What are the best exercises for burning fat? What workouts burn fat?

If your goal is to get rid of excess fat and get in shape quickly, you cannot do without a set of exercises that will provide maximum results. To do this, it is necessary that your body can burn a record number of calories in the shortest possible time.

A complex that includes elements of high-intensity interval exercises and circuit metabolic training will perfectly cope with this task. the site will introduce you to exercises that burn fat, as well as the optimal training schedule to achieve better results.

Fat Burning Exercises: Cardio + Metabolic Circuit Training

High-intensity interval exercises, which are part of the cardio training group, can increase your metabolism for 24 hours after exercise. Such interval training is good for weight loss because it triggers the effect of additional oxygen consumption.

High-intensity interval training constantly forces the heart and the entire body to adapt to constantly changing conditions (for example, fast running, slow jogging, and fast running again). Thus, by performing these exercises, you teach your body to adapt, which ultimately leads to a calorie deficit - what you need to lose weight.

Strength training doesn't have to mean lifting huge, almost impossible-to-lift dumbbells.

The essence of strength training (or resistance training) is to work with force, resistance, the source of which can be gravity, the weight of your own body - the main thing is that the muscles work. Such exercises help build muscle mass and give beautiful shape to the body.

What exercises are most effective for burning fat? These are exercises that work the largest muscle groups:

• squats;
• lunges;
• push ups;
• burpees;
• pull-ups;
• jumping rope;
• plank

If you perform such exercises in a circuit format - with minimal rest between sets, 3 sets x 8-12 repetitions - you can burn maximum calories and speed up your metabolism for 48 hours after training.

Do the best fat burning exercises - 20 minutes a day

Perform fat-burning exercises with minimal rest in between. In total you need to complete 3 approaches. Rest 30-60 seconds between sets.

Walking on hands:

• place your feet hip-width apart;
• lower your arms to your sides;
• bend down and touch the floor opposite your feet with both palms;
• keeping your legs straight and your stomach tense, “walk” with your arms as far as you can without lowering your hips;
• stop at the end point and step with your feet in the direction of your hands;
• this is one repetition, your goal is 10.

1. Forward lunges:

• place your feet hip-width apart;
• place your hands on your hips;
• take a step forward with your right foot;
• slowly lower your body so that your right knee is bent at an angle of 90 degrees, and your left knee almost touches the floor;
• stop;
• push off into IP;
• repeat the lunge on your left leg;
• Your goal is 10 lunges on each side.

1. Jumping:

• place your feet a couple of centimeters apart;
• put your hands at your sides;
• while jumping, simultaneously raise your arms up and spread your legs to a distance slightly greater than shoulder width;
• without stopping, quickly return to the IP;
• repeat 15 times.

1. Bridges:

• lie on your back;
• keep your arms at your sides;
• bend your legs at the knees, resting your feet on the floor;
• tighten your buttocks and lift your hips off the floor, pushing through your heels;
• Make sure your body forms a straight line from your knees to your shoulders;
• straining your buttocks and stomach, hold for a couple of seconds;
• slowly lower yourself to the floor in IP;
• repeat 15 times.

1. Leg raises:

• lie on your back;
• place your hands on the floor behind you;
• lift your legs straight up directly above your hips, keeping your feet together;
• tighten your abdominal muscles to lift your hips about 5 cm from the floor;
• stop and then slowly lower your hips and legs to the floor;
• repeat 15 times.

1. Climber:

• lower yourself into a plank position;
• keep your legs and arms straight;
• shoulders - above the wrists;
• contract your stomach to lift your right foot and slowly bring your right knee toward your left shoulder;
• return to IP;
• goal: 15 repetitions on each leg.

While performing the fat-burning exercises described above, monitor your well-being. the site warns that in case of any contraindications, it is better to resort to more gentle exercises and be sure to consult a doctor.

Original, Posted By lylemcd On June 2, 2009

Translation of an article by Lyle MacDonald, maybe someone will be interested(I was)

A few days ago, in a Q&A on pre- and post-workout nutritionAround Workout Nutrition While Dieting , I mentioned that one of these days I would speak about strength training for weight loss. Apparently that day has arrived today, but it's a long conversation ahead, so I've divided this article into two parts.

Today, in Part 1, I'm going to go over some basic concepts and evaluate the effects of two different "types" of strength training on fat loss while dieting. As usual, I'll go over the pros and cons of each of them and you'll even end up with a practical recommendation.

