Exercises That Allow You to Lose Weight Fast

To lose weight fast, aim to perform exercises that combine cardiovascular work with strength and resistance training and also work as many muscle groups as possible at the same time, says the textbook "Exercise Physiology: Energy, Nutrition and Human Performance." Combination exercises that challenge the upper and lower body along with the core will require more energy, burn more fat and promote faster weight loss.

Lunge/Bicep Curl

This exercise combines the lunge with a bicep curl to work the entire body. Begin with your feet at hip-width distance and a dumbbell held in each hand. Lunge your right foot forward, bending your knee to 90 degrees and keeping your back leg straight. Holding your lunge, perform a bicep curl by bending your elbows to bring the dumbbells towards your chest, keeping your elbows close to your ribcage. Return to standing and repeat the lunge/bicep curl on the left side. "This is a great example of how two moves combine to completely change the way you're working your body out," said American College of Sports Medicine certified personal trainer Shelby Young. "All of a sudden you're working all these muscles together without resting them, so your heart gets pumping."

Squat/Shoulder Press

Squats are designed to work the hamstrings, quadriceps, hip flexors, calves and gluteals. Shoulder presses are an upper body exercise designed to target the shoulders, upper back and biceps. Begin standing with feet hip-width apart, with a dumbbell in each hand. Squat down, bending the knees until they reach 90 degrees and stick your tailbone back as if sitting into a chair. Keep your spine straight. Using your legs, push back to standing and immediately extend your arms above your head, squeezing your shoulder blades together. Lower your arms down and quickly go into a squat, alternating between the two moves without resting.

Push-up/Row

The push-up/row actively works the upper body yet challenges your legs and core through a stability and balance challenge. Begin in plank position, with your legs extended straight back and wrists in line with shoulders. Keep a dumbbell on the ground in front of each hand. Keeping your neck, spine, hips and legs in one straight line, lower your entire body towards the ground. Push back up and lift one arm straight back holding the dumbbell, bending at the elbow while keeping it close to your ribcage. Lower back down, push up and row with your other arm, squeezing the shoulder blades together each time. "Each time you push up and row, your core is keeping you balanced in one line and your legs are working to stay long and straight," said Young. "It's a great move to lose weight fast."

References

• "Exercise Physiology: Energy, Nutrition and Human Performance"; William D. McArdle, Frank I. Katch, Victor L. Katch;
• Shelby Young, ACSM Certified Personal Trainer; Hampshire Hills Sports and Fitness Center; Milford, N.H.