Home Workouts zum Abnehmen: Mit Sport zu Hause zum Wohlfühlgewicht

Before you start the actual workout, it's important to
important to warm up your body. A good warm-up prepares your muscles
for the workout ahead and helps to prevent injuries.

Example warm-up (5 minutes)

1. Jumping jacks (1 minute):
   Start with 60 seconds of jumping jacks to get the circulation going.
2. Knee lift (1 minute):
   Alternate between lifting your knees up to your hips and running on the spot.
3. Arm circles (1 minute):
   Stretch your arms out to the side and rotate them in small circles, only after
   forwards, then backwards.
4. Leg swings (2 minutes):
   Stand on one leg and swing the other leg back and forth. Change sides after 1 minute.

After this warm-up, your body is ready for more intensive exercises.
exercises.

In the following we present some especially
effective exercises that are ideal for training at home.
They combine strength building and endurance in order to fat loss
and strengthen the muscles.

1. burpees - the calorie killer

Duration3 sets of 10 repetitions

Effectiveness: Burpees are a full-body exercise that works both your
endurance as well as your muscles. You burn a lot of calories in a short time
calories in a short time and train your arms, chest, legs and stomach at the same time.

How it works:

• Stand with your feet shoulder-width apart.
• Squat down and place your hands on the floor.
• Jump your feet into the push-up position.
• Perform a push-up.
• Jump forward again with your feet and then jump up explosively, stretching your arms upwards.

2. mountain climbers - for strong abdominal muscles

Duration3 sets of 30 seconds

EffectivenessMountain Climbers are a combination of cardio and abdominal exercises.
strength training. They strengthen the abdomen, shoulders and legs and increase
heart rate at the same time, which boosts fat burning.

How it works:

• Start in the push-up position with your hands under your shoulders.
• Pull your right knee quickly towards your chest while keeping your left leg straight.
• Switch legs in a fast, running-like movement.

3. squats - the classic exercise for legs and bottom

Duration3 sets of 15 repetitions

EffectivenessSquats are an excellent exercise for toning the legs and buttocks.
glutes, thighs and lower back. They contribute to
posture and promote calorie burning.

How it works:

• Stand with your feet shoulder-width apart and your toes turned slightly outwards.
• Lower your body by pushing your hips back as if you were sitting on a chair.
• Make sure that your knees do not extend beyond the tips of your toes and that your back remains straight.
• Then push yourself back up to the starting position.

4. plank - the ultimate exercise for the core

Duration3 sets of 30 seconds

EffectivenessPlanks strengthen the entire core area, including
the abdominal muscles, lower back and shoulders. This exercise
improves body stability and is particularly effective for the core.

How it works:

• Get into the push-up position, but support yourself on your forearms instead of your hands.
• Keep your body in a straight line, from your head to your heels.
• Tighten your abdominal and gluteal muscles to prevent your back from sagging.

5. lunges - for toned legs and bottom

Duration3 sets of 10 repetitions per leg

EffectivenessLunges are ideal for toning the thighs and buttocks.
buttocks. They also improve balance and tone the entire body.
lower body is strengthened.

How it works:

• Stand up straight and take a big step forward with one leg.
• Lower the back knee almost to the floor while the front leg remains at a right angle.
• Push yourself back to the starting position with the front foot and repeat the exercise with the other leg.

6. jump squats - for explosive strength and fat burning

Duration3 sets of 12 repetitions

EffectivenessJump squats increase the level of difficulty of the normal
squat by adding a jump. This works the leg muscles more intensively and increases the heart rate, which boosts fat burning.

How it works:

• Perform a normal squat, but instead of just pushing yourself upwards, jump upwards explosively.
• When you land again, go straight into the next squat.

After every intensive workout, it's important to let your body
with a cool-down and stretch the muscles. This helps to flexibility
improve and reduce muscle soreness.

Example cool-down (5 minutes)

1. Deep breathing (1 minute):
   Sit cross-legged and breathe in and out deeply to slow your pulse.
   lower your heart rate.
2. Forward bend in a seated position (2 minutes):
   Sit down with your legs straight and slowly bend forward.
   forward to stretch your back muscles.
3. Cat-cow stretch (2 minutes):
   Get into a quadruped position and alternate between a hollow back and a
   round back to mobilize the spine.

In addition to regular training, the nutrition plays a
crucial role in losing weight. Here are some important tips:

• Calorie deficitTo lose weight, you need to burn more calories than you consume. However, this does not mean that you should starve yourself. Focus on nutrient-rich, low-calorie foods such as vegetables, fruit and wholegrain products.
• ProteinsProtein-rich foods such as fish, eggs and pulses help build muscle and keep you feeling fuller for longer.
• HydrationDrink enough water to boost your metabolism and keep your body optimally hydrated.

Speaking of nutrition: Have you heard of the vegan food cleanse from LiveFresh vegan diet? It's ideal for anyone who wants to lose weight, without going hungry.
The cleanse offers everything you need throughout the day - from porridge
for breakfast, from functional juices and shots, healthy snacks and protein-rich shakes up to low carb bowls for a balanced dinner. Just the perfect support on your way to a feel-good weight.

Yes, you can lose weight effectively with home workouts. They burn calories, strengthen muscles and promote fat burning. The decisive factor is the combination of regular workouts and a a balanced diet.

For best results you should exercise about 3-4 times a week. Combine strength training with cardio exercises to both build muscle and burn calories.

No, for most home workouts your own body weight is sufficient is sufficient. If you want extra intensity, you can use light dumbbells or resistance bands.

Results depend on many factors, such as how regularly you train, the intensity of your workouts and your dietary habits. As a rule, you will noticeable changes in your body shape after about 4-6 weeks. fitness and body shape. The important thing is, to remain consistent and to be patient - sustainable weight loss takes time.