to the other side. Return back through the same jump. If you are intimidated to perform at full range, do not jump high. Get used to the range gradually.

9. Steps to the bench

The exercise loads the hips well, pumps the calf muscles.

Step your right foot up a hill. Leaning on your leg, jump up, while swinging your straight arms, change your legs in the jump. After landing on a hill, you will find your left leg, start the next jump with it. Jump, alternating your legs, try to put maximum effort into the movement, “explode”.

10. Frog jumping

This exercise will help you develop powerful legs, abs and shoulders.

Stand upright, with a jump, put your legs to your hands. Jump back to prone position and repeat. If you don't have the mobility to do it at full range, jump as far as possible. Gradually, the body will get used to it and you will be able to increase the range of motion.

11. Bearish penetration

Moving in such an unusual position puts a good load on the arms, back, hips and calf muscles.

Move the opposite arm and leg at the same time, try to keep your back straight. During movement, the pelvis can go up, but not much.

12. Crab gait

This will work well on the shoulders, back, buttocks and thighs.

At the same time, rearrange the opposite arm and leg, do not lower the pelvis to the floor until the end of the exercise. If you have little room to train, walk back and forth.

13. Lunges with a leg in a lying position

This challenging exercise loads the muscles of the entire body well and requires a fair amount of dexterity and coordination.

Get on all fours, lifting your knees off the floor, distributing the weight between your palms and the balls of your feet. Lift your right leg and left arm off the floor, turn to the left on your left leg and bring your straight right leg forward. Return to starting position and repeat on the other side.

14. Walking in a semi-squat

This is a favorite exercise of all Soviet coaches, and for good reason. This movement not only loads the legs perfectly, but also develops balance and endurance.

Lower yourself into a half-squat and walk forward, accompanying the walking with the movement of your hands.

15. Lunge Walking

This movement will finish off the leg muscles that were tired of the previous exercise. Lunge forward with your right foot, touch the floor with your left knee. Straighten and lift your left knee up in front of you, and then lower into a lunge on your left leg. Keep going this way.

Successful training!