In Part 2, I'll tackle the practicalities of designing a training program in terms of volume, frequency, schedule, etc.

The main goal of the diet

First, let's remember what the main purpose of the diet is. As I wrote in all my books and in the article “What is body composition and composition?”Although many people are still fixated on the number on the scale, the main priority of the diet should be reducing your body fat percentage. For those who work hard in the gym, maintaining muscle mass is also important.

So the main goal of the diet is to burn fat and maintain (or minimize loss of) muscle. Simple enough in theory, but often difficult to achieve in practice.

I note that there is one exception to the above: in the case of severe obesity, it is considered permissible and even desirable for the loss of “dry” mass (that is, everything except fat) to be up to 25% of the total weight loss, which will allow the individual to quickly approach “normal” weight (whatever is meant by “normal”). The reason is that in obesity, part of the weight gained is “dry mass” - connective tissue and muscle to support the increased weight. Therefore, some distinguish between “excess dry mass” (connective tissue, etc.) and necessary (organs, muscles).

But with that one exception, let's start with the premise that the primary goal of dieting is to reduce fat and maintain as much muscle mass as possible.

Classic workout for fat burning

The idea that strength training for fat loss must be fundamentally different than training for, say, increasing muscle mass or strength has been prevalent for quite some time (4 decades or more).

High-repetition training with short rest intervals to tone up is a common concept in both the bodybuilding subculture and the general public.

Personal trainers talk about training for “refinement” or “toning” (as opposed to training for “mass”), and I assume that anyone reading this article is familiar with the popular concept of “metabolic strength training,” which prioritizes fat loss.

The transition to “toning” or “relief” training is often accompanied by a complete change of exercises: “mass-building” exercises such as squats and bench presses are replaced with “relief” exercises such as leg extensions and cable rows.

Another idea that probably came from the use of chemicals in the 70s and early 80s is that the frequency and volume of training should INCREASE while dieting. This is the topic that I want to touch on first. The very idea that you need to increase either the frequency or volume of strength training while dieting is complete crap in many ways. If recovery ever gets worse (assuming you're not using steroids), it's when you're in a caloric deficit. There is no point in doing strength training MORE OFTEN when you are on a diet.

I will return to this in the second part.

Metabolic strength training and strength training (heavy strength training)

For the purposes of this article, I am going to roughly divide strength training into two types: metabolic and strength-oriented. Let's decide first.

By metabolic training, I mean high-repetition training with short rest periods, which is often proposed as a panacea for fat loss, along with diet. For example, 4 sets of 12-15 repetitions or more with 30-60 seconds of rest (or less) between sets. I mentioned this type of training earlier, for example inThe Ultimate Diet 2.0 It is used precisely at the beginning of the cycle to deplete glycogen stores and maximize fat burning.

Strength or hypertrophy training is a more traditional approach. Few repetitions with a long rest period: 5-8 repetitions per set with 1.5-3 minutes of rest for example. In general, a standard traditional workout in a rocking chair.

Now let's see what advantages and disadvantages for fat burning (taking into account the calorie deficit - diet) are available in both types of training.

Metabolic training burns more calories than traditional low-repetition training, glycogen depletion increases fat oxidation, and the hormonal response is similar to interval training (in the bookThe Stubborn Fat Solution this type of training is used to work out the most “problem areas” - protocol 1.0 and 2.0).

Of course, many people find that when they diet, their strength levels deteriorate somewhat, and when they lose weight, their joints also weaken and cannot withstand working with such a heavy weight. In this case, metabolic training can also be useful.

These are all positive aspects of this type of training: more calories are burned, a good hormonal response, it is easier on the joints, depletes glycogen stores in the muscles and increases fat oxidation.

Now the negative aspects.

As I never tire of repeating, the main stimulus for muscle growth is a progressive increase in load (i.e., increasing the weight on the bar). We can do without a long and tedious discussion here about protein synthesis and catabolism in muscle tissue (if interested, readThe Protein Book ); I'll just say that the same stimulus that promotes muscle growth allows support muscle mass when you are on a diet. You can probably already guess what happens to your muscles when you lighten the weight on the barbell to do more reps with short rest intervals. When you remove the stimulus of heavy weights, you stop stimulating the growth (or in the case of dieting, maintenance) of muscle mass. And what do you think comes next? That's right, the muscles are getting smaller.

