When you want to lose weight fast, you need to be very disciplined and be willing to make significant changes in your daily life. Exercise is an activity recommended by physicians to prevent diseases and help treat current ones such as high blood pressure and high cholesterol. It is also very efficient at burning calories, which can lead to weight loss. If you want to lose weight fast with exercise, you are going to have to take it to the extreme.
Step 1
Go for a run. Running involves the legs, which are a large muscle group. This kind of cardiovascular activity can help increase your aerobic capacity, and it is also efficient at burning calories. Run for 45 to 60 minutes, and to increase your intensity, run up hills. Start with a five-minute warm-up at a light intensity and finish with a five-minute light cool-down.
Step 2
Work your whole body at the same time. Exercises that work your upper and lower body at the same time can maximize your workouts. Examples of these are elliptical training, rowing, swimming and kickboxing. Do these types of cardio for 45 to 60 minutes.
Step 3
Attend a spinning class. Spinning is a form or cardiovascular exercise that is done in a class setting. You man a stationary bicycle and perform intervals of high and low intensity in the direction of an instructor. These classes generally last 60 minutes, and they are intense.
Step 4
Lift weights to build muscle. Muscle is metabolically active tissue, meaning your body burns calories to keep it preserved. Do exercises that target your whole body such as chest presses, shoulder presses, back rows, tricep extensions, bicep curls and lunges. Do 12 to 15 reps with moderate weights and for three to four sets.
Step 5
Perform sprints. Sprint training is a high intensity form of cardio that can burn significant amounts of calories while you do it and several hours after you are done. To do this training, start with a five-minute light warm-up. Sprint all out for 15 seconds, then jog at a slow pace for 30 seconds. Perform 12 to 15 sprints and finish with a light jog for five minutes. Although this is called "sprint training," you can apply it to any form of cardio.
Step 6
Add more exercise into your daily activities. During the course of the day, look for creative ways to exercise. For example, go for a 10-minute power walk at lunch, then use the stairs instead of an elevator upon your return.
Step 7
Be consistent and mix it up. Do your cardio workouts four to five days a week and do weight training two to three days a week. Here's an example of what your week can look like. Do sprint training on Monday and Thursday, take a spin class on Wednesday, do weight training on Tuesday and Friday, do elliptical training on Saturday and go for a run on Sunday.
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