Losing weight quickly doesn't mean you need to spend a lot of money on expensive cardio machines or a gym membership. You don't even need costly supplements or a personal trainer. Some old-fashioned hard work combined with the latest in exercise science wisdom will have you shedding pounds without spending a dime. As always, you should consult your physician before beginning any exercise or diet program.
Diet and Cardio
Step 1
Cut your daily calories by ten percent, but do not go below 1,500 calories or you will risk becoming malnourished.
Step 2
Walk, run, do stairs or plyometrics (jumping exercises) four days a week for 30 minutes as part of an interval cardio training program. Interval training boosts your metabolism and cuts weight quickly.
Step 3
Warm up for ten minutes by marching or jogging in place. Then alternate between three minutes of intense exercise followed by one minute of low-intensity exercise.
Step 4
Walk quickly, go up stairs, run, or do jumping jacks for three minutes.
Step 5
Slow down and march in place, walk, or jog at a reduced pace for one minute to give your body a chance to recover from the high intensity portion of your workout.
Step 6
Kick up the pace again for another three minutes and continue the pattern for a total of 20 to 30 minutes, followed by a slow-paced cooldown for five minutes.
Strength Training
Step 1
Add two days a week of strength training with bodyweight exercises to your routine.
Step 2
Do planks, crunches and squats to work your upper body, lower body and abs. Work up to two or three sets of 20 crunches and squats.
Step 3
Do plank exercises. Planks are done by coming onto your hands and toes with your face down like you are in the top of a push-up position. Position your hands directly below your shoulders and your feet hip-width apart. Keep your body in a straight line from head to heels. Hold this position for 20 to 60 seconds.
Step 4
Do squats. Squats are done by standing with your feet shoulder-width apart, putting your hands on your hips, and bending your knees as you move your hips back and your shoulders forward. Stand back up with your legs straight. Keep your back flat throughout this exercise and do not let your knees pass your toes.
Step 5
Work up to doing three sets of 15 push-ups, pull-ups, lunges, and sit-ups once you can easily do the planks, squats and crunches. Work up to three sets of 30 or more sit-ups.
Tips and Warnings
- Exercise in front of a mirror to check your form while you are learning the exercises. Stop using the mirror once you have mastered your form so you can better concentrate on deep breathing, muscle contractions and how your body feels.
- Losing one to two pounds a week of fat is healthy. Trying to lose more weight by excessive calorie cutting or dieting can be dangerous to your health.
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