The type of exercise you perform determines the length of your weight-loss journey. Choose exercises that burn a lot of calories to lose weight fast. High-intensity exercise like jumping rope promote faster weight loss. Engaging in strength training builds muscle and gives your metabolism a boost. Add interval training into your routine to boost fat oxidation. Work out for at least 60 minutes to see the quickest weight-loss results.
High-Intensity Exercise
High-intensity exercise or exercising at a fast rate to the point of fatigue optimizes calorie burn. Aerobic exercises done at a high intensity cause the heart and lungs to work harder. Both running and jumping rope are examples of high-intensity aerobic exercise. According to fitness expert Martin Winkler, jumping rope burns up to 1,000 calories per hour. The higher the amount of calories burned during exercise, the faster you will lose weight.
Strength Training
As muscle mass increases so does the amount of calories you burn. Add strength training into your exercise routine to build muscle mass. A 2010 study published by the "European Journal of Applied Physiology" notes, individuals who combine diet and strength training see an increase in fat burn. To see results from a strength-training program use weights heavy enough to fatigue your muscles and allow yourself a one-day rest period between strength training days.
Interval Training
During an interval training routine, you alternate between high- and low-intensity exercises. For example, run for 90 seconds followed by jogging for 30 seconds. As noted in a 2007 study published in the "Journal of Applied Physiology," individuals who use intervals during their workouts increase their fat-burning potential. The increased fat-burning effect lasts for hours after your interval training workout.
Circuit Training
During circuit training, you perform exercises--aerobic or anaerobic--in rapid succession. Exercise done in circuits promotes faster weight loss than exercise without circuits. According to fitness expert Jeanette Jenkins, circuit training allows for maintenance of an elevated heart rate during an entire workout routine--sustaining an elevated heart rate burns more calories. To do a circuit successfully there must be no break in-between each exercise. For example, lift weights with your arms for 12 repetitions and then move on to lifting weights with your legs.
References
- "RopeSport: The Jump Rope Workout"; Martin Winkler; 2007
- PubMed.gov: Effect of Moderate Intensity Resistance Training During Weight Loss on Body Composition and Physical Performance In Overweight Older Adults
- PubMed.gov: Two Weeks of High-intensity Aerobic Interval Training Increases the Capacity for Fat Oxidation During Exercise in Women
- "The Hollywood Trainer Weight-Loss Plan: 21 Days to Make Healthy Living a Lifetime Habit"; Jeanette Jenkins; 2009
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