To lose 1 lb. you need to burn an extra 3,500 calories. If you cut your calorie count down by 500 a day, you could lose 1 lb. a week. To speed up your weight loss you should do one hour of fat-burning cardiovascular exercise every day and strength train three to four times a week. The more muscle mass you have, the more energy your body will naturally burn, according to the American Council on Exercise. Doing circuit training, that combines cardio with strength training, will burn a high amount of calories and give your muscles density to help you lose weight quickly.
Step 1
Place a jump rope, light dumbbells and a resistance band in close proximity. Move your body at a slow to moderate pace for five to eight minutes to warm up.
Step 2
Grab the jump rope and jump with two feet for two minutes. Jump at a moderate pace by doing a double jump. Keep your knees soft while jumping to protect your joints.
Step 3
Drop the jump rope and pick up the dumbbells, holding one in each hand. Curl the dumbbells, palms up, toward your shoulders. Turn your palms out when you reach shoulder level and press your arms up over your head. Do 12 more repetitions of the biceps curl into delt press exercise.
Step 4
Place the dumbbells on the floor and quickly pick up the jump rope. Jump with a single jump at a fast tempo for two minutes. Slow your pace down to a moderate tempo and jump with two feet for two more minutes. Jump for one minute at your own pace.
Step 5
Put the jump rope down and pick up the resistance band. Step in the middle of the resistance band with both feet and hold the each end. Stand with your feet shoulder-width apart and lower your butt toward the floor into a squat. Keep your knees at toe level as you squat to protect your joints. Raise back up slowly, using the resistance of the band. Repeat this movement 12 times.
Step 6
Repeat the entire sequence of exercises two to three more times or for a total of 30 minutes. Keep moving between exercises.
Things You'll Need
- Jump rope
- Dumbbells
- Resistance band
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