High-intensity interval training (HIIT) is an excellent way to use cardiovascular exercises for fast weight loss. Activities such as running, jumping or cycling can produce boredom and, therefore, inconsistent training, but interval training provides challenging workouts while keeping you motivated. Since fitness levels vary, begin by warming up for 5 minutes at a brisk but comfortable pace that does not cause you to perspire.
Jog/Run Intervals
Mixing jogging and running will help you lose weight faster by burning extra calories and increasing your metabolic rate. After your 5-minute warm-up, alternate 2-minute periods of running near sprint speed and walking or jogging at a relaxed pace. Alternate these intervals for 20 minutes, then run for 5 minutes at a comfortable pace. Follow this with a 5-minute cool-down. If your fitness level allows, increase the 2-minute intervals to 3 or 5 minutes for more of a challenge and faster weight loss.
Plyometric Intervals
The lunge scissor jump is one of several plyometric exercises that radically build lean muscle to help you lose weight faster. Use intervals of plyometric jumps alternated with a lower-impact activity, such as power walking. To do the lunge scissor jump, begin in a lunge position: right foot forward, front knee at a 90-degree angle above the ankle. With your hands on your waist, jump high, landing in the lunge position with your left foot forward. Alternate sides for a total of 10 jumps. Power walk for 2 minutes, then do another 10-jump interval. When you build enough strength, alternate sets of up to 20 jumps and power-walking intervals.
Water Interval Workout
The Aquatic Exercise Association introduced a program that blends interval training with aquatics. The program begins with a 5-minute warm-up, which consists of a high-heel jog done in a box pattern, a series of jumps and leg extensions, all done in the water. This creative warm-up is followed by jumping jacks, then a level-two jack, with a bend at the knees and hips, as if sitting in a chair, and your shoulders at the water's surface as you gently touch the pool bottom without jumping. Repeat the higher-intensity jumps in cycles, followed by a recovery exercise, such as one of the warm-ups.
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