A set of effective exercises for losing weight at home for 5 minutes a day

Working out in the gym is fun if you have friends there. Some feel confused, feel shy. Others, on the other hand, are more motivated to exercise. Anyway, fat burning workouts are just a great way to keep your body and mind in shape. Some cardio fat burning workouts can help you keep fit at home without going to the gym. Fast weight loss or fat burning diets are not helpful. However, reducing your intake of unhealthy fats and fast carbs, combined with a 5-minute fat loss workout, will help you lose weight quickly at home.

You may think that following a weight loss diet such as the 7 Day Weight Loss Plan is much easier than doing it intensely. At first glance, this is exactly what it looks like, but over time, you will still return to your usual food, which will again lead to the return of extra pounds. Forget all the hard exercises, try this simple 5-minute weight loss exercise routine at home and see how your body changes. You will be pleasantly surprised!

A set of exercises for losing weight at home in 5 minutes a day

Isn't it great that you don't have to throw money at the gym? Now you can exercise by doing a set of exercises for weight loss at home! 5 minutes of intense workouts daily is enough to keep your body fit. You don't need to carefully monitor the food you eat, just try these exercises to burn fat in literally 5 minutes. All you need for this workout is a towel, rug, and jump rope.

5 Minute Fat Burning Workout at Home. Set 1:

In this set, we've included 8 chain fat burning exercises, with 30 seconds to 1 minute per exercise. All exercises in this chain can be performed both at home and in the fresh air.

Reverse V Exercise (30 seconds):

You will do this exercise for 30 seconds. This is one of the best abdominal muscle mat exercises that requires you to lie face down on the floor. Your toes rest on the mat to help you move smoothly. Place your hands on the floor and distribute your body weight on them and on your toes. You need to pull your legs towards your torso so that you get an inverted "V". Now move your legs in the opposite direction, straighten them back. Stretch and straighten your legs for 30 seconds. This exercise works your arms, abs, and lower back.

exercise inverted v

Leg Raise W (30 seconds):

This exercise will work your legs and abdominal muscles. Lie face up on the floor. Legs together, now lift them straight up and pull them towards your stomach. Lower your legs as you lower them, spread them apart and pull them back towards your stomach. When you lower your legs, move them and pull them towards your stomach. Repeat for 30 seconds. During the exercise, you will feel a burning sensation in the muscles of the abdomen and legs. This is undeniably the best exercise for burning lower body fat.

Superman Exercise (30 seconds):

This is a powerful abdominal exercise that works your hips, abs, and lower back muscles. After the W Leg Raise, roll over onto your stomach. Stretch out and balance on your stomach at the same time. During this exercise, try to stretch as much as possible. Repeat the hip and chest lifts for 30 seconds. This exercise is great for toning your abdominal muscles.

exercise superman

Jump and Squat Exercise (30 seconds):

The Jump and Squat exercise is a powerful cardio exercise for weight loss that is often included in various fitness workouts. It helps tone the thighs and the whole body as a whole. Stand straight with feet shoulder-width apart. Lean forward as deep as possible in order to do the perfect squat. Prepare for the fact that when you get up, you will need to jump. Sit down again and jump. This is a great intense workout that will make your heart beat faster and sweat. Do good deep squats for best results. You will enjoy doing this exercise and will also actively lose weight if you exercise regularly.

Exercise "Raise and jump on one leg" (1 minute):

This is one of the most effective weight loss and toning exercises. With its help, the muscles of the press and the back of the thigh are worked out at the same time. It will also help develop balance. Stand up straight, lift your left leg. Try to touch the floor with your hands, and when getting up, jump. Make sure your left leg does not drop during the exercise. Hold it in a bent position, do not straighten it. First, you touch the floor, then bounce on one leg. Repeat for 30 seconds. Then shake it and continue with the other leg. Bend your right knee and repeat the exercise. This exercise may seem daunting to beginners, but over time you will find it easy to do.

lifting and jumping on one leg

Push-up and lunge exercise (30 seconds):

This is an innovative take on traditional push-ups and is one of the best home exercise for weight loss as it requires a minimum of space. This exercise will work your entire body, especially for the arms, in particular for burning fat in the upper arms. Men are encouraged to do standard push-ups. Women can start in a kneeling position. Lie on the floor, lean on your hands and feet. This is your starting position. You will do only one push-up and return to the starting position. After that, move your right knee forward so that it touches your right elbow, repeat the same for the left knee and elbow. This is a complete exercise; do it for 30 seconds. Start with a push-up, lunge onto your knee, and then a push-up again. This will strengthen your arms and abs.

push-up and lunge

Exercise "Rotation of the leg bent at the knee" (1 minute):

This exercise will work your inner thighs and abdominal muscles. Stand up straight with your hands behind your head. This will help you stay stronger and better focus on your legs. Raise your right leg bent at the knee to the waist. Rotate with your bent leg in a circular motion. Continue in front of you as much as you can for 15 seconds. Then repeat the same rotational movements, but take your leg back. Do the same for the left leg. Bend your knee and rotate it in front of you for 15 seconds, then take your leg back and rotate for another 15 seconds. This is a challenging weight loss exercise, but try it anyway and strengthen your thighs.