Plenty of “natural” bodybuilders found this out the hard way when they tried to copy the pre-contest training of those who used chemicals. Without chemicals (to maintain muscle mass and protein synthesis in a calorie deficit) and with high-repetition training with light weights, the muscles melted before our eyes. Without the stimulating effect of training with heavy weights, the body simply does not see the point in maintaining muscle mass.

And this is the main negative thing about metabolic training: although it has certain benefits that I listed above, it does not promote muscle preservation (other than except). At least if this is the only method used.

This exception- beginners. Absolute beginners who don't yet have any muscle worth mentioning need not worry—almost any type of training will allow them to maintain what little muscle they have.

For trained individuals who have passed the beginner stage, the use exclusively Metabolic type training on a diet is a recipe for disaster. Please note the word “solely” in the previous sentence. I'll come back to this soon.

I think you should understand where this is going: aside from all the other pros and cons of heavy strength training, the most important pro of strength training on a diet is that it helps maintain muscle mass. And since this is one of the most important goals of the diet...

All the cons are mostly the opposite of what I wrote about metabolic training: fewer calories are burned (although very few calories are burned during strength training, regardless of type), glycogen is not depleted, there is no “hormonal response.”

But in our case, given the main goal (fat loss/muscle preservation), none of this matters. Simply put, if someone is forced to choose ONE type of strength training to do on a diet, it should be heavy strength training. A calorie deficit and cardio will take care of fat burning.

In fact, this is exactly the strategy I recommended in my book.The Rapid Fat Loss Handbook : 2-3 short, heavy workouts per week (to maintain muscle mass) and a large calorie deficit to burn fat. And it works. Or you can combine 2-3 heavy strength training sessions with cardio and a smaller caloric deficit. And this works too. What won't work (unless you use drugs) is completely eliminating heavy strength training in favor of high-repetition training with light weights.

Unless, of course, you mean the concept of “works” as loss of muscle mass.

And then of course you will say, why should it be one or the other type of training? And this is of course true. There is no reason to exclude one or the other type of training during weight loss. Or, to be more precise, there is no reason why metabolic training should not be included as a complement to properly performed heavy lifting. This way, one can enjoy all the benefits of both while avoiding all the disadvantages.

So how can you combine these two types of training? About this in part 2.
(if there are any inaccuracies, let's correct them together)

If extra pounds do not allow you to wear a tight dress, then you need to get rid of them urgently. Avoiding food is not the only wise decision.

Do fat burning exercises at home for the problem area that needs to be reduced.

Exercises for burning fat at home: how to do it correctly: features

The difficulty of getting rid of extra centimeters on the body will depend from some factors, such as:

- body type;

- physical training;

- will and desire to go towards the goal.

Exercises need to be done systematically with a strictly defined sequence. It will be difficult at first, but in the future you will be able to get used to the rhythm and routine of the classes.

As practice shows, at the initial stage of training you should not expect a quick release of body weight and subcutaneous fat. With the start of training, the muscles become engorged and slightly increase in size, so it seems that you are not losing weight, but rather gaining mass and volume. However after a week of training, the long-awaited weight loss occurs and reducing volume in problem areas of your body.

Exercises for burning fat at home: on your hands

When a woman's adipose tissue is localized in the area of ​​the shoulder blades, shoulder and forearm, it causes her a lot of inconvenience. Not all men like full female hands. For such a figure, you have to select special clothes that should hide flaws. But you can cope with this by performing a set of certain exercises designed specifically for this area of ​​the body.

Exercise "Butterfly"

For this exercise, prepare something heavy for each hand. This could be: dumbbells or special weights on the hands (if any), bags of cereal, two plastic one and a half liter bottles filled with water, sand or the same cereal.

Pick up weights weighing from 0.5 to 1.5 kg. Stand upright, place your feet shoulder-width apart. Extend your arms along your body. As you inhale, spread your arms in different directions, making a right angle. As you exhale, return to the starting position. Repeat this exercise 10 times, then take a 3-minute break and do it again in the same amount. Over time, you can increase the number of repetitions, adding 2-5 units every day.

Thanks to these exercises, your shoulder and triceps muscles will become stronger, and the skin in this area will tighten.

Push ups

The actions of this exercise are aimed at strengthening the entire shoulder girdle. This includes not only the arms and shoulders, but also the chest, shoulder blade area, and neck.

