Exercises don't have to be complicated to be effective. A variety of easy exercises can help individuals lose weight and flab fast at home, outdoors or in the gym. Some of the most effective exercises to help people lose weight fast are those that incorporate high-intensity aerobics into their workouts, at least three to five times a week, according to Shape Fit. However, by lowering your calorie intake and exercising every day, you will not only lose weight, but increase muscle tone and metabolism and drop those stubborn inches quickly.
Cardio Exercises
Anything that accelerates the heart rate and keeps it elevated for a certain period of time is considered an aerobic or cardiovascular exercise. However, don't think you have to go run every day to gain the benefits of an effective cardio workout. Mix it up and keep it interesting, suggests Shape Fit. For example, go bike riding one day, hiking or fast walking the next. Try jumping jump, spinning a hula hoop or sports like swimming, tennis or handball for at least 45 minutes to an hour for optimal benefits.
High-Impact Aerobics
Take a step aerobics class at your local gym, or purchase a step and a video if you prefer to work out at home. Step aerobics not only burn about 400 calories in a half an hour, states Shape Fit, but also work the lower torso, hips and thighs and calves for effective muscle toning and slimming.
Weightlifting
You don't have to pump immense weights at the gym to gain the benefits of weightlifting or strength training, says Laura Seuferling of Valley Medical Center. Weightlifting burns through calories while building lean muscle mass at the same time. Lean muscle mass encourages a faster metabolism, or the speed at which your body utilizes energy or calories for fuel. Women don't have to worry about bulking up and can limit lifting to two or three days a week. Limit weights to between 5- and 15-pound dumbbells, performing eight to 12 lifts or repetitions for most of your exercises.
Walking & Jogging
Walking and jogging are very easy to do, and should be sustained at least 20 to 45 minutes, suggests Adrian Bryant of Body Building for You. If you're walking, walk quickly, as if you're running late for an important meeting or appointment. Keep the abdominal muscles pulled in and the buttocks muscles tight while you're walking. Or, you can switch off walking and jogging. For example, you can walk a circuit around the school or park track and then jog a lap. If you're not up to that yet, walk for 100 steps and then jog for 100, or whatever your physical condition allows.
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