Adding a variety of exercise routines to your weekly workout plan will help activate different muscle groups and keep you burning calories. The fastest way to lose weight is to simply burn more calories than you consume. Working out daily will increase your caloric deficit, helping you reach your desired weight loss goals.
Move Your Body
Jogging or running is an easy way to blast calories in three days -- start your three-day program with this form of exercise. Choose to interval train to increase the amount of calories you burn in order to reach your weight loss faster. The American Council of Exercise explains that interval training requires short burst of intensity followed by a recovery period. Jog or run for 30 seconds at a fast pace and followed by a two minute moderate pace. Try to maintain your intervals for 30 minutes or more.
Circuit Training
Circuit train on your second day of working out. Sports Coach Brian Mac says that circuit training comprises of six to 10 exercises that are completed one exercise after another. A rest period is taken after you complete the circuit for two to three minutes before you complete another round. Completing one exercise after another elevates the heart rate and causes you to burn more calories, promoting weight loss. An example of a circuit might be high knees, jump squats, pushups, situps, dips, jumping jacks, jumping rope and military press -- completing each exercise for 30 seconds.
Weight Train
Weight training will help you lose weight because it will build lean muscle on your body. Having lean muscle will help you burn more calories throughout the day. On your third day choose to train each major muscle group of the body including legs, chest, back, biceps, triceps, shoulders and your core. Complete two exercises per muscle group like the leg extension and the leg curl for your lower body. Perform a bench press and chest flys for your chest and a seated row and lateral pull down for your back. Complete hammer bicep curls and traditional bicep curls, along with tricep extensions and dips for your arms. Finish with front raises and military presses for your shoulders -- and a plank and reverse curls for your core.
Considerations
The best way to lose weight is to find exercises you enjoy. Activities that promote weight loss are kickboxing, riding a stationary bike, hiking, swimming and dancing at a high intensity. As you get more fit, choose to increase your activities to five days a week in order to promote greater weight loss.
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