Ah, exercise! Probably one of the most reviled things to do in the world. In spite of this, it’s also the one thing most people need more of. Tons of people ask how to lose weight fast without exercise,
when the real question ought to be how to lose weight fast with exercise! Now, many people will tell you, and so will we, that exercise isn’t the sole solution. It takes a low calorie diet and a great workout program to really get the fat off.
However, that doesn’t mean that you shouldn’t be looking into how to lose weight fast with exercise. In fact, there are a handful of exercises that are meant to help you blast a ton of calories quickly.
A Quick Note on How to Lose Weight Fast with Exercise
Before we get into the nitty gritty of how to lose weight fast with exercise, it’s important to clear something up. There seems to be a long drawn out debate on whether cardio or weights is better for weight loss.
While it’s true that cardiovascular exercises like running will burn more calories throughout the actual activity, weight lifting wins the debate. This is because weight lifting has a higher intensity than cardio does. Higher intensity means more oxygen needed in the post-workout recovery.
In short, if you lift weights, you’ll see more caloric burn long after your workout. Now that that’s out of the way, let’s get into the best calorie-burning exercises to help you in your journey.
Exercise #1: Jump Rope
If we were to write a book on how to lose weight fast with exercise, we’d talk about jump ropes. Skipping rope can help you burn anywhere between 667 to 990 calories per hour depending on how fast you’re going.
That’s an insane amount of calories to burn in sixty minutes! Want to blast even more weight? Get yourself a weighted jump rope. Remember how weight lifting is on the top of tips for how to lose weight fast with exercise? Using a weighted jump rope gives you a full-body challenge while giving extra resistance to your arms and shoulders.
Exercise 2: Kettlebell Circuits
Here’s another great workout if you’re wondering how to lose weight fast with exercise: kettlebell circuits. Combining weight training with cardiovascular training, kettlebell circuits will have your heart rate up and fast. Amazingly, a high intensity interval training circuit with kettlebells can burn calories for up to 36 hours after the workout.
To make sure that you’re getting the best results and maximizing your workout, keep it fluid. This means that you shouldn’t stop to rest between each movement. Try switching between lower body kettlebell exercises and upper body kettlebell exercises if you need a breather. Once you’ve completed three movements, then you can take a 20 second rest before starting back up again.
Exercise 3: Battle Ropes
We love battle ropes. We can’t get enough with them. The best part is that they’re great as part of a high intensity interval circuit. Research shows that doing just 3 sets of 30 second battle ropes helps you expend more energy than 3 sets of 10 weighted squats.
That is mind blowing! In terms of how to lose weight fast with exercise like this, try doing 5 sets of battle ropes. Each set 30-second overhead slams. Challenge yourself by attempting to do more slams as you progress in sets. Trust us, the ropes will become a quick favorite for you in no time.
Exercise 4: Rowing Machine
You could potentially burn up to 713 calories in an hour on the rowing machine. You’ll need to be hitting 150 watts to get that kind of caloric burn, but it’s definitely possible. If you want your rowing machine exercise to have even greater effects, then try fast one minute or 30-second intervals. Consider this plant one of your best friends as you figure out how to lose weight fast with exercise.
There’s no doubt that you’ll be feeling the burn in the back of your calves, your shoulders and your back. If you hit that sweet spot for burnt calories, however, we’re pretty sure you won’t care.
Exercise 5: Kickboxing
If you’re a fan of high impact exercises, then your quest for how to lose weight fast with exercise is over. Kickboxing is an amazing exercise to throw into your weekly routine for obvious reasons. The high intensity nature of the work out will help tone your body over all. Not only that, it will also help develop your body’s speed.
As you get stronger and leaner, your punches will get much faster. Did you know that you can also use kickboxing for interval exercises? All you need to do is spar for 90 seconds straight, as hard and as good as you can, then rest for 30 seconds. Other similar but equally effective exercises include boxing and other kinds of martial arts.
Exercise 6: Up Hill Sprints
Walking up a hill is challenging enough when you’re out of shape. Now, imagine that you’re sprinting up the side of a hill. How tired are you going to get? We don’t know about you, but for us, any kind of sprint on an incline is challenging and will induce labored breathing.
In fact, these exercises are so challenging that doing it for an hour has the potential to burn nearly a thousand calories. If you want to hit the higher amount of calories (who doesn’t?), then you’ll need to use your max effort in this exercise.
How.? Sprint as hard and as fast as you can up the incline. Go for as long as you can, then switch to half that intensity for 20 seconds. As we mentioned earlier, this is definitely a favorite when it comes to how to lose weight fast with exercise.
Exercise 7: Running
Running always seems to be one the list of recommended workouts. This is especially true if you’re asking a certified trainer how to lose weight quickly with exercise. Sure, we gave runners a hard time earlier, but there’s no denying that running has great calorie burning powers. For example, if you’re running at 10 minutes per mile, then you could burn anywhere between 566 and 839 calories.