Lean on the floor with both hands, stretch your entire body and legs horizontally, and press your toes into the floor. Keeping your body in this position, straighten your arms. As you exhale, bend your elbows so that the tip of your nose touches the floor. As you inhale, return to the starting position. Do 10 repetitions of 2 sets with a break of 5 minutes.

Triceps workout

This kind of exercise is aimed at burning fat and tightening the skin on the inside of the shoulder.

Sit on a chair and rest your hands on the edge. Slide your hip off the chair and leave your hands in the same place. Do a squat to the floor, and then raise your body to outstretched arms so that your pelvis is in the same plane as the surface of the chair. Use only your arm muscles to perform this exercise. Squat down to the floor again and rise up again. Do 10-15 repetitions of 2 sets with an interval of 5 minutes.

The simplest exercises for burning fat at home: on the stomach

To get a beautiful flat stomach and burn fat at home, you need to work out different areas of the abdomen using different exercises.

Transverse twisting

This is an exercise for the upper abs. Lie face up on the floor. Bend your knees and place your hands behind your head. Lift your left knee and right shoulder blade off the floor. Touch your elbow to your knee. Repeat this element with the other leg and opposite arm. Perform 10 repetitions on each side. Over time, increase the load by 3-5 repetitions daily.

Classic twist

This exercise is performed lying on the floor. It is advisable to secure your feet by placing your toes under a sofa or radiator. The hands are located behind the head. As you exhale, pull your elbows toward your knees, lifting your head and shoulder blades off the floor. As you inhale, lower yourself back to the floor. Make sure to keep your back round during this exercise. Start with 10-15 repetitions and increase the load by a few units each day.

During this exercise, the middle abdominal muscles, which are located at the level of the navel, work and fat burning, accordingly, is carried out in this area.

Extended legs

If most of the fat deposits are located on the lower abdomen, then this exercise will help get rid of them.

Lie on the floor, stretch your arms along your torso, straighten your legs. As you inhale, keeping your feet together, lift them off the floor and lift them vertically up. Make sure your legs remain straight. Inhale and lower back to the floor. Start with 10 repetitions, increasing the load by a couple of units daily.

The most effective exercises for burning fat at home: on the thighs

If your hips are loose and overly rounded, then the following exercises will help you get rid of the excess.

Lunges forward

From a standing position, step one foot forward. Lower your pelvis, bending your knees at a right angle. Push back with your walking leg and return to the starting position. Repeat the same with the other leg. Do up to 20 repetitions on each leg.

Squats

Stand up to your full height, place your feet shoulder-width apart. Stretch your arms in front of you. As you exhale, do a squat, bending your knees at a right angle. Make sure that your heels do not lift off the floor and that your body does not lean forward. The back and shoulders should remain straight. Return to the starting position.

At the initial stage, do up to 20 repetitions in 2 sets. Increase the load daily by adding 1-3 repetitions to this exercise.

Exercises to burn fat at home: advice from professionals

If you have contraindications for health reasons, you should consult your doctor before starting training.

In order to burn unnecessary kilograms at home, you do not need to buy special equipment. A sofa, a chair, a bottle of water can become little helpers for you in solving the issue of excess weight.

Believe in yourself and in your strength. Go all the way. Know that the set of exercises that you have compiled for yourself will be effective. You will be able to understand this when you feel heaviness in the area being worked. This means that the muscles are working and receiving the necessary load. The result is not far off.

If you have begun to conscientiously perform all the necessary exercises for burning fat at home, this does not mean that you can eat double the amount of sweets. On the contrary, moderate your intake of high-calorie foods. Due to increased stress, the body will need resources that it can draw from excess fat tissue in your body.

In order to remove belly fat, it is not enough to perform sophisticated abdominal exercises or long-term cardio. Any fat-burning workout is effective only in combination with proper nutrition - and with proper nutrition, and not just with a diet to lose 15 kg in two weeks or with eating foods that magically make you lose weight.

Separately, we note that in reality none of them are capable of specifically burning fat, and the only way to lose weight exclusively in “problem” areas is liposuction. During physical activity, fat reserves are spent evenly throughout the body - and fat on the stomach and sides, unfortunately, is the last to be burned.

Burn Fat Fast: Training Strategy

Physical training should be viewed not just as a way to spend “extra” calories or a way to instantly burn fat on the stomach and sides, but rather as a complex and multi-stage mechanism for restructuring your body’s metabolism to optimize the production of fat-burning hormones (from testosterone to growth hormone).

