Fast Easy Weight Loss Exercise

Taking the steps to lose weight and get in shape is a task that, once accomplished, will lead to benefits you can enjoy for the rest of your life. Losing weight can reduce your risk of stroke, heart disease, certain types of cancer, diabetes and metabolic syndrome, according to MayoClinic.com. Increase your physical activity to burn calories and body fat. While the exercise options available are confusingly contradictory, a little knowledge will help you pick a routine to maximize your time and lose weight fast.

Step 1

Run on the Tabata protocol. Tabata is a short, 14-minute cardiovascular program that uses short, maximal-intensity sprints to crank up the amount of calories you burn in a day. According to its inventor, Dr. Izumi Tabata, subjects who participated in the protocol had an increased rate of calorie burn for as many as 48 hours after a session. To perform this protocol, warm up on a treadmill or elliptical at a brisk walk or slow jog. Run as hard as you can for 20 seconds and return to your warm-up pace for 10 seconds. Repeat this 30-second cycle eight times. Cool down for five minutes.

Step 2

Lift weights. Different types of weight lifting will yield different results. While certain programs focus on muscle building, performing full body exercises for three sets of 15 to 25 repetitions targets weight loss and muscle toning, according to the National Academy of Sports Medicine. To strengthen your muscles for weight loss, start with push-ups and chin-ups. Move on to squats, hamstring curls, standing shoulder presses and abdominal crunches. Lift weights three days a week with a day of rest between each.

Step 3

Swing kettlebells. Kettlebell workouts can burn a tremendous amount of calories. A single kettlebell session can burn as many calories as running at a six-minute mile running pace, according to the American Council on Exercise. Kettlebell weight-lifting protocols involve explosive, full-body exercises that incorporate most of your muscles. Start your kettlebell workout with double and single-arm kettle bell swings. Move on to kettlebell floor chest presses and figure-eights.