Weight loss workouts vary in how quickly they work, based on a number of variables, according to Tom Venuto, author of The Body Fat Solution. The most critical factor is creating a calorie deficit, which means that 500 more calories per day are burned than consumed, leading to weight loss of one pound per week. Increasing the weekly calorie burn will speed the weight loss. The second most important factor is choosing a workout regimen that is sufficiently intense to burn calories while still being enjoyable. Fortunately, Venuto explains that any moderately intense physical activity you enjoy for a total of 60 minutes per day will lead to steady, sustainable weight loss.
Running
Whether on the road or indoors on a treadmill, running is an efficient fat-burner, according to the American Council on Exercise. How quickly you see results depends on your present weight, how often and how much time you spend running and the speed you can sustain. A 160-pound person running at eight mph will burn 986 calories per hour, according to MayoClinic.com. Assuming caloric intake stays constant, this would result in almost two lbs. of weight loss per week.
Recreational Workouts
Quick weight loss workouts can include recreational activities you enjoy, such as ice skating or inline skating, provided you maintain a steady pace and moderate intensity. According to health.harvard.edu, either form of skating will burn 260 calories in 30 minutes, or 520 calories per hour. Swimming, dancing and playing tennis offer similar calorie-burning benefits.
Step Training
The American Council on Exercise recommends step training as a fun alternative to jogging. Low impact step aerobics creates far less stress on the joints while providing the same cardiovascular and calorie-burning benefits. Use a step that does not require you to bend your knees more than 90 degrees; beginners should limit themselves to four to six inch platforms. Enjoy the music and choreography of a step class and burn 520 calories per hour.
Interval Training
MayoClinic.com reports that incorporating interval training into an established cardio workout effectively increases the calories burned per hour. To use interval training with bike riding, for example, first establish a steady pace. Increase the pace to a higher intensity that you can maintain for 60 to 90 seconds before returning to the original pace. Repeat this several times during the workout. Intervals work for people of any fitness level. When you have acclimated to your normal pace, increase both it and the intensity of your intervals for continued results.
Strength Training
The value of strength training for weight loss is often overlooked, according to Venuto, but the results can be profound. Adding two or three strength training session per week to a workout regimen will burn more than 400 calories per hour for a person weighing 160 pounds. The greater benefit, however, is that muscle burns more calories than fat. As lean muscle develops, your metabolism increases so you burn calories faster during your cardio workouts and even at rest. This makes it an essential weight loss workout that will bring quicker results, Venuto says.
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