Achieving fast weight loss through exercise can be done with a bit of determination and focus. Choosing activities that burn the most calories provides effective results, as do exercise routines combined with decreased caloric intake and drinking plenty of water. To burn fat quickly and efficiently, choose exercises that get the heart pumping and your body sweating, and that combine with a variety of weight-bearing exercises that provide optimal results and long-term health benefits.
Step 1
Engage in high calorie burn activities, such as jogging, bicycling and swimming. Intense cardio-aerobic exercise routines offered by gym instructors, such as kickboxing, step and body toning workouts, provide excellent methods of increasing heart rate and metabolism, leading to faster weight loss as the body demands and consumes more energy. Depending on your age and overall health or stamina, you might need to perform shorter bursts of exercise several times a day until your stamina and endurance levels increase. You also can buy exercise videos or DVDs from local stores or over the Internet. Which ones you choose depends on what activities you like and what you hope to achieve.
Step 2
Perform at least 45 minutes to 1 hour of vigorous exercise every day for optimal and fast weight loss results. The National Academy of Sciences and the World Health Organization (WHO) reports that people wanting to lose weight fast should exercise at least 60 minutes a day. A variety of DVD choices make exercising at home a cheap, effective way to lose weight and build muscle; these range from dancing to traditional calisthenics and exercise routines and military-style workouts. The U.S. Surgeon General has long promoted taking 10,000 steps a day to help boost and maintain metabolism, not only for weight loss but also weight loss management and maintenance.
Step 3
Combine cardio or aerobic workouts with weight bearing exercises to maximize calories burned. For example, perform lunges or squats with 8- to 10-pound dumbbells placed on your shoulders. Purchase and wear ankle or wrist weights while walking or exercising to maximize your efforts. The University of Colorado at Denver performed a study that showed weight lifting added to exercise plans is an effective and fast weight loss strategy.
Things You'll Need
- Ankle and wrist weights (optional)
- Exercise DVDs (optional)
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