Excess weight has a major impact on physical and emotional health. Wanting to rid yourself of weight quickly takes never-ending discipline and desire. The exercises you use for weight loss need to involve multiple parts of your body. Perform them in a circuit format with short rest breaks to keep your heart rate elevated and promote fast weight loss.
Wind Sprints
Running wind sprints is a type of interval training. This causes you to burn calories while you do it, but also causes a residual effect after you are finished. This is called the excess post-exercise oxygen consumption, or EPOC. Simply put, your body continues to burn calories at a rapid pace to get back to pre-exercise oxygen and heart rate levels. To do wind sprints, start with a light five-minute jog, then sprint hard for 30 seconds. Rest completely for 60 seconds and repeat for a set of reps. You can also apply this to indoor cycling, elliptical training, rowing or any other form of cardio you enjoy.
One Arm Clean and Press
The clean and press is an Olympic-style compound exercise that works more than one muscle at a time. It is normally done with a barbell or two dumbbells. By using one arm and one dumbbell, you can make this exercise even more intense than it already is. To perform it, place the dumbbell on the floor and stand behind it with your feet slightly wider than shoulder-width apart. Slowly bend down and grab the weight with your right hand. In one smooth and quick motion, lift the weight, swing it around and up until it as at shoulder height, then push it straight above your head until your arm is extended. Slowly lower it to your shoulder and back to the ground. Repeat with your left arm and continue to alternate back and forth. Because this exercise also builds muscle, you will boost your resting metabolic rate, leading to more calories being burned while you're at rest. Because you're burning more calories, you'll lose weight faster.
Squat Thrusts
Squat thrusts work the legs and abs, and they are old-school calisthenic exercises. From a standing position with your feet together, bend down, place your hands on the floor and kick your feet backwards. As soon as your toes touch the floor, kick them back forward and come back to standing. To increase the challenge, perform a push-up when you kick your legs back and jump in the air when you kick your feet forward. Because this works multiple muscles, it helps burn calories.
Jumping Rope
Jumping rope is a high-intensity, low-impact plyometric exercise. Plyometrics are characterized by explosive movements. Because you are only hopping a few inches off the ground, the impact is mild. This doesn't mean you cannot break a sweat and quickly burn calories while jumping rope, though. To increase the challenge, use a weighted rope or wear a weighted vest.
Frog Jumps
Frog jumps, or frog hops, are plyometric exercises that work your legs and abs while burning calories. They are performed from a standing position with your feet about shoulder-width apart. After lowering yourself into a squat and moving your arms behind your body, leap in the air forward as high and far as you can. Reach your arms straight above your head when you do this. As soon as you land, lower yourself into another squat and repeat.
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