Losing weight quickly takes great discipline and mental strength. Your best bet is to include cardiovascular exercises and calisthenic exercises into your routines. Any type of exercise that involves multiple movements of your body will get your heart rate elevated and burn calories. To promote weight loss, the American College of Sports Medicine recommends 60 to 90 minutes of physical activity, five days a week. You do not need to do this all at once. Multiple bouts during the day is just as effective.
Running
Running is a calorie-burning exercise that you can make even more beneficial by doing variations. For example, interval training, hill running and wind sprints all work your body harder. The end result is a higher caloric expenditure during and after your exercise sessions. Interval training is done by alternating back and forth between high and low intensity. To do wind sprints, run as hard as you can for a certain amount of time, rest for twice as long and repeat. If the weather is inclement, do any form of running on a treadmill in the gym.
Jumping Rope
Jumping rope is a simplistic, yet effective fat-melting exercise. All you need is a rope and an open space. Not only does this type of cardio burn significant calories, but it also tones muscles in your arms, legs and midsection. To increase the resistance and gain quicker results, wear a weighted vest or use a weighed rope. Add in variations as well, such as alternate jumps, double jumps and side hops.
Squat Thrust Tuck Jump
The squat thrust tuck jump is a combination of two exercises in one. By themselves, they are intense. By combining them, you turn the intensity up another notch. From a standing position, bend down and place your hands on the ground. Immediately kick your legs behind your body and land on your toes. Quickly hop back forward and jump in the air. As you do this, tuck your knees into your chest. Land on the balls of your feet and go right into another rep. If you want to increase the challenge even more, execute a push-up when you move your legs backward.
Mountain Climber
A mountain climber is a high-intensity calisthenic exercise performed from a face-down position. After placing your hands about shoulder-width apart on the floor, position your feet under your body with one forward and one backward. Quickly shuffle your feet as if you were running in place. Keep your hips as low as possible while doing this. For a variation, angle your knees toward your elbows when you move your legs forward. Not only does this exercise burn calories, but it also works your legs and abs.
Alternating Lunge Jumps
Alternating lunge jumps elevate your heart rate quickly, and they also work your glutes, thighs and abs. From a standing position, place your legs in a staggered stance with your arms at your sides. Slowly lower yourself down until both knees are bent 90 degrees. Quickly thrust yourself into the air and change your leg position. As soon as you land, lower yourself back down, spring back into the air and change your leg position once again. Alternate back and forth with each leap. To increase the challenge, hold a medicine ball in your hands and raise your arms above your head every time you jump.
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