Weight loss goes hand in hand with diet and exercise. When you want to lose weight quickly, you need to be very strict and focused on both of these things. As far as exercise goes in particular, you have to perform weight training to build muscle and you need to do cardio to burn calories. Muscle can work for you when you are at rest due to its high metabolic rate. The key is to do exercises that involve as much of your body as possible.
Step 1
Perform high intensity interval training (HIIT). Start with a five-minute light warm-up. Go all out for 30 seconds, then come down to a moderate intensity for 60 seconds. Crank your intensity back up again for 30 seconds. Alternate back and forth for 30 to 40 minutes and finish with a light five-minute cool-down. Apply interval training to running, biking, swimming, elliptical training, stair stepping or any form of cardio that you find enjoyable.
Step 2
Perform chest presses on a stability ball. Lie on the ball with dumbbells in your hands and your shoulders and head in a comfortable position. Lift your hips up so there is a straight line from your shoulders to the backs of you knees. Push the dumbbells straight above you and hold them an inch apart with your palms facing forward. Lower the dumbbells by bending your elbows. Stop when your upper arms are parallel to the floor, then push them back up. Do 10 to 12 reps.
Step 3
Do burpee presses with dumbbells. Stand with your feet shoulder width apart and hold dumbbells in your hands. Place the dumbbells on the ground, kick your legs behind you and do a push-up. Snap your legs back forward, stand up and press the weights above your head. Lower them back to the floor and repeat 10 to 12 times.
Step 4
Do 10 to 12 reps of one-arm lateral rows. Place your right hand on an exercise ball, and hold a dumbbell in your left hand. Place your feet in a staggered stance with your right foot forward. Bend over slightly, lift the weight up to hip height and lower it back down. Hold your arm in tight against your body when you do this exercise, and keep your back straight.
Step 5
Perform triceps dips with a bench and ball. Place your heels on the stability ball and your hands on the edge of a bench. Lower your body down toward the ground, and push yourself back up when your elbows are flexed 90 degrees. Do 10 to 12 reps.
Step 6
Perform seated twist curls on the ball. Sit upright and hold the dumbbells at your sides with your palms facing in. Extend your left leg straight out in front of you. Curl the dumbbells up and twist your wrists so your pinkies are facing each other. Lower the weights, place your foot down, lift your opposite leg up and repeat. Do 10 to 12 reps.
Step 7
Do all the weight training exercises in a circuit. Take 60-second active rest breaks in between each exercise and do step-ups on a BOSU ball. After you finish a full circuit, rest for 60 seconds and start over. Do four full circuits, and do this routine three times a week on alternating days. Perform your cardio training three days a week on the alternating days of your circuit workout.
Tips and Warnings
- A BOSU is a functional training tool that has an inflated dome side and a flat side. Step-ups are done with the dome side up.
- This is an intense workout. If you have never trained before or have taken a lot of time off, make sure to get medical clearance from your doctor before attempting any new exercises.
Things You'll Need
- Dumbbells
- Stability ball
- BOSU ball
- Bench
Member Comments