When you want to lose weight fast, you need to do two things in conjunction with exercise--become more disciplined and change your diet. If you do not become disciplined and eat healthier foods, you will compromise your results. Focus on exercises that burn calories, build muscle or do both. Any time you build muscle, you raise your resting metabolic rate which contributes to faster weight loss.
Sprinting
Sprinting is a high-intensity form of running that burns calories while you do it and the hours after you are finished. The best way to do this is in an interval fashion where you alternate sprints with complete rest breaks or light-intensity bouts. In either case, create a two to one work to rest ratio. For example, if you sprint for 20 seconds, rest for 40 seconds before sprinting again. Follow this format throughout your whole workout.
If you are completely new to exercise and deconditioned, start out by walking briskly. Through successive weeks, gradually increase your intensity as your aerobic capacity improves.
Elliptical Training
Elliptical training gives you two advantages over running--it works the upper and lower body at the same time and it is also low-impact. It is performed by moving two hand-held poles back and forth while gliding on top of two foot pedals. To make your workouts more intense, perform elliptical training in an interval format. You can also adjust the resistance on the machine to make the motion more intense. The main areas that get worked with elliptical training are the glutes, quadriceps, hamstrings, chest and back.
Bear Crawls
Bear crawls work multiple muscles in the upper and lower body while burning calories and increasing your aerobic capacity. To do these, place your hands on the floor and walk across the room on your hands and feet like a bear. You also feel this exercise in your abdominal area. Your abs need to be tight to support your spine. For a variation, perform bear crawls up a hill.
Step Aerobics
Step aerobics is a type of cardio that uses an aerobic step elevated on risers. Multiple stepping patterns are performed throughout a workout to burn calories and work the hips, glutes and thighs. High-impact aerobics involves more jumping and leaping exercises off the step.
Star Squat
The star squat is a body weight exercise that works the legs, abs, glutes and arms in one fast motion. It also raises the heart rate, making it a calorie burner as well. To do a star squat, stand with your feet together, bend down and place your hands on the floor. Quickly kick your legs behind your body, then back forward and jump in the air as high as possible. As you do this, spread your arms and legs out in an "X" pattern. Land with your feet together and repeat. For an even more intense variation, perform a push-up when you kick your legs behind your body.
Roll-Up Squat to Push-Up
A roll-up squat to push-up works the entire body and it also raises your heart rate. From a standing position with your feet together, lower yourself into a deep squat, roll onto your back and keep your body in a curled up position. Quickly roll forward back onto your feet, place your hands on the floor and kick your legs behind your body. Execute a push-up, snap your feet forward and repeat the whole pattern.
Member Comments