5 home exercises for fast weight loss. How to know how many calories burned


A mega-effective exercise that includes three elements at once: a bar, push-ups and a jump. When performed correctly, you will simultaneously train the muscles of the shoulders, legs, arms, chest, abs, back and buttocks.


  1. Spread your legs shoulder-width apart and sit down completely, bending your knees.
  2. Rest your palms on the floor, then jump into a plank position on outstretched arms. The fingers should be directed straight forward, the feet should rest on the toes, the back should be straight.
  3. Lower yourself down, bending your elbows, and return to the previous plank position again. In other words, do push-ups.
  4. Jump forward into a squatting position. In this case, the hands should still be with the palms on the floor, the buttocks are directed down, the hips are parallel to the floor, the knees are between the elbows.
  5. Jump up from a sitting position while throwing your arms up.

Energy consumption: approximately 19 kcal per minute

jump rope

As a child, jumping rope was an entertainment for each of us, and now it can become an indispensable assistant in the process of losing weight. The most active in this exercise is the calf muscle, but in parallel you work on the muscles of the buttocks, biceps femoris, iliac and biceps muscles and quadriceps. You also burn calories quickly and efficiently.


  1. Stand up straight, take the rope in your hands.
  2. Jump at an average pace (70-80 reps per minute), rotating the rope forward.
  3. Spring on your toes, slightly bending your knees – this will reduce the load on the joints.

Energy consumption: 12 kcal per minute.

Jumping from a squat


  1. Stand straight, legs apart wider than shoulders. Bend your knees and lower yourself into a squat position. Connect your hands in front of you or stretch along the body. The thighs should be almost parallel to the floor, between the lower leg and thigh – a right angle. The heel is completely on the floor.
  2. Jump vertically upwards, arms lowered along the torso. Do not lower your head, stretch the top of your head up.
  3. Return to the squat position. Continue to move in dynamics, increasing or decreasing the speed of the exercise as necessary.

Energy consumption: 13.5 kcal per minute

Running/walking stairs

Stair running is a rather difficult type of training, so it is better for beginners to start with walking, gradually preparing themselves for more serious loads. Running and walking up the stairs develop leg strength: the thigh muscles, calf muscles, buttocks, as well as the core muscles, joint stabilizers are loaded.


  1. Keep your body straight with a slight forward lean.
  2. Bend your arms at the elbow, move them to each step as in normal fast walking.
  3. Place your foot on the step halfway, not leaning on your heels.
  4. Movements should be smooth and continuous.

Energy consumption: when running – 13 kcal per minute, while walking – 10-11 kcal per minute.

“Rock Climber”

Climbing is another effective exercise for keeping the body in shape. The muscles of the press, legs and shoulder girdle are involved here, and calories are also actively burned. Another important plus is that this exercise does not require special equipment and skills.


  1. Take a classic lying position: hands are at shoulder level with palms parallel to each other, legs are on toes.
  2. Align the body – avoid deflections, do not raise the pelvis high.
  3. Slowly lift your right leg in your right hand.
  4. Lower your right leg to the starting position.
  5. Repeat the movement with your left leg.

Energy consumption: 10 kcal per minute.


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