How to Lose Weight Fast with Exercise
1 Do 1-3 days of high intensity exercises or interval training.
Try to rework your exercise plan if you workout at a moderate intensity or are only doing steady-state cardio for your workouts.
Higher intensity exercises and interval training have been shown to help support weight loss better than steady-state cardio. Including a few days of higher intensity exercises can help your body burn more calories and more fat per exercise session.
If you are unsure of what pace you’re maintaining, judge by how well you are able to keep up a conversation. If you can talk with ease, it is low intensity, if you find a little trouble catching your breath while talking, then you are most likely at a moderate pace. If you cannot say short sentences without taking a breath, you are at a high intensity.
Interval training specifically, is a combination between both moderate intensity exercises and high intensity exercises. The combination of the two helps your body burn more fat and increases your metabolic rate several hours after your workout is over.
2 Design your own interval training routine.
You can do interval training at home or at the gym. Designing your own plan will allow you to have more flexibility and control your overall intensity.
Jump rope. Try to jump for 1 to 2 minutes in a row, and then take a rest at a low to moderate pace. Try to do 2 to 5 periods of jumping rope per day.
Climb stairs or hills. Find a long flight of stairs or hill, such as a stadium or a hiking trail. Walk quickly or run, then walk down to rest, repeating 2 to 5 times.
Do mountain climbers. Get into a plank position and bring your knees into your chest 1 at a time. Do it as quickly as possible for 1 to 2 minutes.
Sprint between periods of jogging or walking. Try sprinting for 1-2 minutes followed by a moderate-paced jog for 3-5 minutes.
3 Increase lifestyle activity.
Baseline or lifestyle activity is another area you can boost your overall calorie burn and support your weight loss. Increase daily activities to help you burn more calories.
Lifestyle or baseline activities are those you already do on a typical day. These can include: walking to and from your car, taking the stairs, mopping the floors, gardening or vacuuming. All of these activities burn calories and can add up to be a significant amount at the end of the day.
Try moving more or taking more steps throughout the day. Think about how you could be more active. Even adding a little activity of the course of the day can help support weight loss.
Commute by walking, jogging or biking. Replacing a vehicle commute even a couple days per week will help you to lose weight more quickly.
Plan active family or personal time during nights and weekends. Avoid the trap of sitting at work and sitting at home.
Buy a pedometer. Make sure you are getting the recommended 10,000 steps in during the course of your normal day. Workout sessions in addition to weight loss will ensure you drop weight quickly.