A healthy weight-loss plan should include diet modifications and physical activity. Exercise plays an important role in burning calories, causing your body to burn fat. Lose weight quicker by selecting intense forms of exercise, for higher calorie burning potential. Setting goals and sticking to them helps you meet your fast weight-loss goals.
Calculate your Weight-Loss Goals
Losing weight fast with exercise requires calculating your weight-loss goals. The healthiest rate to lose weight is 1 lb. to 2 lbs. a week, according to MedlinePlus. Because a pound of fat is equal to 3,500 calories, a 2 lb. weekly weight loss requires burning 7,000 calories a week. This is about 1,000 calories a day. If 1,000 calories a day seems like a lot, you can combine physical activity with diet changes. For example, you can burn 500 calories a day through a daily exercise session and trim 500 calories from your diet, for a total of 1,000 calories.
Schedule High-Intensity Activities
Select activities that burn the most calories per hour to lose weight quickly. A 160-lb. person can burn 183 calories an hour walking, according to MayoClinic.com. Running, on the other hand, burns 986 calories an hour. Using a stair treadmill for an hour sheds 567 calories an hour, and playing singles tennis burns 584 calories. Select the most intense activities you can handle. Talk with your doctor before starting a new exercise program.
Don't Skip Strength Training
It's easy to favor aerobic activity; it burns more calories an hour. Strength training, however, plays a very important role in fast weight loss. Although you only burn 219 calories an hour using free weights, your body continues to burn more calories all day. You need two to three strength training sessions a week. Schedule 20 to 30 minutes per session. You can use resistance bands and your own body weight to strength-train at home. A gym offers weightlifting equipment to accomplish strength training. If you need help getting started, the Centers for Disease Control and Prevention offers video clips.
Stay on Track
Set realistic and attainable goals for losing weight quickly through exercise. If goals aren't realistic, you may lose motivation. MayoClinic.com recommends setting SMART goals. This acronym stands for specific, measurable, attainable, relevant and time-limited. For example, you might decide to jog for 30 minutes daily, five times a week for the next four months. Setting these specific goals helps meet your goals.
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