What Exercises Should I Do to Lose Weight Fast?

by Kiki Michelle

About Kiki Michelle

Based in Los Angeles, Calif., Kiki Michelle has been writing health-related articles since 2007. Her work has appeared in "Environmental Science and Technology Magazine." Michelle holds a Bachelor of Arts in human biology from Stanford University.

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There are number of workouts that promote relatively fast and efficient calorie-burning. Cardio workouts like running, cycling and kickboxing get your heart pumping at a rate that maximizes your fat-burning potential. Combined with a nutritious and well-balanced diet, routine cardio exercise, strength training and core exercises can promote weight loss and help you reach your fitness goals.

Exercise and Weight Loss

To burn 1 lb. of fat you must burn more than 3,500 calories. Burning 500 calories with exercise each day combined with eating 500 fewer calories every day will promote a weight loss of approximately 2 lbs. per week. To lose weight healthfully and to keep it off, an article on MayoClinic.com suggests that individuals lose no more than 2 lbs. per week. Rapid weight loss slows your metabolism, which can often lead to equally rapid weight gain.

Running

Running is one of the most effective exercises for burning calories and losing weight. An hour of running can burn anywhere from 500 to over 1,000 calories depending on the speed and intensity of your run as well as your height, weight and level of fitness. Furthermore, running tones and strengthen muscles throughout your entire body including your calves, hamstrings, quadriceps, abs, triceps, biceps and deltoids. Try running uphill to further strengthen your muscles, improve your endurance and burn calories at a faster rate.

Core Exercises

Core exercises like situps, crunches and pushups help tone and strengthen your muscles and improve your balance and posture. Situps and crunches strengthen muscles throughout your abs, including the rectus abdominus, external obliques and transverse abdominus, while pushups also work muscles in your abs, back and arms. These exercise help improve your endurance for cardio workouts, thus helping to promote fat burning and weight loss.

Strength Training

Weight lifting and resistance machines help build muscle, which allows your body to burn calories more efficiently. Strength training also helps to boost stamina, maintain weight loss, and reduce your risk of injury while performing physical activity. Just 30 minutes of lifting weights in sets of 12 repetitions can help you build lean muscle throughout your body. Following cardio exercise, divide your weight lifting regimen into upper and lower body, alternating your focus each day.

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This article reflects the views of the writer and does not necessarily reflect the views of Jillian Michaels or JillianMichaels.com.