Rope Exercise (30 seconds):

This is the best weight loss exercise for both men and women. It's simple, easy and fun to do, so you won't get bored. This is the optimal solution to the question of how to get rid of fat in the thighs and abdomen. Take a rope and jump over it for 30 seconds. For the first 20 seconds, you can just jump and then move on to more intense jumps. Bouncing on both legs is more effective. You will be warm enough to sweat by the end of the exercise. Keep your back and knees straight as you jump.

This amazing 5 Minute Weight Loss Workout at Home will give you great results. It is recommended that you do these exercises in the morning on an empty stomach. You can rest 10 seconds after each exercise if you like. These are the exercises that will help you lose weight quickly.

jumping rope

5 Minute Fat Burning Workout. Set 2:

Here's another variation on the 5 Minute Fat Burning Workout, in which we've compiled 5 stretching exercises to help you lose weight quickly and easily.

Glute Bridge (1 minute):

The gluteal bridge is the most effective exercise for losing weight in the lower body as it targets the gluteus and abdominals. It tones the glutes, abs, calves, hips and flexors, and the lower back. This is a complete lower body workout. Plus, it is a great back exercise that is just as effective as traditional yoga exercises for back pain. Lie flat on the mat, knees bent, feet flat on the floor. Raise your hips so that they form a straight line from your shoulders to your knees. Now bring your right knee to your chest, hold for a second, lower it. Raise your left knee to your chest, hold it down for a second. This is one full replay. Repeat as many times as you can in 1 minute.

gluteal bridge for weight loss

Shoulder push-ups (1 minute):

The Inverted Shoulder Push-up is a unique upper body exercise that tones the deltoid, middle deltoid, and triceps. This is a workout that absolutely does not require equipment, as it tones the muscles of the arms and shoulders with the help of its own weight. Start in a push-up position with your arms slightly wider than your shoulders. Now move your legs towards your arms and lift your hips so that your body is shaped like an inverted V. Bend your elbows until your head is almost touching the floor. Hold for a few seconds and return to the starting position. This is one repeat. Repeat as many times as you can in 1 minute.

Variable lunge (1 minute):

Lunges are time-tested weight loss cardio exercises that target multiple muscles at the same time. This exercise is often included in the best gymnastics workouts for quick results. It not only tones and strengthens the legs, but also develops the muscles of the abs and lower back, and helps to improve balance. It also improves the elasticity of the hip tendons. Stand straight with your right foot forward. Now, bend both knees to come down and lunge. Lean on the heel of your right foot to return to the starting position, place your right foot back and do another lunge. Lean on the heel of your left foot and return to the starting position. This is a complete repetition of the exercise. Repeat the exercise as many times as you can in one minute.

exercise variable lunge

Skating jumps (1 minute)

This is a terrific plyometric workout that raises your heart rate and helps work your quads and adductors, along with the hip, abductor, calf, and gluteal tendons. You don't need equipment to do this exercise, it helps tone your upper body and also strengthens your legs. Stand straight with your left leg resting on your hips and knees slightly bent. Now, straighten your left knee and ankle, in a jump, bring your leg forward and to the right so that the foot is at the kneecap of your right leg, slightly bend your hips and knees to soften the landing. Repeat for the right leg. Continue jumping, changing legs, for a minute.

T-shaped stretch (1 minute):

This powerful exercise will work all the abdominal muscles - straight, oblique and transverse, as well as deltoid, rhomboid, gluteal, abductors and quadriceps. Start from a push-up position and straighten your arms. Transfer your weight from both arms to your left arm and rotate your torso completely to the right. Raise and straighten your right hand towards the ceiling, looking at your right palm, so your body should take the shape of the letter "T". Hold in this position for a few seconds, return to the push-up position, repeat the same on the other side. Complete execution is one repetition. Repeat the movement as many times as you can in 1 minute.

t-shaped stretch

Try to include several natural sources of protein, such as eggs, in your breakfast for support during your workout. The workout is hard, but definitely worth the effort! Eat well and enjoy a fun workout at home! Enjoy your health!

06.03.2021