Some of the best exercise programs for weight loss are also the simplest, meaning that many of them do not require special fitness equipment. If you are trying to lose weight, typically you should aim to lose 1 to 2 pounds a week, according to the Centers for Disease Control and Prevention.
Walking and Running
If you walk at a brisk pace, you can burn at least 200 calories each half-hour. Running at a moderate pace can burn more than twice as many calories. If, on an average day, you burn 500 calories more than you consume, you can lose 1 pound of body weight a week. The CDC recommends that adults engage in at least 30 minutes of moderately intense exercise five days a week. Increasing the time spent exercising to 60 minutes a day can greatly increase weight loss.
Resistance Training
Following a basic resistance training program, such as lifting weights, can help you lose significant weight. Resistance training works well for weight loss because muscle is an efficient fat burner. Muscle actually burns more calories than fatty tissue, so more muscle mass will lead to increased weight loss, according to MayoClinic.com. A basic weight training program consists of a three-day-a-week exercise regimen with at least one day of rest between each session. Focus on light-to-moderately heavy weight and high repetitions. Compound exercises work best for maximizing time spent lifting weights, such as bench press, squats, dead lifts and shoulder presses. For best results, perform three to four sets of each exercise per workout. An alternative to lifting weights would be to use simple resistance exercises to build muscle, such as push-ups, crunches, wall squats and shoulder presses using a heavy object.
High-Intensity Interval Training
An advanced weight loss program for burning fat quickly is called high-intensity interval training, or HIIT. This type of training is commonly used by college and professional athletes to get in shape, and it works by significantly increasing your metabolism in a relatively short time. HIIT training is performed using a rest-and-work interval. For instance, you jog for one minute and then you switch to a sprint for one minute. The cycle continues for five to 10 consecutive intervals. You should consult your doctor before beginning a high-intensity interval training program.
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