Weight loss occurs when you eat healthier foods, reduce your caloric intake and participate in regular bouts of exercise. The quicker you want to lose weight, the more effort you are going to have to put forth. To maximize your results and lose weight quickly by exercising, you should get as much of your body involved with your exercises as possible. Couple this with a circuit format and you can build a lean, defined body in no time.
Step 1
Run in the form of interval training. Jog at a light pace for 5 minutes to warm up. Run as fast as you can for 20 seconds, then jog again for 40 seconds. Alternate back and forth for 30 minutes and finish with a light 5-minute cool-down jog. Do interval training three times a week on nonconsecutive days. If you do not like running, do a type or cardio that you do like and alternate intensity as explained here.
Step 2
Execute a set of push-ups with leg raises. Lie on your stomach with your hands slightly wider than shoulder-width apart and your toes hip-width apart. Push yourself up in the air and form a straight back by contracting your abs. Raise your right leg up and lower your body towards the floor. Stop when you feel a strong contraction in your chest muscles and push back up. Lower your right leg and lift your left leg. Do another push-up and place your left foot back on the ground. Keep alternating each leg raise with each push up.
Step 3
Stand with your feet shoulder-width apart to do squat shoulder presses. Hold dumbbells at shoulder height with your palms facing forward. Lower your body down until your thighs parallel the floor. Stand back up and push the dumbbells straight above your head. Lower them back to shoulder height and go right back into a squat. Repeat for a set of reps.
Step 4
Lunge across the room while doing biceps curls. Hold dumbbells at your sides and take a step forward with your left foot. Lower your body down until your left thigh parallels the floor and your right knee is one inch above the floor. Hold this position as you lift the dumbbells to your shoulders and squeeze for a second. Lower the weights back down as you come back up and step forward with your right leg. Place your right foot on the floor, lower yourself down and curl again. Continue this pattern across the floor.
Step 5
Perform a set of burpees. Stand with your feet shoulder-width apart and your arms at your sides. Bend down and place your hands on the ground on the outsides of your feet. Kick your legs behind your body and land on your toes. Go right into a push-up and snap your feet back to the starting point. Leap in the air as high as you can and reach for the sky with your arms. Land back down and repeat.
Step 6
Lie face-up to do bicycle crunches. Lift your legs, bend your knees 90 degrees and level your shins to the floor. Place your hands on the sides of your head and curl your body up into a crunch position. Bring your left elbow and right knee toward each other as you extend your left leg out straight. Reverse the motion and bring your right elbow and left knee toward each other as you extend your right leg out straight. Alternate back and forth in a smooth, cycling motion.
Step 7
Execute a set of starbursts. Stand with your feet hip-width apart. Crouch down into a deep squat and jump in the air as high as possible. Extend your arms and legs out at an angle so you form an "X" with your body. Land with your feet hip-width apart and repeat.
Tips and Warnings
- Perform exercises two through seven back to back with 30- to 45-second rest breaks in between. That's one circuit. Perform four to five circuits total. Do this workout three times a week on the alternating days of your interval training.
Things You'll Need
- Dumbbells
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