The best exercises for weight loss when trying to lose weight fast are cardio exercises that use the whole body. The more muscles that are used during activities the more calories can be burned and the greater the weight loss will be. Also working at an intense level will help to raise the heart rate and burn more calories.
Weight loss is determined by how many calories you burn and how many calories you consume. In order to lose a pound you must burn 3,500 calories. A healthy weight loss is one to two pounds per week. If your goal is weight loss, by the end of the day you should be in a calorie deficit, meaning you burned more calories than you consumed. Specific activities will help you to lose weight faster than others.
Total Body Conditioning
Total body conditioning is as simple as using your entire body during exercise. These kinds of exercises include running, swimming, kickboxing or any activity that uses your upper body, lower body and core. The more muscles you are using during exercise the more calories your body can burn. According to the website Health Status, a person weighing 150 lbs., running at a six-mile-an-hour pace, can burn up to 342 calories in just 30 minutes, resulting in weight loss.
Interval training uses short bursts of highly intense activity of work followed by a recovery period. Interval training burns more calories than traditional aerobic training at a steady pace because it uses both the aerobic and the anaerobic systems. Interval training can be done with a wide variety of activities like running, swimming, stair climbing and even biking. An interval may consist of two minutes of moderate work followed by 30 seconds of intense work. Intervals can be set with different durations and intensities based on your own desire.
Circuit training is designed to keep the body moving from one exercise to the next with little or no rest in between each exercise. A circuit can consist of all kinds of different exercises like pushups, squats, planks, lunges, situps and dips. As long as there is urgency to get from one exercise to the next you will raise your heart rate and burn calories while shaping the body.
Strength training will help to burn calories and muscle. Although traditional strength training may not burn as many calories as cardio, strength training will continue to burn calories after you are done exercising. The more muscle you have on your body the more calories your body will be able to burn. According to the American College of Sports Medicine, it is recommended to strength train two to three days a week. Strength training for a half hour will burn 219 calories for a 160-pound person.