In order to constantly keep your body in good shape, is it necessary to go to a fitness club? Just a few years ago, the answer to this question would have been a resounding yes, but today more and more people are giving up going to fitness centers and choosing fitness at home (weight loss exercises at home). As a rule, there are several reasons for this:
- Firstly, saving money. A subscription to a fitness club is not a cheap pleasure.
- Secondly, saving time. Even if the fitness club is located near your home, you will still have to spend some time on the road.
- Thirdly, inventory availability. Everything you need for fitness at home can be purchased in any city.
- Fourthly, availability of information. On the Internet you can easily find exercises for weight loss, a complex for home, etc., but there is also a downside. A lot of information on the topic of fitness is unreliable. Therefore, in this article we will look at effective ways losing weight at home.
A set of exercises for home fitness
The basis of an independent fitness program consists of exercises without weights, and gyms mainly work with additional weights (dumbbells, expanders, body bars, etc.). If your goal is to lose weight and maintain muscle tone, you do not have to use fashionable exercise equipment; it is quite enough to exercise at home, using a set of exercises aimed not only at burning fat, but also strengthening muscles.
Fitness classes should begin with a warm-up. For the first five minutes, you need to alternate between regular running and jumping rope. These exercises are followed by fast knee raises and jump squats. It is important to perform them correctly: spread your legs to the sides and lower yourself into a squat. Your thighs should be parallel to the floor. Push off with your feet and jump, raising your arms, then return to the squat. After twenty jumps you can rest.
The last five minutes is devoted to running with heels, as well as abdominal crunches. In order to achieve maximum effect, it is necessary to perform several repetitions. Perform exercises with full range of motion.
Exercises for all muscle groups
A five-day complex should include working out all muscle groups. To strengthen your back, you need to do push-ups from the wall 10 times and from the floor 5 times. After this, you should perform and stand for 2-3 minutes, gradually increasing the time to five. This exercise will perfectly tighten your lower abdomen and work your abs. This is followed by twisting in different directions, which is preferably performed on a fitball. Make sure that the pelvis does not fall down so as not to shift the load. Twisting should be done for 15-20 repetitions.
This is followed by squats 15-20 times and lunges in a standing position. Thanks to them, you can strengthen your gluteal muscle and pump up your legs. This complex is also performed on all fours, which must be performed 20-25 times.
To strengthen your arms, you will need 1 kg dumbbells. The first exercise is aimed at working the biceps. The elbows should be pressed to the sides, the body motionless. The idea is to bend and straighten your arms. Perform 10-25 times.
We strengthen the triceps as follows: we raise our lowered arms behind our heads and bend them at the elbows. We perform this exercise 15 times.
How many times a week should you train?
In order to get rid of excess weight, the body must burn as many calories as possible. Professional trainers recommend doing weight loss at home five times a week, including strength and cardio exercises.
In addition to fitness at home, you need to include running in your program. fresh air, exercise on an exercise bike, treadmill, skiing, Nordic and regular walking, swimming. These cardio workouts will help you lose weight and tone your figure.
How long do you need to train to achieve results?
We have already figured out that we will have two types of training: strength and cardio. Each of them requires concentration and effort.
Cardio training should last at least 30 minutes and not more than an hour. For example, 7 minutes are spent kneading the joints, followed by running or other cardio exercise for 25 minutes. At the end, you need to spend five minutes stretching. This is one option for doing cardio training, but you can use any other. Remember that minimum time training is 30 minutes, maximum is an hour.
The power complex takes at least 45 minutes and no more than an hour and a half. The rest time between sets and exercises depends on your training program. Most often, a home set of physical exercises for weight loss includes resting between repetitions for no more than 45 seconds, and between exercises - no more than a minute and a half.
Inventory
The usefulness of your training program will depend on how rich your choice of sports equipment is. It is impossible to place several exercise machines at once at home, so you need to decide what kind of equipment you will have to purchase. If you choose running, swimming or walking as your cardio exercise, then you should not buy exercise bikes or treadmills. Instead, you can safely place equipment for strength exercises.
If it is convenient for you to carry out fat burning workouts at home, then you need to buy a treadmill or exercise bike. Their prices, of course, are not small, but a subscription to a fitness center will still cost more. If you are not ready to invest a large sum If you consider expensive equipment, we advise you to buy a budget cardio machine - a jump rope. The benefits from it are no less than from a treadmill, and it costs several times less. We've sorted out the equipment for cardio training, now let's move on to strength training.
