If you want to lose weight, the key is to start now. With three-day weight loss exercises, you can start burning fat, toning and working toward the body you want immediately. For best results, review your diet and general health as well. Eating healthfully, staying hydrated and getting plenty of rest will help you get the most out of your exercise program. Remember to see your health care professional if you have any concerns or questions before starting an exercise program.
Type of Exercise
The fastest way to burn calories is through cardio exercise, so if you want to lose weight in three days, you should focus on exercises such as running, hiking, swimming, biking and skiing. According to the Mayo Clinic, the top calorie burners are running -- which, if you run at 8 mph, burns around 1,000 calories per hour -- followed by rollerblading and jumping rope. If you can, do two or more types of cardio because this will challenge your body and increase your overall calorie burn.
Intensity
Whatever exercise you choose, the key to losing weight fast is to work at high intensity. According to the "Journal of Applied Physiology" a 2006 study at the University of Guelph in Ontario, Canada, showed that when eight women did high-intensity cardio for 60 minutes, three times a week, their whole-body fat burning capacity improved by 36 percent. Using high-intensity exercise also helps you burn more calories in less time, so it is ideal for kick-starting your weight loss program.
Setting
According to the "The 30-Minute Outdoor Workout," a study conducted by California Pacific Orthopedic and Sports Medicine school showed that people who exercised outdoors lost an average of 7.43 pounds and 6.17 percent body fat in eight weeks. This is because outdoor workouts challenge your body with varied terrain, obstacles and weather, forcing you to expend more energy to adapt. Try to do at least part of your three-day regimen outdoors, and mix hiking or running with sudden bursts of exertion, such as lunges, leaps, park-bench pressups and park-bench dips.
Schedule
To boost your weight loss, an "Army Times" article recommends scheduling an evening workout to keep your metabolism revved up all night. According to the article, if you do 20 to 30 minutes of moderate-intensity cardio before you go to bed, you will burn more calories while you sleep.
References
- Mayo Clinic: Exercise for weight loss -- Calories burned in 1 hour
- "Journal of Applied Physiology"; "Two weeks of high-intensity aerobic interval training increases the capacity for fat oxidation during exercise in women"; Jason Talanian; Dec 14 2006
- "Fitness" Magazine: Get Fit Outdoors in 30 Minutes
- "Army Times": 10 Ways to Jump Start your Metabolism
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