Exercises To Lose Weight Quickly

This is a list that could go on and on because the world is your oyster when it comes to exercises to lose weight quickly. You’re only limited by your imagination.

Now, if you’re thinking, “I know which exercises help to lose weight – Treadmill, bike, rower, stepper etc”, then I’d ask you to look at your training with a more open mind.

exercises to lose weight quicklyI mean, if you’re anything like me, you can’t stand the thought of doing endless amounts of cardio in the gym. (However, I do use the treadmill a couple of times a week as it is measurable and gives you statistics like speed, distance and calories to see how you’re progressing weekly)

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What is our aim when looking for appropriate exercises to lose weight quickly?

If you answered, ‘To get the heart rate up and burn calories’, I’d agree with you.

So what’s stopping you from doing that without having to use a gym-based cardiovascular machine?

What’s stopping you from using weights to burn calories and increase your heart rate?

Is there a sport you prefer that gets your heart pumping? (if tiddlywinks is your sport, we have a problem!)

What’s stopping you is probably the common association between exercise and the gym. Many people believe that this is the only route to weight loss success but I’m going to show you exercises to lose weight quickly that you probably wouldn’t have considered before.

Weights/Bodyweight Exercises

Weights and bodyweight exercises are just for building muscle right? Nope! In fact, by using weights you can perform some of the most effective exercises to lose weight quickly!

If you’re looking to burn fat using weights or bodyweight exercises, here are a list of things to consider.

  • Use compound exercises (multi joint/muscle movements) to burn more calories.
  • Take as little rest in between sets as possible, almost in a circuit fashion to keep your heart rate up.
  • Consider compound supersets, tri-sets and giant sets (2, 3 or 5 exercises back to back with no rest!)
  • With that in mind, here are some of the most effective resistance exercises to burn fat.

  • Squats
  • exercises to lose weight quickly

  • Lunges
  • Step-Ups
  • Deadlifts
  • Bench Press
  • Shoulder Press
  • Upright Rows
  • Pull-Ups
  • Press-Ups
  • These are exercises that work many muscle groups at once but why not try putting some of them together to make them burn calories even more efficiently?

    Examples

    Press up –> Squat Thrust (Bring your knees into your chest) –> into a squat (This is called a Burpee)

    Lunge –> into a Step Up –> into a Shoulder Press

    Deadlift –> Upright Row –> Flick the wrists and Shoulder Press (This is called a clean and press. Think Olympic weightlifting, just not as heavy and with many more repetitions!)

    Just try some of these exercises whilst taking minimum rest in between sets and if your heart rate doesn’t go up by much, I’ll change my name!

    Alternative Cardio Workouts

    These are alternative cardiovascular exercises just like the treadmill, stationary bike etc that you might find a bit more enjoyable. You’ll be surprised at the choice you have!

    Sports

    exercises to lose weight quickly

  • Boxing
  • Sprinting on a track
  • Football/Soccer
  • Tennis
  • Badminton
  • Squash
  • Hockey
  • Swimming
  • Too many other sports to list – If it gets your heart rate up, it’s a viable option

    Studio Classes

  • Aerobics
  • Street Dance
  • Spinning
  • Legs, Bums + Tums
  • Circuit
  • Boxercise
  • BTS Classes – Body Combat, Body Pump, Body Attack, Body Jam etc
  • Daily Activities

  • Running outdoors
  • Cycling
  • Brisk hill walking
  • Skipping
  • Shadow Boxing
  • How can we structure these into a weight loss workout?

    By using a bit of imagination, that’s how! You can use the weight loss workouts principle’s of HIIT and Tabata with all of these exercises!

    Example : A HIIT (high intensity interval training) Boxing Session.

    2 minutes shadow boxing

    1 minute recovery

    2 minutes shadow boxing

    1 minute recovery

    2 minutes bag work

    1 minute recovery

    2 minutes pad work….You get the picture!

    As you can see, the choice of cardiovascular exercises for losing weight is vast! Some of you will enjoy these activities more than the ones available to you in a gym environment.

    Although you should be enjoying yourself for your own motivation :-

    Remember not to lose sight of what you’re ultimately trying to achieve by doing these exercises to lose weight quickly :- Fat Loss!

    To do this, you need to be putting your body through an intensity that it hasn’t felt before so that it is forced to change and adapt (by making you fitter and burning fat). This is called progressive overload and is the key to seeing results.

    So whatever activity you choose to do for weight loss, do it with a purpose. Do it with intensity.

    If you’re playing a sport, play hard!

    If you’re taking part in a studio class, leave nothing behind in that studio.

    You’ll be happy you did – Your results will depend on it.

    Thanks for reading

    Altug

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    About the Author:

    altug kop - build muscle fastAltug is the owner of LoseWeightBuildMuscles.com.

    Having formerly been a stick thin, skinny guy AND a chubby teen – He now helps people on a daily basis to achieve their life long fitness goals and lead a healthier, more fulfilled lifestyle.

    Altug currently works full time in a London Gym as a Fitness Manager with an Advanced Level 3 Fitness Professional qualification amongst many others.

    Contact Me Here

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