Physical exercises for losing weight at home, in addition to cardio equipment, involve the following equipment:
- Two dumbbells. It is better if they are collapsible so that you can easily adjust the additional weight. The weight of each dumbbell when fully assembled is no more than 5 kg.
- Velcro weights. With them, physical exercises for losing weight in the abdomen and thighs will be much more effective.
- Rubber mat. It is useful for exercises in a lying position, for example, for pumping the abdominal muscles.
- Fitball. Any complex of the most best exercises Losing weight is not complete without training on this wonderful exercise machine. It is a large ball made of durable rubber. You need to choose a fitball depending on your height, otherwise there will be no effect from your training.
How to create a training program for fitness classes at home?
We have already mentioned that there are a lot of low-quality training programs on the Internet. To distinguish a good fitness program from a bad one and learn how to create one yourself, you need to know several principles that make up a home fitness program:
- The training complex should include high-repetition and static exercises. The first ones are performed 15 times in one approach. Static exercises are aimed at contracting muscles for a certain amount of time.
- Each muscle group should be trained once a week.
- Rest between exercises should be no more than two minutes.
- Rest between approaches - no more than 45 seconds.
These are the four basic principles that form the basis of a good home fitness training program.
It should be noted that all strength training programs can be divided into two groups: circuit training and split.
Circuit training
Physical exercises for weight loss at home can be carried out in a circular system, that is, without rest between exercises. For example, your training circuit consists of five exercises. You complete the first exercise and immediately move on to the second (without rest), then to the third, and so on until you complete all five. Afterwards you rest for 2-3 minutes and go through another round of exercises. The training program can consist of 3-5 laps.
What exercises should be included in the training circuit?
These can be at home exercises such as squats, push-ups, lunges, crunches, etc. It is very important that each one targets a different muscle group.
Split program
Unlike circuit training, a split program allows for rest between sets. For example, today you must perform a complex that works the muscles of the abdomen, arms, and To do this, you need to perform three exercises for each area and do 20 repetitions.
You should first perform one set of glute exercises, then rest for 45 seconds and do another set of the same exercise. After you complete three sets of one exercise, you need to pause (one and a half to two minutes) and continue. for home) according to the split program is primarily aimed at maintaining your muscles in tone. To get rid of excess weight, this program must be supplemented with cardio training. Always remember this!
Let's sum it up
Now you know how to properly structure your home workouts and what physical exercises to lose weight at home to select for your training program. Remember that a good figure depends only 50% on training, the other half of success belongs to proper nutrition.
Good afternoon, dear site visitors Lucinda.Ru. Today we will talk to you about which weight loss exercises are most effective.
I think each of us understands how wonderful it is to have a healthy, toned body! Still, most people strive for this, however, it happens that the real state of affairs becomes far from this.
Extra pounds gained during pregnancy, being in a state of stress for a long time, “harmful” snacks at work, lack of a balanced diet, a sedentary lifestyle - all this causes weight to increase, and then there is a need to find something that will help restore slimness, beauty and health .
One of the basic rules in such a situation is to increase physical activity.
1. Which set of exercises is right for you?
In order for fat burning to begin, and for it to happen, it is necessary not only to select effective exercises, but to select them so that they meet the level of training and are aimed at eliminating a specific problem. However, if you need to lose weight in one area, you shouldn't focus on that area alone.
Exercises for weight loss for the whole body will become more effective, only with an emphasis on the most problem area. You shouldn’t overdo it with the load or do exercises that you simply don’t like - this will quickly discourage any desire to exercise, preventing you from seeing any noticeable results.
A set of exercises for your body:
- Shaping- this set of exercises will certainly correct your figure. And thanks to your dance moves + aerobics, you will soon be able to get rid of your problem areas. Since the movements in shaping are very fast, it is therefore suitable for energetic girls aimed at quick results.
- Pilates- this is the most safe complex exercises that are suitable for absolutely everyone. It consists of slow stretching movements. And it is aimed at training the abs, pelvis, and back. This set of exercises is perfect for pregnant women and mothers.
- Fitball is a set of exercises with a large ball. This complex will help get rid of fat deposits and strengthen your muscles.
