Experts typically recommend 30 minutes of moderate exercise each day, but if you want to lose weight, more exercise is needed, according to "JournalWatch." According to the National Institute of Health, 66 percent of adults in America are overweight or obese, so finding exercises that elevate your heart rate and build muscle to help you lose weight fast and easy is important.
Barbell Front Squat
Load a bar with weights that you are comfortable with. Hold the bar next to your chest with an overhand grip, keeping your hands shoulder-width apart. Raise the bar with your upper arms until your arms are parallel to the floor. Let the bar roll backwards down your arms so it is resting on the front of your shoulders. Sink down into a squat by pushing your hips back, bending your knees and lowering your body until your legs form a 90-degree angle and your thighs are parallel to the ground. Pause briefly, then flex your quads and drive your heels into the ground, pushing your body up to the starting position.
Chin-ups
This exercise will burn fat to help you lose weight fast and easy. Stand in front of a chin-up bar and position your hands in an underhanded grip, shoulder-width apart. Hang at arm's length with your lower body relaxed and your ankles crossed. Pull your body up, squeezing your shoulders down and back while pulling your body upward until your chest or chin reaches the bar. Pause briefly while flexing, then slowly lower your body back to the starting position.
Wind Sprints
Try wind sprints to combine muscle strengthening and cardio activity for fast weight loss. Wind sprints use interval training---short, high-intensity cardio exercise alternated with longer periods of lower-intensity cardio---to help you lose weight fast. Begin by doing your normal jogging routine at a moderate level of intensity. During the middle of jogging, add a few bursts of intense sprints so that you are breathing hard after 20 to 40 seconds. The purpose is to get "winded," thus the name wind sprints. After you are breathing hard, return to your moderate level of activity, being careful not to stop or go slower than your pre-sprint burst. According to Jillian Michaels in "Making the Cut," this type of interval training allows you to burn more calories to help you lose weight. Your metabolic rate increases to about 15 times your basal metabolic rate during intense interval training.
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