You can also tighten your figure and lose weight at home. The most difficult thing here is to organize yourself, to force you to exercise regularly, without stopping from training.
If there are no problems with motivation, then such exercises will give excellent results:
Remember one important point: none of these exercises will work if you don't stick to your diet. Create a calorie deficit: Avoid at least starchy foods, sugary foods, and fried foods. Give preference to lean meat, fish, vegetables, fruits, cereals (in the morning).
2 years ago weighed 70 ~ 75 kilograms, decided to take on myself and just stopped eating junk food, sweet and starchy foods. The weight began to go away, but it was necessary to give the body a shape, so I began to study at home. Found a workout with Jillian Michaels and worked all summer, lost 10kg in 3 months. Then I just downloaded the prog to my phone and began to train on them, in the end I now weigh 53
I will only talk about training, without affecting nutrition. Yes, you can achieve good results by practicing at home REGULARLY. I use XHIT videos, they are usually 15 minutes long, I made myself a program of them for an hour. The effect of it is insanely cool. The key is originality and desire, because if there is a desire, exercises are done in good faith and at full capacity.
P.S. I work out to maintain muscles and health, not to lose weight, I do not want to be thin. But here nutrition plays a role rather than training, because earlier, when for some reason I wanted to lose weight, I did the same video and lost weight. The only difference is that then I regulated my diet more.
Plus the effect depends on the weight, my changes were not so much visible, because the weight was 59 and was then 56.
If you have good enough physical fitness, then I advise you to engage in the Bodycombat program - strength training based on various elements of oriental martial arts. It is very energy-intensive, quite difficult in the first week, but you can lose weight very quickly, in addition, such loads are also useful for the heart.
The Nike + Training Club app offers a variety of programs to suit different goals and fitness levels. Why it is useful - the exercise technique is described in detail, there is also a voice accompaniment. For owners of extended sports equipment, the Fitness Point application will be useful (the paid pro version is optional, as for me). Nice cardio workouts are in the video from Billy Blanks. But do not stop at half an hour of exercise a day, and besides that, move a lot, at least walk on foot for long distances. And, of course, limit yourself to sweets, fried and starchy foods, the basics of nutrition are quite simple and are available everywhere. Everything will work out :)
firstly, yes, any workout is useless without a diet) and secondly, for good body composition and effective fat burning you need: strength and cardio. Well, if it is really possible to provide cardio for yourself (at least to run around the house), then with power is the question. Strength training can be roughly divided: statics and gymnastics, weight training. You can do weight training at home only if you are 200 percent confident in your technique, otherwise you can seriously injure yourself. statics and gymnastics require a lot of willpower and patience, otherwise they are useless) in general, I would recommend first going to a group session or in a gym to gain some muscle + purchase equipment if you plan to work with weights.
I am studying at home now. First, yes, as mentioned above, workouts at home (and indeed any workout) must be combined with a nutritional program for results. If not a program, then at least with the exception of junk food and other fatty and / or unhealthy foods.
As for training programs, I personally really like FitnessBlender. They have a YouTube channel and website where workouts can be sorted by duration, difficulty, calories burned, muscle group, equipment needed. A very handy thing, in my opinion.
There are so-called circuit training programs: a certain number of push-ups, squats, etc. per hour - the complex is googled in 2 minutes. Pts burn fat well. an hour of training a day for a month will help burn the excess well. To support the figure, you can just do the press and do push-ups, for example, several circles. But as rightly written above, if you do not throw out all the excess from the diet, then all this will not help. Works in the gym too
I love Insanity Max. Really good cardio and a variety of exercises. All this takes no more than half an hour of time, but in the end you want to die. Minus one - as planned, you need to adhere to the plate, but with some physical preparation you can skip this moment.
Let's go straight away. Whatever you do at home, you will not lose a kilogram as long as the number of calories you burned out exceeds the number of calories you consumed. That is, without correction, or at least - tracking nutrition, everything is meaningless =)
Now about the good.
Gillian Michaels are really very effective exercises. Especially if you haven't done anything before. Buy small dumbbells and go. I would recommend "30 days shred" for a start, the program is available on torrents. Then you can take other programs - I liked the one for the lower body, but you can do anything - you still can't change the proportions of the body, the goal is just to spend calories. Awesome program "Lose excess weight, speed up metabolism" - after 20 minutes you want to die, but cardio is excellent.
Do not take strength - Gillian, according to reviews, does not perform very technically correctly some exercises, you can injure your back even with low weight.
Now again about the bad.
Jill will not work if you have knee injuries. And do not try to train without running shoes - better running shoes with good cushioning. A lot of jumps, knees are killed.
I once lost 10 kilos in three months with just home programs, Jill. True, at the same time, I still controlled the power supply.
A more effective alternative is to alternate Jill with power ones. At home, too. Buy typesetting dumbbells to gain up to 20 kilos each. Use Gillian as a warm-up, and then move on to strength. With dumbbells, you can squat, bend over (Romanian deadlift), you can press them while sitting, you can lie down, you can pull them to your stomach or chest in an incline ... A lot of options (just before you do, look at the correct technique on sportswomen and do the first exercises with a mirror). A power harness is better than aerobic exercise. Plus, the muscles tone up and begin to consume more energy on their own.
It will not work to build up with such a weight, it's just physical education for general tone.
If everything is done correctly, how will you tighten up , you don't even need to shrink in food.
I train at home according to the Jillian Michaels programs, effectively and without material costs. She has both cardiovascular and strength training. I recommend! The body is tightening!