- Belly dance— this complex is suitable for all lovers of oriental motifs. By practicing oriental dancing regularly, you can easily acquire an elegant appearance and get rid of excess fat. And this will be facilitated by the fact that the main load in this complex exercises are aimed specifically at the hips and abdominals.
By choosing any set of exercises and doing them regularly, you will not only lose weight and improve your figure, but also improve your body health, improve your mood and become more stress-resistant.
2. TOP 7 - Effective exercises for losing weight at home without exercise equipment
Among the endless variety, the most effective exercises stand out. Impressive results You can achieve this in a short time by including the following in your program:
3. Useful tips and rules for doing exercises to lose weight
The exercises will be truly fruitful if you follow some rules and strictly follow the recommendations. Without any of them, fat burning simply will not start, and some will enhance the effect and achieve the desired shape only in a shorter time.
4. 15 most effective exercises
Exercises to burn belly fat
Most in demand among women exercises for losing belly fat, especially after the birth of a child.
Exercises for buttocks and thighs
Exercises for the abdomen and sides
Such exercises for weight loss and many others, in large quantities are offered for viewing on the Internet. This will help you monitor the correct execution at home.
Leg exercises
There are exercises that will make your legs seductive and irresistible. Here are the ones that will allow you to achieve the desired result:
Hand exercises
Hand exercises are also very relevant for women, because... This is a rather problematic area of the female figure.
Waist exercises
Abdominal exercises will give you a slimmer waist and a more attractive and graceful silhouette. Effective exercises for this:
- Lie on your back and hold your legs straight 15-20 cm above the floor. It is important that the lower back is in contact with the floor.
- Side turns. Standing straight, bring your arms in front of your chest and “look” behind your back, while inhaling, stretching your spine upward, and exhaling, twisting even more.
Thin waist in 7 minutes:
Facial exercises
- Mimic exercise: puff out your cheeks as much as possible and hold for 2-3 counts; release the air by pursing your lips; and then smile widely without opening your lips.
- Working with the corners of your mouth, raise your cheeks high to your eyes and hold for 5-7 seconds, do this 2 times for 15 repetitions.
Gymnastics for the face:
Chest exercises
5. The most effective breathing exercises for weight loss
For greater effectiveness, use breathing techniques, which allows you to enhance the effect of losing weight. Everything happens by feeding the body oxygen, because it actively fights fat. Therefore, even if you do not use any special breathing techniques, weight loss will be more effective with proper breathing.
The main things to learn: the effort is made while exhaling (in push-ups, lifting up, swings, squats are also done while exhaling, etc.).
Focus breathing exercises - This is burning fat and tightening the abdomen. Women often resort to it after childbirth. Here are some of the most effective:
- Take a sitting position, cross your legs, straight back, stretch your head up. Fix this position. Next, you need to relax and take the maximum possible breath through your nose, inflating your stomach with a balloon. Then also exhale slowly through the nose, moving the abdominal wall towards the back as much as possible. Continue this way at least 20-30 times.
- The next exercise is characterized by a sharp exhalation (but also through the nose), and the abdominal muscles contract to the maximum.
6. How to eat properly when losing weight
Without the right and healthy eating, weight loss exercises will not lead you to the desired result. Right organized meals determines success in losing weight. Therefore, it is necessary to make fresh fruits, vegetables and herbs the basis of the diet, and develop the habit of consuming cereals. But meat should occupy about 25% of the plate.
Important!
You can’t leave your body without breakfast- this will force it to work in energy-saving mode, which will not allow it to actively burn calories.
Snacks will relieve the feeling of hunger and the temptation to eat something “more satisfying.” But dinner needs to be lightened and it is better to eat it no later than 6 pm - for example, a portion of low-fat cottage cheese will be enough for the body. If you still feel hungry after it, You can drink kefir at night.
Daily consumption of one and a half liters of water will help you lose weight, and this is generally a great benefit for the body. - these are just habits, and in order to replace harmful products that take away health and beauty with healthy ones that will give you activity and help prolong youth, it is still worth being patient for a while (until they are finally integrated into your lifestyle).
7. Conclusion
Dear friends, using this article, choose for yourself effective exercises for losing weight that suit your level of training. And of course you don't have to wait instant results, but get ready to systematically work on improving your body. Then the process will go faster and easier.
Below you will find a video that discusses a set of exercises for losing weight. You can do them right away when watching a video with an online trainer :).
