Although cardiovascular exercises get a lot of attention for causing weight loss, they do not stand alone. Weight training exercises are effective as well because of the metabolic activity of muscle. Any time you build muscle, you burn more calories while you are resting. Incorporate weight training exercises that involve multiple movements of the body, and you will also burn sufficient calories while you perform them.
Step 1
Walk at a fast pace, then break out into a run to lose weight. Run as fast as you can for 20 seconds, then jog lightly for 40 seconds. Alternate back and forth for 30 minutes and finish with a five-minute brisk walk. Run up hills and jog back down to add a variation to this type of training.
Step 2
Step onto an elliptical trainer to work your upper and lower body at the same time. Place each foot on a pedal, grab a pole with each hand at about chest height and proceed with your workout. Move the handles back and forth smoothly as you simultaneously glide back and forth with your feet. Increase the resistance on the console to make your workouts more challenging.
Step 3
Grab a pair of dumbbells to do lunge and presses. Stand with your feet about hip-width apart and hold the weights up by your shoulders with your palms facing each other or forward. Take a long step forward with your left foot, lower yourself into a lunge and press the weights straight over your head. Step back to your starting point as you lower the weights back down. Step forward with your right foot, press the weights again and continue to alternate back and forth until you've done 10 to 12 presses. Keep your back straight and core tight throughout.
Step 4
Execute a set of squat thrusts. Stand with your feet together and arms at your sides. Lower yourself down by bending your knees and place your hands on the floor. Kick your legs behind your body and land on your toes. Hold for a brief second, kick your feet back forward and stand back up. Repeat for 12 to 15 repetitions.
Step 5
Position your hands and feet on the floor to do alternating T-push-ups. Place your hands slightly wider than shoulder-width apart and feet together behind you with your legs straight. Push yourself off the floor and rotate your body to your right. Lift your left hand off the floor and extend your arm straight in the air as you stack your feet and balance for a full second. Rotate your body back around, place both hands on the floor and do a push-up. Rotate to your left this time and hold for a second. Continue to alternate back and forth until you've done 10 to 12 reps total.
Step 6
Stand with your feet about shoulder-width apart to do frog hops across your lawn. Lower yourself into a squat and move your arms behind your body. Swing your arms forward forcefully as you jump in the air and reach for the sky. Land on the balls of your feet, lower yourself back down and jump again. Repeat for 10 to 12 jumps.
Things You'll Need
- Dumbbells
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