The world today is all about speed; we race every machine known to man and the general thought is that the faster something is, the better it is. Seeing results fast is the most motivating tool and can be used to drive you to accomplish greater things than you originally set out to.
Here are some of the best exercises to lose weight fast that you can do in the comfort of your own home.
Losing weight is about burning more calories than you take in throughout the day. Since the body has more fat content than carbohydrates (carbs), losing weight is mainly about how much fat you can burn.RELATED: RECOMMENDED PLANS FOR YOU
High intensity, short duration exercises initially get the energy from stored carbs.
To primarily target fat cells, you need to increase the duration of the exercise, therefore most likely lowering the intensity. To be able to complete an exercise for a longer period of time, the weight must be on the lower end of your maximal capacity as well, so the cases explained in this article are intended for body weight only.
However, you can add ankle weights or vests to increase the intensity if that is what you want.
Note: Caloric burn is maximized when following a circuit training routine. I recommend 12-15 repetitions of an exercise with less than 30 seconds rest in-between sets.
Importance of Increased Heart Rate
One of the main ideas to know about losing weight is that an increased heart rate (HR) is key. The reason your HR increases when you exercise is to carry oxygen (O₂) and other nutrients to your muscles.
O₂ depletion occurs in your muscles because it is used to generate energy through the oxidative or aerobic system.
Triglycerides, or stored fats are also used in this same way to produce energy which is when you “burn them.”
Increased breathing is to get more O₂ cycling into your lungs which is picked up and spread throughout the body by the increased blood flow, which is caused by the amplified HR. As you can see, an increased HR is proportional to burning carbs and fats, and therefore losing weight.
A resting HR for most adults lies between 60-100 beats per minute (BPM). A safe maximal HR to achieve can be measured by the following formula:
Most of the time you don’t want to be right at your personal maximum heart rate because if you were, it is too much of a good thing and you won’t be able to sustain the exercise long enough to burn the calories you need to lose weight.
Here are a few exercises to try at home that are perfect for losing weight fast!
Jumping jacks are great because they are so simple and can be done anywhere, yet if done for a few minutes, they will leave you out of breath and burning those calories.
Mountain climbers are when you are in a pushup position and you start a running motion, driving your knees to your chest, one after another. This exercise will cause you to feel the burn in your legs but will also cause your heart rate to increase dramatically as well which is exactly what we want.
Almost a variation of the mountain climbers, stair steppers is a very versatile exercise. You can do this anywhere that there are steps. There is no set routine, but a beginning lesson could look something like this.
1. Run up the stairs
2. Carefully come back down at a comfortable speed.
Very simple yet very effective. Be creative with this one! Run two steps up and one step down to switch it up!
The great thing about the jump rope is that it is very inexpensive and once again, can be done almost anywhere at any time. Jump rope fifty times and then rest for 30 seconds and repeat 3-4 times. This will get your heart pumping and sweat pouring before you know it! It is also a nice moderate workout for your legs!
To incorporate all of those exercises into an example circuit training program follow these next few steps.
Jumping Jacks – As many as you can in 30-60 seconds.
Mountain Climbers – As many as you can in 30-60 seconds.
Stair Steppers – Run up and down the stairs for 30-60 seconds.
Jump Rope – 50 times, rest for 30 seconds and then repeat.
Rest for 30 seconds in between each workout and complete exercises 1-4 as many times as possible in a 15-30 minute time frame.
(Ergo = Work, Meter = Measure) are machines like the treadmill, rower or stationary bike that some people may spend money on if they feel that it is necessary. The disadvantages of these machines are that they are normally bulky and also cost a pretty penny.
However, the advantages may outweigh the disadvantages in the long run.
Having a treadmill in the house allows for you to run literally whenever your schedule allows it.
Running is a natural movement of your body and is one of the best ways to burn fat and lose weight quickly. It also allows for some variation as well once your goal isn’t just to lose fat; the speed can be increased or decreased as well as the incline which allows for a variety of training styles.
The rowing machine is also a very good upper and lower body workout that requires your quadriceps and back muscles firing to complete correctly. Because your entire body is moving and working, intense rowing for 30-60 minutes a day can burn a ton of calories!
Stationary Bikes are also very advantageous. Since it can be set up and used indoors just like the treadmill, weather will not affect you and shouldn’t be an excuse to not work out on a rainy day!
Cycles are also independent of body weight, which may help out the people that are just starting to lose weight or notice that running is too much pressure on their joints.
Because biking isn’t a natural motion of the legs, your legs may fatigue quicker causing the workout to be shorter and therefore allow less fat to be burned and ultimately not achieving maximal weight loss.
Working up to a longer workout can be another goal!
If you have a swimming pool and are also trying to lose weight… you have it made. Swimming is a full body, cardio workout that is the ultimate weight loss exercise. A few examples of exercises that can be done in a pool or lake can be found in this article.
The key to weight loss is consistency; no one will ever lose significant weight if they only check their diet or exercise for one day.
Weight loss is a habit, and although it can be done fast, it is also relative. You won’t see the changes that you want to see after one day of doing these exercises.
Plan on doing at least one or two of these exercises every day for about 30-60 minutes. You can do them all at your home so why wait?
Start your weight loss today!