Most weight-loss programs recommend regular activity. The type of activity you select, however, has an effect on how quickly you shed pounds. Selecting workouts that focus on a mix of high-intensity and low-intensity movements will assist in making your body work harder so that you can achieve your weight-loss goals.
Circuit Training Workout
If you get bored working out, circuit training is an option for faster weight loss. Expect to burn 30 percent more calories during your workout, reports "Fitness" magazine. This workout keeps you moving by rotating between high-intensity cardio and strength training.
Select a high-intensity cardio activity, like jumping rope, stepping up and down on stairs or running. Complete this activity for three minutes. Then rotate to a strength-training movement for three minutes. Rotate back to the same cardio movement for three minutes and then select a different strength-training movement. Repeat this cycle for 30 to 60 minutes.
Interval Training Workout
Another option for maximum weight loss is interval training. This type of activity burns more fat than regular cardio sessions, reports "The New York Times." Select two types of activities, moderate and vigorous -- for example, walking and jogging. Walk for three minutes, then switch to jogging for three minutes. Complete this pattern for at least 30 minutes to shed more fat.
Burning Fat With Strength Training
If strength-training movements aren't incorporated into your workout routine, set aside time. You need two to three sessions weekly. Strength training boosts calorie burning throughout the day, not just during your workout. Sessions need to last about 20 to 30 minutes and work all the major muscle groups. Take a day of rest between strength-training sessions.
Calorie-Burning Cardio
Whether you're circuit training or interval training, doing higher-intensity cardio activities will boost fat burning. For example, walking burns 183 calories an hour, while jumping rope burns 730 calories an hour for a 160-lb. person, according to Mayo Clinic. Climbing stairs is another calorie burner -- 657 calories an hour. As you get stronger, try running, which burns 986 calories an hour, compared to jogging, which burns 584 calories an hour. Talk with your doctor before starting any new physical activity plan.
References
- Mayo Clinic: Exercise for Weight Loss
- Mayo Clinic: Eating and Exercise: Five Tips to Maximize your Workouts
- Centers for Disease Control and Prevention: How Much Physical Activity Do You Need?
- Mayo Clinic: Strength Training: Get Stronger, Leaner, Healthier
- New York Times: A Healthy Mix of Rest and Motion
- Fitness: Burn 30 Percent More Calories
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