Many people mistakenly consider all kinds of diets to be the main method of losing weight. In fact, a diet that is not supported by physical activity cannot lead to the desired result. significantly speeds up the process of losing excess weight, thereby reducing the period of time during which the body does not receive the necessary nutrients due to diet useful material(which often leads to health problems). In addition, they help prevent external unpleasant manifestations weight loss (for example, skin gradually tightens). Therefore, in this article I would like to consider the best for weight loss, both complex and for some particularly problematic areas. After reading the entire article, you will be amazed at how easy it is to obtain beautiful shapes and a healthy body at the same time.
First of all, I note: in order to do the most important things for losing weight, there is no need to visit an expensive sport Club, constantly regretting the additional money and time spent. To complete this, you need to stock up on sportswear and shoes. Everything should be as natural and comfortable as possible. You will also need several dumbbells or just one, but with the ability to adjust the weight. If you wish, you can buy a fitness or yoga mat to make your workout as enjoyable as possible.
Decide right away when during the day you will perform weight loss exercises. The fact is that they must be regular and it is better to conduct them at the same time, otherwise the effectiveness will be very low. You should remember a few simple and clear rules:
1) Training is not carried out earlier than 2 hours after eating and sleeping.
2) For at least an hour after performing physical exercises, you cannot eat anything; you are only allowed to drink clean, still water.
3) The optimal time intervals for training are 11.00 - 13.00 or 17.00 -19.00.
4) Training should be carried out at least once every two days.
Before you perform the most effective exercises for losing weight (basically, like any other), you need to warm up and prepare your body for the upcoming loads. To do this, you can run for a few minutes with your legs raised high. Then bend your torso in each direction 15-20 times. Performing the bends will take about 4-6 minutes. If there is a feeling of “fullness” and warmth in the muscles, you are ready for training.
First, you can perform the most effective weight loss exercises that work all the muscles of the body. For example, very good exercise- squats. When performing them, the body spends energy, and the leg muscles are pumped up. The effectiveness of exercise increases correct breathing and posture. So, we take the starting position (hereinafter - i.p.): we stand with our legs spread shoulder-width apart and our feet pressed firmly to the floor. We squat as low as possible, but our back must remain straight. We squat - inhale, stand up - exhale. All exercises should be done in as much quantity as you can; the more time you do, the more you can do.
A special place is occupied by effective exercises for losing belly fat. Some of them are dedicated and others are dedicated to the upper. I.p.: lie on your back on the mat, grab a stationary object with your hands. Legs need to be bent at the knees and raised above your head as you exhale, and when lowering, inhale. For the next exercise, you need to fix your legs, for example, by resting your toes on the bottom of the sofa. We bend our legs at the knees and lower our head to our chest, our hands are clasped on our stomach. As you exhale, lower your body so that your shoulder blades touch the floor, and as you inhale, return to IP.
The following exercise will help make your waist thinner. Take a long stick (about 1.5 m), place it on your shoulders, holding the edges with your hands. Place your feet shoulder-width apart and bend your torso parallel to the floor, start turning to the sides without releasing the stick.
When naming effective ones, we note the following:
Push-ups on the sofa (if at first it’s difficult to keep your legs together, you can put them shoulder-width apart);
Exercises with dumbbells “lift” and “wiring”. To do the first, you should stand up straight and stretch your arms along your body. On the count of 1 - bend your elbows, on 2 - spread to the sides, on 3 - return to the I.P. To perform the “wiring,” we lie down on the mat, arms bent at the elbows and spread to the sides. On 1 - we close our hands, on 2 - we spread our hands. Exercise “bridge”: we stand up straight, this time our arms are extended in front of our chest; 1 - hands up, 2 - place your hands behind your head as much as possible, 3 - hands up, 4 - in front of your chest; Each hand position should be recorded within a few seconds.
After doing these exercises for at least a month and excluding only harmful and high-calorie foods from your diet, you will be pleasantly surprised to notice how close you have managed to get to your ideal.
Exercises for losing weight are as necessary as proper nutrition and strong motivation. It is on these three pillars that the entire process rests, allowing you to get rid of extra pounds, regardless of their number. But today there are so many different complexes and types of physical activity that it is easy for a beginner to get confused. A professional trainer or basic knowledge of which exercises are the most effective for burning fat reserves can help you navigate.
