Two weeks is not a significant amount of time to lose weight, but it is not out of the question. If you have the discipline, you can lose up to 4 lbs. in this time frame. When you have a gym to work out in, your odds of losing weight go up because you have multiple workout options to choose from.
Preparation
Cardiovascular training is pivotal when you want to lose weight in two weeks. Walk into the gym and spend a few minutes inspecting the aerobic machines. You will likely see treadmills, elliptical trainers, indoor bikes, ladder climbers, rowing machines and stair machines. Try each one out and learn how to use the controls to see which ones you like the best. If you don't know how to use a certain machine, hire a personal trainer or look for a staff member for assistance.
Interval Training
Once you have picked your cardio machine, it is time to put it to good use. Start your workout with a light 5-minute warm-up to loosen up your body and raise your core temperature. Increase your pace to a point that is about 80 percent of your maximum effort. Remain here for 30 seconds, then reduce your pace to about 50 percent maximum effort. Keep going back and forth for 45 minutes and finish with a light five-minute cool-down. This is interval training, and it can boost your caloric expenditure, according to MayoClinic.com.
Weight Training
Weight training is an important part of a two-week weight loss plan. By building muscle, you will increase your resting metabolic rate. In fact, every pound of muscle you build will burn an extra 30 to 50 calories a day, according to the University if Michigan Health System. Perform exercises that target all your major muscle groups, and use dumbbells because they cause you to recruit excess muscle fibers to remain stable. Chest presses, shoulder presses, bent-over rows, lying triceps extensions, biceps curls and split-leg lunges are examples. Aim for 12 to 15 reps with each exercise and do them back-to-back in the form of a circuit. Perform four circuits total.
Active Breaks
When you do your circuit workouts, perform some form of aerobic activity for 60 seconds between each set. You have a lot of options at the gym. Step on a stair stepper, jog on a treadmill, grab a jump rope and jump or glide on an elliptical machine. This will supercharge your caloric expenditure while you build muscle. You do not need to do this at an intense pace. Keep it slow and steady or else you will exhaust, and perhaps discourage, yourself.
Time Frame
Being that you only have two weeks, work out every day. Alternate your workouts. Do your circuit training on one day, and do your cardio the next. Continue this pattern.
Classes
Gyms commonly offer multiple classes that are designed for muscle toning and calorie-burning, such as dance aerobics, kickboxing and cardio sculpting. See what your gym has to offer and substitute a class or two in place of your regular workouts during the week. This can be a motivating factor if you like the company of people while working out.
Considerations
If you follow a diet that is high in fat, sugar and sodium, you will not only compromise your weight loss, but you will also have low energy levels when you work out. Keep your diet high in nutrient-dense foods, like fruits, vegetables, whole grains and beans. To further boost your weight loss efforts, cut back on your daily intake. By cutting back by 500 calories a day, you will lose about 1 lb. a week, according to the National Institutes of Health. This is not counting the calories you will be burning with exercise, either.
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