Exercises To Train The Whole Body And Lose Weight

Beyond the fact that summer motivates us to be in shape, any time of the year is the ideal time to start thinking about the best exercises to train the whole body and, of course, lose weight. After all, who doesn’t crave a slim, toned figure and improved health?

There is no doubt that physical appearance has become a very important part of everyone’s life. It is one of the edges of our letter of introduction to the world.

That is why, both thinking about physical appearance and health,  we must take care of the body through a series of exercises. Likewise, it is important to eat a healthy and balanced diet.

Exercises to train the whole body

The following exercises will give a quality leap to your physical work routine.

1. Abdomen

When working on the abdomen, it is necessary to follow a series of routines and exercises. To begin, we must place ourselves face down on the floor, with our arms bent and our knees straight, as well as our elbows and forearms resting on the floor. When doing this work, you need to be completely in a straight line.

In this same position, the right leg should be bent upward and held for 30 seconds. Then proceed to do the same work with the other leg.

The following abdominal exercise is performed on your side, with your feet, elbow, and forearm supported. A bending posture should be held for 30 seconds. Then, it is done on the other side. The idea is to work the body in both directions: right and left.

Next, in the same position as the first exercise, you should lift each arm for 30 seconds and keep your body weight on one side only. Meanwhile, you have to keep your core firm.

Keep in mind that the core has a very important stabilizing function. If you hold firm, high intensity interval exercises can be performed later with less risk of injury. These have proven to be the best for stimulating weight loss.

2. Legs and buttocks

To tone and train your legs and glutes, you can start by doing squat exercises (in sets of 20). When doing them, you must keep your arms straight and your back completely straight. You can also perform leg curls in sets of 15 reps, bending each knee this number of times.

When you have done this routine, you should lie on the floor with your back supported in a straight position and your legs bent. At the same time, lift your thighs as high as you can and repeat this exercise for 20 reps.

3. Arms and chest

To tone the arms and chest, you can help yourself with weights or dumbbells. These elements are ideal for training rotating repetition exercises, in sets of 45, and stretching, in sets of 50 times.

Work and exercises with these weights and dumbbells will also help you gain strength in your arms and hands, while toning your arms and chest. To do this, you must exercise both arms and combine the movements and repetitions in each of them. You can also do push-ups with your knees flat on the floor in sets of 20.

4. To burn fat

To burn the fat accumulated in the legs, buttocks or abdomen, you can try different exercises and routines. One of them is to get into the starting position of the race and move your legs as if you were going to run, keeping the weight on your arms. This work is often referred to as mountain climbing .

Another alternative is to perform a jump and push-up routine combined with repetitions of 15 times. Also, cardio routines are very effective, as they help burn fat accumulated in the body, buttocks, legs, arms and abdomen. Pay attention to how you can do it:

• Open your legs at shoulder height and your hands, in the same position as your legs.
• Do jumps while opening and closing your legs simultaneously.
• Repeat as many times as you have stipulated in your training program.

A variable of this exercise is to perform jumps by bending the leg up. To do this, you must bring your leg as high as you can with your knees bent. The idea is to keep the other foot on the ground, on tiptoe, and perform this exercise in sets of 20 repetitions.

Keep in mind that it is positive to prioritize strength exercise over resistance exercise to improve body composition. According to a study published in Medicine and Science in Sports and Exercise , losing a lot of weight could affect lean mass. To protect it, it is necessary to work with weights.

Diet is essential

Do not forget that to achieve the objectives you have to combine physical work with a good diet. In this sense, there are some supplements such as caffeine that have evidence to reduce body fat. However, they must be introduced in the context of a balanced and healthy diet.

Train to lose weight

As you may have noticed, these full-body exercises are both simple and short, making them an ideal way to tone muscles and lose weight. Follow this routine periodically and you will achieve the expected results in a much shorter period than you expected. Do the test!