Exercise is essential to a successful and healthy weight loss program. The Mayo Clinic explains that when you're active, your body uses more energy and when you burn more calories than you consume, you lose weight. To lose 15 lbs. in a month you will need to reduce your calories each day by at least 500 and add in exercises to increase your calorie burn. Perform each exercise three to five times a week to maximize calorie burn. Be sure to take a day off between workouts to allow adequate muscle repair.
Plyometric Box Jump
According to Shape magazine, plyometric exercises provide moves that burn calories, boost power, increase speed and improve agility. These exercises are known to burn fat and lead to weight loss results. Begin the box jump by standing on the ground next to an aerobic step, or box that is about a foot high. Jump with both feet onto the step and immediately jump back down to the ground. Repeat jumping up and off for up to a minute. As you get stronger in your workout routines, try doing this with one leg at a time or increasing the amount of time spent jumping.
Leg Raise with Chest Fly
This full-body exercise will build muscle by working your chest, core, and legs. Increasing your muscle mass will increase your metabolism and lead to a faster 15-lb. weight loss. Use a pair of eight to 10 lb. dumbbells and lie on your back with your arms extended directly above your shoulders. Face your palms in and place a stability ball between your legs. While keeping your legs straight, raise them so the bottoms of your feet face the ceiling. With your elbows slightly bent, slowly lower the dumbbells out to the sides making sure they are in line with your shoulders. As you lower the dumbbells to the sides, slowly lower the ball to within a few inches of the floor. Raise the dumbbells back above you and bring the stability ball back to starting position counting as one repetition. Women's Health magazine recommends doing three sets of 12 to 15 repetitions resting for 30 seconds between sets.
Plank with a Front Raise
This exercise contracts the core, burns calories, and requires balance. Doing this on a regular basis will increase fat burn and muscle building. With a pair of lightweight dumbbells get into a plank position with your hands on the weights. Make sure the weights are directly below your shoulders and your palms are facing each other. While tightening your abs and keeping your left arm straight, raise your left arm in front of you to shoulder height. Then return to the beginning plank position and repeat the raise with your right arm. Count each arm raise as one repetition. Complete 12 to 15 reps and three sets while resting for 30 seconds between sets.
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