Ultimately, it's more important to gradually increase the activity level of your workouts and keep them regular, rather than simply choosing the "most effective" fat-burning exercises. You must smoothly but confidently work on and accustom your body to a new work pattern - only this will allow you to lose weight and quickly burn belly fat.

Diet to lose belly fat

Following a moderate diet with controlled and abundant intake is the first and most important step in burning fat and further maintaining a stable body weight. No matter how active your fat-burning workouts are, the wrong diet and excessive nutrition can easily negate their effectiveness.

Remember that to lose weight quickly, you will have to give up such “healthy” foods as orange juice or fitness muesli bars. FitSeven has already written that a glass of freshly squeezed orange juice contains a comparable amount of calories - to burn them, you will have to run almost 4 kilometers. And these calories go straight to belly fat.

Simple diet for weight loss

It is also important that following a fat-burning diet in the spirit of “give up sweets and fatty foods” and “don’t eat after six” often cannot be considered proper nutrition. In reasonable quantities, dietary fat is critical for metabolism and hormone synthesis, and the final ratio of nutrients in the diet always plays a more significant role than the actual timing of meals.

To burn belly fat, it is not enough just to limit the caloric intake of the diet, while increasing the activity of performing fat-burning exercises - a strict diet and a significant lack of calories will only increase the level of hunger hormone and stress hormone, thus provoking severe hunger and the accumulation of excess weight in the abdomen.

1. Analyze why this fat was formed. Before moving on to losing weight, it is extremely important to understand the root causes of weight gain. Often, typical causes include a sedentary lifestyle and poor diet, as well as a lack of a number of microminerals in the diet (for example,) and taking hormonal medications.
2. Completely review your diet. Get into the habit of carefully reading the ingredients in the foods you buy and try to avoid those that contain excessive amounts of simple carbohydrates and saturated fats. First of all, these are other desserts and baked goods, as well as fruit juices and products with.
3. Choose the right workouts for weight loss. Below you will find a list of the most effective workouts for burning fat. Carefully study the types of exercises offered and choose those workouts that seem most interesting to you. It is extremely important to truly enjoy playing sports, and not to force your body to achieve a beach figure.
4. Develop your internal abdominal muscles. Remember also that the abdominal muscles surround the entire body, and are not just located on its front surface (the same “cubes”). In order to successfully train your abs, you must first of all learn to feel it, and only then move on to using special exercises.

Are you thinking not about how to pump up your six-pack, but about how to get rid of your belly? The easy way.

The most effective workouts for weight loss

1. Circuit training. A combination of all kinds of strength exercises and various types of cardio training performed at speed - exercises follow one after another with minimal breaks, literally melting fat. Circuit training is carried out either in a group (for example, or BodyPump), or with. The exercises themselves are performed with body weight or with average additional weight.
2. High intensity cardio workouts. They can be performed both as sprint running and on cardio equipment - for example, on a treadmill or on a high-speed exercise bike. Constantly changing the rhythm (from slow to fast to medium) causes the body to burn many more calories than with regular cardio. The main advantage is their short duration - usually no more than 20 minutes.
3. Slow cardio on an empty stomach. Perform long-term (at least 40-50 minutes) in the morning before breakfast or 3-4 hours after eating any food. A classic example of such training is morning jogging or walking at a fast pace. The main advantage of such fat-burning exercises is the absence of any costs for purchasing a gym membership.
4. Strength training for muscle growth. Performing various strength exercises with large additional weights for. Note that we are talking specifically about serious strength training in the gym, and not at all about home exercises with light collapsible dumbbells or push-ups. This option is suitable primarily for men - but solely due to a higher interest in muscle growth.

***

If you want to burn belly fat, remember that fat-burning exercises are not a mechanism for getting rid of excess calories, but a way to rebuild your metabolism and activate your metabolism. Ultimately, it always plays a more significant role than simply following a fat-burning diet and mechanically counting calories.

Which training set to choose?