All types of physical activity can be divided into certain categories, which have different effects on the human body. Therefore, for weight loss, it is best to perform complex exercises that combine different categories of exercises. Only this strategic approach allows you to work out all muscle groups as thoroughly as possible and ensure not only a reduction in the volume of adipose tissue, but also a beautiful muscle relief.
All physical exercises can be divided into:
Ideally, the set of exercises you do to lose weight should include all of the categories listed above. Only for women it is better to focus on aerobic exercises, and for men - anaerobic ones, since it is very important for them to have sculpted muscles.
For teenagers, strength training with heavy weights is prohibited. They can cause growth retardation and the development of a vertebral hernia.
Training at home
Despite the fact that modern fitness clubs offer many different types of group training, many still prefer to exercise at home. This is primarily caused by a catastrophic lack of time. An important role is also played by the fact that at home it is easier to create comfortable conditions for yourself: turn on your favorite music, ventilate the room and set the optimal temperature in it. temperature regime, wear comfortable clothes and shoes.
The basic set of exercises for weight loss proposed below combines different kinds physical activity and is suitable for people of any age and gender, including those who are very overweight. They are simple, effective, and the whole complex does not take much time and can be performed at any time of the day. The only condition is not to eat an hour before and an hour after training, and not to exercise later than 2 hours before bedtime.
Repeat each exercise 10-15 times, and gradually increase the number of repetitions, bringing it to 50. These 50 repetitions can be divided into three approaches of 15 times, between which there is a pause of no more than 60 seconds.
If, as you train, you want to add additions to this complex and somehow diversify it, you can search the Internet for videos with master classes by famous fitness trainers. They contain interesting original exercises and also give useful tips, how to eat and exercise better to achieve results faster.
There is still ongoing debate about what is more effective: cardio or strength training. Study Effects of aerobic and/or resistance training on body mass and fat mass in overweight or obese adults Leslie H. Willis and his colleagues from Duke University showed that it is better to combine exercises.
Participants who did only cardio exercise lost more fat. But people who combined cardio with strength training, not only lost weight, but also increased muscle mass.
The benefits of combined training are confirmed by research The effect of 12 weeks of aerobic, resistance or combination exercise training on cardiovascular risk factors in the overweight and obese in a randomized trial Suleen Ho from Curtin University in Australia. 12 weeks of combination training helped subjects reduce weight and body fat more effectively than cardio or strength exercises separately.
It turns out that for maximum effect you need to do both cardio and strength exercises.
The former are more energy-consuming, but the latter will pump up muscles and, due to oxygen debt, will help burn calories not only during training, but also after it.
Lifehacker has found the most energy-intensive exercises for a combined workout. First, let's look at the options that require equipment: barbell, kettlebells, ropes, medicine ball, and then we'll move on to fat-burning exercises with your own weight.
Exercises with equipment
1. Thrusters
This exercise was clearly invented in the underworld. First, you front squat, and then, without stopping, do a push press. You can't move slowly: you'll lose speed and momentum and you'll need an extra squat to push the barbell up. Therefore, thrusters are performed very intensively and expend a lot of energy.
Thrusters work well on the hips and buttocks, shoulders and back. The abdominal muscles are also involved in the work.
Choose a weight that allows you to perform 10 thrusters without stopping, or better yet, include them in interval training, and you will wish you were born.
2. Double wave rope
Study Metabolic Cost of Rope Training Charles J. Fountaine of the University of Minnesota at Duluth showed that a 10-minute workout with two ropes can burn 111.5 kcal - about twice as much as running. Participants in the experiment performed a vertical wave with both hands for 15 seconds and then rested for 45 seconds. And so 10 times.
During this exercise, the latissimus dorsi and anterior deltoids are well loaded, while the rear deltoids and trapezius act as synergists. Thus, the exercise not only helps burn calories, but also works the entire upper body well. The quadriceps and glutes are also involved, while the abs and back extensors stabilize the core.
This video shows rope exercises, including the double wave.
Try repeating Fountain's experiment and doing 10 sets of 15 seconds. If it’s hard, reduce the operating time to 10 seconds. You can also create an interval workout from the different rope exercises shown in the video.
3. Throwing a medicine ball at a wall
Throwing a ball against a wall is similar to thrusters. First you go into a squat, then you straighten up, but instead of doing a push press, you throw the ball at the wall. This exercise works the quadriceps and buttocks, shoulders, back, trapezius, and core muscles.
Throwing the ball needs to be done with high intensity, and the load can be scaled by increasing the weight of the ball and adjusting the height to which you throw it.
