How to get yourself into a more or less sporty look at home?

To get in shape, I advise you to do cardio or get simple home sports equipment .

If you want to lose weight , the best option is cardio , especially running - it burns the most calories. You can even run every day. But it's worth starting with jogging 3 times a week. The first workouts can be very short - 10-15 minutes, but gradually it is necessary to increase the duration of classes, up to 40-60 minutes.

If you want to acquire a beautiful muscle relief , you should purchase dumbbells . I would advise taking typesetting so that you can change the weight depending on the exercise, as well as increase the load over time.

With the help of dumbbells, you can pump all muscles. Exercise 3 times a week. If you want to lose some weight and tighten muscles, do many reps (more than 15 in each set) with light weights. If the goal is to build muscle mass, do exercises with heavy weights, you should have enough strength to do only 6-12 repetitions.

Nutrition should also be reviewed , exclude unhealthy high-calorie foods (mayonnaise, fried, starchy foods, sugary soda, etc.), and adding more protein will help build muscle.

make a variation of the crossfit cindy complex:

• workout lasts 20 minutes

• consists of three exercises, doing all three is one set

• break between sets is either absent or minimal

• Exercises:

1. 20 sit-ups (lifting the torso from a prone position, not twisting, but a full lift until touching the floor next to / between the feet, in front of you)

2. 15 Squats

3. 10 push-ups.

this is a home version, in the original instead of sit-ups - 5 pull-ups, but not every house has a crossbar.

Try to run at a calm pace for 30-45 minutes a couple of times a week and / or Interval (run fast for a minute (as you can), practically walk for one and a half, so 15 minutes)

Practice regularly! Make a schedule for yourself 3-5 times a week, not skipping to do basic exercises, such as: Push-ups, pull-ups, abs, back (lying) and everything, this is enough to keep fit.
The main thing is regularity.

1. Do bodyweight exercises.
   Most of these exercises are very natural, many come to their implementation on a whim. Squats, push-ups with various grips (narrow, wide, brushes slightly inward, brushes slightly outward, with legs on a dais, etc.), pull-ups (if there is a horizontal bar), there are tons of exercises for the press. Theoretically, these exercises can work out all the main muscle groups, and for a beginner to "more or less" improve his shape - this may well be enough. But if there are more ambitions, then go to step 2. 2. Buy basic inventory.
   Dumbbells for several kilograms, resistance bands, TRX. With dumbbells, you can only work the upper body, especially the arms, deltas and back (for the back it is better to buy heavier dumbbells), but they will be useful to achieve greater results. TRX. A very useful thing. Very easy to use and allows you to work out everything. There are 10384793616 videos on YouTube with different TRX exercises for different muscle groups.
   Now about the periodicity. Given our conditions, the goal of "becoming a Schwarzenegger" is unrealistic. If you are a beginner, then of course you will gain muscle from such training, but not much. Therefore, it makes no sense to make up the frequency of training "for weight" in this case. But "sporty look" is not primarily muscle, but lack of fat. But home workouts using everything described above will cope with it completely. And here I would advise this: if you follow your diet (because this is the main aspect of fat burning), then exercise 3 times a week for 40-60 minutes. It'll be enough. If you do not follow and love to eat - every day for 40-60 minutes. Do not forget to alternate muscle groups during training, you do not need to train your arms every day for a month, there will be no sense. Choose 5-6 exercises for one workout and do them for 3-4 sets each with a break of 30 seconds between sets and 1.5 minutes between exercises.
   Briefly on nutrition:
   M: 2g protein, 4g carbohydrates, 1g fat per day per kg of body weight.
   F: 2g protein, 3g carbohydrates, 0.5g fat
   Sorry for not giving specific exercises, but there are hundreds of them, and for the request "legs exercises at home" our mutual friend Google will give thousands of links to videos detailing the implementation of various exercises.
   Good luck!