Fat burning workouts are:

• Cardio loads. During a lesson in the gym or at home, from 250 to 800 kcal are burned during an hour-long workout, depending on the intensity of the load. To burn fat, you need oxygen - it breaks down molecules and removes waste products from the body. What is the highest intensity workout? These are swimming, rowing and crossfit. Running, cycling, dancing, brisk walking super burns fat. Cardio exercises are the best fat burners.
• Power. Circuit training for burning fat is considered one of the most effective. Popular methods include supersets (1 set of each exercise) and split loads (with breaks after each approach). Intensive exercise needs to be done correctly in order to burn fat, not muscle. For beginners, it is advisable to have a trainer present at first.
• Breathing techniques. Oxysize, bodyflex, yoga promote weight loss by saturating the body with oxygen, they speed up metabolism, but these are not fat burners in their pure form. Strength and aerobic exercises are more effective. Charging, by the way, can also be carried out according to this scheme.
• Static exercises. We include power yoga, Pilates, callanetics, etc. It takes time to burn fat, but in addition to this, you strengthen your muscles and joints. Anyone can train, varying the intensity of the load, while strength and aerobic exercise have a number of contraindications.

Rules for effective weight loss

To lose extra pounds and get long-lasting results you need:

• Choose the right program. Effective fat-burning exercises should be aimed at transforming problem areas (for women they focus mainly on the hips and waist), and the load should be within the strength of your body.
• Alternate types of exercise: for example, morning jogging or cycling will bring more benefits than strength training. The optimal time for exercising with additional weight is from 3 to 6 pm.
• Be sure to do a warm-up: exercise slowly at first, then increase the pace. During the warm-up, you prepare your muscles and joints for stress.
• If you use weights or dumbbells during class, your body must be prepared for this. There must be a systematic approach and a gradual increase in loads, but you cannot expect a super effect after the first workout.
• You need to train 2-3 times a week, it is recommended to perform the most intense exercises at the beginning and end of the workout. Even if it is a regular charge, its duration should be at least 30 minutes. During the first half hour, energy is burned from reserves in the muscles, and only after that fats are released from the “depot” - what is needed for weight loss.
• Monitor your pulse: HR (heart rate) should be 115-145 beats per minute. When the heart rate is higher than normal, there is an increased load on the cardiovascular system; when it is lower, the training is not effective.
• What rules to follow? Do not eat 2-3 hours before training; after training, it is best to fill the carbohydrate window and eat muesli, fruit or porridge. Fat burners, by the way, are also taken according to a special schedule: 40 minutes before training or an hour before meals. It’s great if you don’t forget about the drinking regime: intense sweating occurs during class, the body loses moisture, and it needs to be replenished. You can take fat burners, but it is better to consult a specialist.

Relief training program in the gym and at home

For beginners, an individual terrain training program should be drawn up during the lesson. However, before we look at the exercises in more detail, let's figure out when and how high-quality relief appears?

Girls with pumped up muscles and super abs are now in fashion. The formation of relief occurs when subcutaneous fat remains up to 10%, the muscles have become rigid and look aesthetically attractive. A set of exercises for losing weight does not involve a massive gain of muscle mass - it will look loose and unattractive. Often, extra centimeters in girls are deposited on the waist and hips, and it is best to focus on exercises for this part of the body.

Twice a week (more is possible) you need a set of cardio workouts - they launch a program for replenishing energy from fat reserves. You can train in the gym, at home, on the street - if you are not lazy, the effect will appear in 3-4 weeks.

If you exercise at home, crossfit, step aerobics, cardio exercises, and fat-burning interval training without machines are suitable for you. In the gym, to lose weight and get toned, you need more difficulty with repetitions (but no more than 4 approaches). You can start the program if you have enough muscle mass. Fat burners and sports nutrition are welcome, but in moderation. The drying process is individual: endomorphs are predisposed to deposits of adipose tissue on the hips and waist. Therefore, you will have to work harder and more intensely. In the gym, supersets and circuit training will bring the greatest benefit.

Example of a 3-day workout in the gym:

Monday: 20 minutes of aerobic activity (on a bicycle or treadmill), bench press, crossovers, deadlifts, pull-ups, seated dumbbell press, abdominal exercises (leg raises, crunches).

Wednesday: 20 minutes of cardio, French press, dumbbell biceps curl, Romanian deadlift, lat press, bench step-up, weighted leg raises and raises, abdominal pumping.

Friday: quick exercises, squats with a barbell, lunges with dumbbells, horizontal rows, wide grip pull-ups, push-ups, crossovers, abdominal exercises.

Special exercises to combat thigh fat: lunges, squats, backbends, walks, swings and planks.

Many girls are afraid to pump up their legs, thinking that they will look like bodybuilders. This is wrong. In the video below, we offer an intense and effective workout that will make your thighs and calves beautiful and sculpted.