Do 2-3 sets of 20-25 reps or include throws in your interval training. For example, throw a ball for 30 seconds and do burpees for the rest of the minute, and so on until you count 100 throws.
4. Kettlebell Snatch
In January 2010, the American Council on physical exercise ACE published the results of the study Exclusive ACE research examines the fitness benefits of kettlebells, showing how many calories you can burn with the kettlebell snatch.
Subjects performed six jerks in 15 seconds and then rested for 15 seconds. And so on for 20 minutes. Participants burned 13.6 kcal per minute aerobically, and 6.6 kcal anaerobically. It turns out 20.2 kcal per minute and 404 kcal in 20 minutes!
In addition to burning more calories, the kettlebell snatch is good for toning your back and legs, strengthening your wrists, and strengthening your grip. The exercise develops endurance and speed, and trains coordination of movements.
To burn more calories, choose five and complete three circuits of 15 reps of each, with 30-second breaks between each exercise.
Bodyweight exercises
1. Jumping rope
When jumping rope, the muscles of the legs, triceps and pectoral muscles. Exercise can burn between 700 and 1,000 kcal per hour depending on the intensity. 20 minutes of jumping rope are equal in energy consumption to 45 minutes of quiet running.
Unlike running, jumping puts less stress on your knees because you land on both feet. This is an additional plus for overweight people.
You can start your workout with a jump rope: jumping will help warm up your body well for the following exercises. Then set a timer and jump for 45 seconds at a medium pace, and then 15 seconds at a fast pace. Rest for a minute and repeat nine more times.
If you want to burn even more calories, learn to double jump. Here good scheme for training:
- two single jumps, one double - repeat 10 times;
- two singles, two doubles - 10 times;
- two singles, three doubles - 10 times and so on.
If you already know how to do doubles, try Annie's famous benchmark. First, do 50 double jumps and body lifts (from a lying position), then 40, 30, 20 and 10. And all this for a while and without rest breaks.
You can also diversify your workouts by adding other jump rope exercises. 50 options for different levels preparation you will find in.
2. Burpee
High-intensity burpee workouts burn between 8 and 14 kcal per minute. That is, by doing burpees, you can burn 280 kcal in 20 minutes. You can also complicate the exercise by adding box jumps, bar jumps, pull-ups, etc.
You can see the burpee technique in. Here are some options for training:
- Burpee descending ladder for beginners. Perform 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 burpees, resting a minute between sets.
- 100 burpees. Complete 100 burpees, resting as needed.
- Two minutes of burpees (advanced). Set a timer and do as many burpees as possible in two minutes. Make sure that your technique does not suffer: touch the floor with your chest and hips, and lift off the ground at the top point.
3. Exercise “Climber”
Take a lying position and bend your knees one by one, as if trying to reach your chest with them. “Climber” is performed quickly, but at the same time the pelvis and back are rigidly fixed.
The exercise pumps up the abs and hip flexor muscles well, and due to the intensity, calorie consumption increases. Depending on your weight, you can spend from 8 to 12 kcal per minute.
Of course, you won't be able to do Climber for 10-20 minutes straight. Instead, combine it with other interval training exercises. For example, 20 “Climber” jumps, 10 push-ups (can be done from your knees), 20 “Jumping Jack” jumps, 15 air squats. Perform 3–5 circles, resting 30 seconds between circles.
You can also do “Climber” according to the Tabata protocol: 20 seconds of active execution, 10 seconds of rest. The number of laps depends on how you feel.
4. Jump Squats
It’s hard to call squats without a barbell and dumbbells effective exercises. Another thing is jump squats. In this exercise, you go into a squat and come up with a jump. Due to this, the exercise becomes much more intense, and you burn more calories.
Perform three sets of 20–30 reps. And yes, you won't have to jump for very long before you really work your leg muscles.
How to do exercises without equipment
For bodyweight exercise to help you lose weight, it must be intense and long-lasting. Simply put, if you do 20 squats and then rest for five minutes, you'll certainly strengthen your muscles, but you won't burn many calories.
Therefore, perform exercises with high intensity, or even better, include them in interval training with a certain amount of rest between sets - from 10 seconds to one minute. This will keep your heart rate high throughout your workout and burn more calories.
Also, remember that no workout will help you lose weight unless you review your diet. Combine exercise with diet and you will see the first results very soon.