When it comes to losing weight quickly, there is no shortage of supplements, herbal formulas, appetite suppressants and "miracle" shakes available. Exercise is an activity you can use to help you lose weight, and it comes with no harmful side effects. When you want to lose weight quickly through exercise, there are several types of exercise you can do.
Running
Cardiovascular exercise is characterized by the major muscle groups working in a repetitive motion. This type of exercise can help increase your lung capacity, it can strengthen your heart and it can also burn significant calories. Running is a type of cardiovascular exercise that you can do on a treadmill or you can go outside and run on the streets. If you want to increase your intensity, run up hills. Running comes with benefits, but it only involves the lower body.
Full Body Exercise
Elliptical training, rowing, cross country skiing, swimming and kickboxing are all forms of exercise that work the upper and lower body simultaneously. This causes more muscle fiber recruitment and more joint range of motion, which can increase the number of calories you burn. Cross country skiing at a moderate intensity for 30 minutes can burn approximately 327 calories for a 180-lb. person.
Spinning
Spinning is a type of cardiovascular exercise that is done in a group setting. An instructor leads you through an hour-long class that takes place on a stationary bicycle. Loud, motivating music plays as you alternate your resistance and speed for the duration of class. This form of exercise is labor-intensive and if you do it on a regular basis, you can lose weight quickly.
Rope Jumping
Jumping rope is a type of plyometric exercise that involves short, fast explosive movements. Not only can this type of exercise lead to quick weight loss, but it can also increase your leaping ability and tone your calves, abs, shoulders and upper back. To make this exercise more intense, use a weighted jump rope.
Sprint Intervals
Interval training is characterized by increasing your intensity to a maximal effort, then coming back back to an easy pace. According to the Mayo Clinic, the more vigorously you exercise, the more calories you will burn. Here is an example of how it works. Start out with a five to 10 minute light warm-up. Increase your intensity to about 80 percent maximal effort and go for 30 seconds. Come down to about 50 percent effort and go for 60 seconds. Alternate back and forth 12 to 15 times and finish with a five- to 10-minute cool-down at a light intensity.
Weight Training
Building muscle can help increase your metabolic rate and lead to more calories being burned when you are at rest. Exercises should target all of your major muscle groups. Examples of these include chest presses, shoulder presses, back rows, triceps extensions, biceps curls and squats. Perform 10 to 12 reps and three or four sets or each exercise.
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