Rapid Weight Loss Work Out

Losing weight takes a well-rounded plan that involves cardiovascular activity, strength training and dietary changes. It is best to make these changes over a lifetime and not try to lose weight rapidly because it can have long-term health ramifications, and it may also prove to be ineffective. However, in some cases, such as with boxers or wrestlers who need to get to a prescribed weight in order to compete, there are no ways of getting around it.

Interval training

Interval training is one of the best cardiovascular workouts for those who want to lose weight effectively and quickly. Go to your local high school or college track and measure off sprinting distances of 80, 60 and 40 yards. Sprint 80 yards as fast as you can, then move quickly to the starting line and sprint 60 yards. As soon as that race is over, go the starting line and sprint 40 yards. Take no more than a 60-second break by repeating the three-race interval. Run at least two more sets of sprints before finishing your workout. In order to get the most out of the workout, do your interval training early in the morning before you have eaten. You will have your lowest levels of glucose and glycogen in your body and you will use your body's fat for energy. Your metabolism will also go up and it will stay up for a much longer period than if you did this training later in the day.

Strength training

In order to build strength and cut fat, you can do strength training exercises. You can do circuit training on a Nautilus machine or you can use free weights. Many strength coaches urge their charges to use free weights because it is more effective in gaining strength and cutting fat. Some of the exercises include the bench press for the chest and upper body, arm curls for the shoulders and arm, the ab machine for the stomach and core muscles and the leg press for the hips, buttocks and thighs.

Resistance training

Walking or running with ankle or wrist weights can help you lose weight much more quickly than you could without the weights. This is a top choice for those who need to lose weight quickly because they are getting married and need to fit in a wedding dress. By walking with 1-pound weights on each wrist and 2-pound weights on each ankle, you can lose weight rapidly as long as you exercise for at least 30 minutes without stopping. A 30-minute walking course--especially one that contains hills-will help you drop 3-to-5 extra pounds per week when walking with wrist and ankle weights.