Although dieting is an important part of losing weight, exercise can help you drop the pounds as well. The more calories that you burn, the quicker you will reach your weight loss goal. You need to burn 3,500 calories to get rid of one pound of fat. Upping the intensity of your workout can help you burn these calories quickly in order to slim down and tone up.
Step 1
Determine how quickly you want to lose the weight. If you want to achieve quick weight loss, you will probably need more than 20 minute workout sessions a couple of days a week. Instead, make time to exercise at least an hour a day five times a week.
Step 2
Perform exercises that work multiple muscle groups. Getting a full body workout can help you lose weight quickly. Mix up your cardio by performing exercises like stair climbing, running, jumping rope and rowing. Doing a variety of cardio can help you lose the weight quickly.
Step 3
Set time limits. In order to keep your intensity up, you should set a time limit as to how long you plan to workout. For instance, if you just start peddling in the quick start mode on a stationary bike, you may not push yourself.
Step 4
Start an interval training program. Interval training workouts are high calorie burners and can help you lose weight quickly by increasing the intensity in small bursts during your workout. With interval training, you will have a warm-up, a short period of intensity, and a cool down session. Many workout machines, like treadmills and ellipticals, have an interval mode.
Step 5
Include weight and strength training exercises if you wish to lose weight. Muscle mass can help you build more calories when you are trying to lose weight. You can use planks, squats, arm curls, shoulder presses, lunges and pushups to build muscle and lose weight. You can aim to perform at least two sets of 20 to 30 reps of each exercise. Allow for periods of rest when strength training.
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