Rapid weight loss does not require extensive equipment, machines or complicated routines. Your best path to quick weight loss entails doing challenging workouts that raise your heart rate for an extended period of time. Alternate your simple workouts to get a mix of aerobic, strengthening and flexibility exercises. Complement your workouts with increased daily activity, such as climbing the stairs rather than using the elevator or hiking with friends on the weekend. If you have health concerns, consult your doctor before beginning a weight-loss regimen.
Step 1
Set achievable goals. Rather than focusing on the big picture regarding your weight loss and fitness goals, aim for daily workout targets such as walking briskly for 30 minutes.
Step 2
Measure your progress. Use a pedometer to count the number of steps you take during the day. Incorporate more walking so that you add 1,000 steps to your total every week. Ultimately, you want to be able to walk briskly for 10,000 steps per day.
Step 3
Increase your challenge level. Incorporate inclines into your walking route. If you use a treadmill, set it at a 10 percent grade for part of your workout. Add an upper-body strengthening component to a walking workout by pumping light hand weights. Target your lower body by raising your knees higher for part of your walk.
Step 4
Burn more calories with interval training. You lose weight faster when you increase the pace of your workout. As you walk, time yourself. Every five minutes, spend 30 seconds doing a burst of speed. You can speed walk, sprint, run in place, do jumping jacks or skip rope. Slow down to recover for one minute. Return to your brisk pace for four minutes before sprinting again.
Step 5
Incorporate stretching into your cool down. The cardiovascular workout warms up your muscles and lubricates your joints, preparing them for a deep stretch. Do a series of yoga sun salutations, which target your core muscles as well as your upper and lower body.
Tips and Warnings
- Stay hydrated as you exercise.
Things You'll Need
- Pedometer
- Hand weights
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