One of the best forms of exercise for weight loss is jogging. However, you need to run correctly. And most importantly, you need to start running correctly for weight loss so that the desire to train does not end after the first exhausting run.
The first week should be introductory. This means that your workout will last no more than 30-40 minutes. Remember the main thing - any workout should start with warm-up... Moreover, the warm-up will consist of 3 stages, namely, an easy run or a quick step at the very beginning of the workout. Then stretching and warming up the muscles.
After warming up, you need to do running exercises. To do this, choose a flat, straight section with a length of 20-30 meters. And start making jumps running with a high hip lift, running with an overlap of the lower leg, side steps, etc. Do the exercise in one direction, return on foot. It is enough to do 5-6 of these exercises, and then do 1-2 accelerations for the same distance. Speed up 80 percent of your capabilities. You can read more about warm-up exercises in the article: how to warm up before training.
The warm-up will take 20-25 minutes. After that, as a workout, you can do 2 series of exercises to strengthen the muscles of the legs, abs, shoulder girdle. That is, you choose 5 exercises for yourself, do them in a row with a little rest, and then fix it with a light run or walk for 1-2 minutes. And then repeat the series. There are a lot of exercises that can be done on a regular sports field. For example: press on a horizontal bar, jumping rope, push-ups from the floor or from an emphasis, squats, a huge number of static exercises.
The main job can be running if you can run. Also, exercise on the mat can perfectly strengthen your body.
The main work in the first week of training should last no more than 15 minutes. After that, you need to do a hitch. To do this, you need to run for 3 minutes or, if it is hard for you to run, walk for 6-7 minutes. If you live just that distance from the site, then just go home. This will be a hitch.
The first week will help introduce the body to the training process and after 7 days you can increase the intensity and duration of training.
