Incorporate intense workouts -- such as kettlebell, sprinting and boot camp workouts -- that burn a large amount of calories into your weekly regimen to foster weight loss. Perform regular, high-intensity workouts and consume a healthy, calorie-conscious diet to create a caloric deficit each day, which will result in weight loss. The Centers for Disease Control and Prevention caution against extreme weight loss and instead recommend losing no more than one to two pounds per week.
Killing Calories with Kettlebells
Kettlebell workouts are comprised of intervals of total-body movements paired with short rest periods, and they are performed at a rapid pace. One hour of kettlebell training burns approximately 816 calories, an extremely large number and the equivalent of running at a very fast six-minute mile pace, according to “ACE FitnessMatters.” Consider adding kettlebell workouts to your routine because they effectively boost weight loss, increase strength and cardiovascular fitness, improve balance and flexibility and enable you in getting faster and better results, recommends ACE exercise physiologist Fabio Comana.
Sprinting toward Weight Loss
Sprinting interval workouts, an intense and strenuous exercise, can scorch roughly 200 calories in a short 20-minute session, according to the American Physiological Society. The fact that you only actually engage in intense exercise for approximately 180 seconds in a 20-minute sprinting interval workout makes this exercise an excellent, highly-effective choice for those seeking weight loss. Try a sprinting workout by running for 30 seconds at maximum effort, resting for four minutes and then repeating for five rounds.
Blasting Fat with Boot Camp
Boot camp workouts consist of a variety of compound free weight and body-weight exercises, cardio exercises and total-body movements performed at a quick pace with little recovery time. Because they challenge all of the major muscles in the body as well as the cardiovascular system, boot camp workouts burn calories at a rapid pace, facilitate the development of lean muscle tissue and promote fat loss. Expect to burn approximately 600 calories for an hour-long boot camp session, according to the American Council on Exercise.
Exercise Prescriptions for Weight Loss
Experts vary somewhat in terms of the recommended weekly exercise duration for weight loss. The CDC recommends 60 to 90 minutes a day of exercise for weight loss and weight maintenance. However, a study conducted by the American Physiological Society demonstrated that exercising 60 minutes per day results in no more body fat loss than exercising 30 minutes a day. Performing more than 30 minutes per day of exercise may have debatable weight loss benefits, but exercising at least 60 minutes per day can result in health benefits such as reduced risk of disease and controlling chronic conditions, according to the Centers for Disease Control and Prevention.
- Centers for Disease Control and Prevention: Losing Weight
- ACE FitnessMatters: Kettlebells: Twice the Result in Half the Time?
- American Physiological Society: Minutes of Hard Exercise Can Lead to All-Day Calorie Burn
- American Council on Exercise: ACE Says Budget-friendly and Boot Camp-style Workouts Among Most Popular Fitness Trends in 2009
- American Journal of Physiology: Body Fat Loss and Compensatory Mechanisms in Response to Different Doses of Aerobic Exercise
- Centers for Disease Control and Prevention: Physical Activity and Health