When you want to lose weight quickly, you also have to be motivated and willing to make changes to your lifestyle. Exercise is a big part of this game plan, and you have several options. The most important thing to focus on is aerobic, or cardiovascular exercise. This is performed in a steady, continual motion and it burns calories effectively.
Running
Before you begin running for cardio, spend five to 10 minutes doing a light warm-up at a fast walking or jogging pace. Then run at an intensity that causes you to breathe heavier and break a sweat. Once you finish your session, perform a five- to 10-minute cooldown at a jogging or fast walking pace. Follow this same pattern with all of your exercises.
Indoor Cycling
Indoor cycling is performed on an upright exercise bike. Unlike running, this form of cardio does not cause impact, which makes it a good option if you have any issues with your joints. You can either use the bike for your own workouts, or you can attend group classes. During these classes, you alternate your intensity back and forth high to low while taking direction from an instructor. This interval training method causes a boost in caloric expenditure.
Elliptical Training
Elliptical training offers you a full-body workout without impacting your joints. To use an elliptical, stand on the foot platforms, grasp the vertical poles and move your arms and legs back and forth as if you were cross country skiing. Not only do your burn calories with elliptical training, but you also work muscles in your legs, hips, back, arms, shoulders and chest.
Rowing
Rowing is another form of low-impact cardio that works your upper and lower body. Perform from a seated position with your feet in footholds and hands grasping a straight bar. Simply push yourself back by extending your legs and pull the handle to your lower stomach. Reverse the motion by bending your knees and extending your arms and repeat. You are basically simulating the same rowing motion you would experience on a boat.
Stair Climbing
Stair climbing is performed on a stair climber or set of actual stairs. A stair climber has a small staircase that revolves as you continually walk in place. This type of training is low impact and fires up the muscles in the buttocks and thighs. You also can opt for a stair stepper. With this machine, your feet stay still on platforms that rise up and down as if you were walking up stairs.
Minutes Devoted to Exercise
All forms of cardio are only going to be effective if you do them long enough. When fast weight loss is your goal, you need to exercise longer. The American College of Sports Medicine recommends 60 to 90 minutes of activity to lose weight. Exercise at least five days a week to get the best results. If you are pressed for time, exercise in shorter bouts and accumulate your minutes throughout the day. This will allow you to work out at a higher intensity because you will not be exercising as long.
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