It's not that hard to lose a little bit of weight here and there, but it is hard to keep it off once it's lost. The best way to lose weight fast is by sweating off your fat, toning weak muscles and eating a healthy diet. By combining these three things into your weekly routine, you'll be shedding pounds in no time.
Weighted Jump Squats
Hold a 5 to 15 lb. dumbbell in each one of your hands. Squat down like a regular squat, and then explode upwards and jump as high as possible. As soon as you land, squat down and explode back up. If these are too hard for you to do, you can do simple squats using a chair. Sit in a chair with a dumbbell in each hand, stand up, and then squat back down so your butt touches the chair. As soon as you touch the chair, push back upward to a standing position. Do 15 of these and then take a one-minute break.
Body Weight Squats
Do the same thing as a weighted-jump squat, except you won't be holding dumbbells this time. Squat down and explode upward to jump as high as you can. If you can't do the jump squats, you can do normal squats with a chair. Do 15 squats and then take another one-minute break. Make sure to keep plenty of water nearby while exercising.
Abdominal Crawls
After your break you're going to begin abdominal crawls. Get down in a push-up position with your arms fully extended. In this position, use your arms to crawl around the room. Make sure only your toes and palms are touching the ground. You want to crawl for 100 feet. If you don't have space to crawl, you can substitute this exercise with abdominal planks. In your starting position, instead of crawling around, lift your butt as high as possible. Make sure to squeeze your butt cheeks and keep your abs tight while doing this exercise. Hold this position for one to two minutes.
Jumping Jacks
Without taking a break after your abdominal crawl or planks, sprout up and begin doing jumping jacks. This is really going to get your heart rate going. Make sure you have enough room to spread your arms and legs out wide while you're exercising. Do 100 jumping jacks and take a one-minute break.
Push-ups
After your break, get down on the floor into a push-up position. You're now going to perform 20 push-ups with your hands spread shoulder width apart. If you can't do 20 push-ups nonstop, do three to five at a time and take a short 30-second break. Keep doing this until you finally reach 20.
Ski Steps
Without taking a break, hop up into a standing position and begin doing ski steps. For those who ski, this is easy, for those that don't know what ski steps are, don't worry about it, they're easy. With feet spread shoulder width apart. Doing ski steps is similar to doing jumping jacks. Instead of jumping up and down and moving your feet side to side, you'll jump up and down and move your feet forward and backwards. Start with your right foot slightly in front of your left. Jump up and land with your left foot in front of your right foot. Keep alternating and do this exercise quickly. Keep your arms in front of you as if you were holding ski poles. Do 100 ski steps.
Once you're done the ski steps, take a five- to ten-minute break. Make sure you get plenty of water at this time. Relax and catch your breath, but don't cool off or let your muscles stiffen, you've just got started. This entire workout should last no more than 20 minutes. After your break, repeat the entire workout. You should do this two or three times each time you exercise. Once you finish doing two or three sets, you can move onto interval training.
Interval Training
Interval training is one of the best ways to lose weight and build up your cardiovascular stamina. You want to do about 10 to 20 minutes of interval training combined with this workout. Interval training is just what it sounds like. You'll be working out in intervals and connect them all together to make a complete workout. You want to alternate between jogging and sprinting in intervals. Start off by jogging for one minute, then sprint for 30 seconds, then jog for another minute, and sprint for another 30 seconds. Repeat this process until you have worked out for 10 to 20 minutes. If you don't have enough energy to jog, replace it with walking, and if you're too tired to sprint, jog or run as fast as you can. Do this complete workout three to six times a week.
Diet
When you're working out, you need to eat the proper foods in order for your body to have the energy it needs to be successful. It's best to eat three meals a day, but don't over do it. Always make sure to eat breakfast. When you miss breakfast, you get hungrier than usual around lunch time and you tend to over eat. This obviously doesn't help lose weight. If you want to try to eat a weight-loss diet, you should start counting your calories. First you have to find out your basal metabolic rate. This is the rate at which your body burns calories while doing everyday activities like sleeping. Once you find out your BMR you can eat 500 fewer calories a day to lose weight. About 3,500 calories equals one pound of body weight. So if you eat 500 fewer calories each day, you'll lose about one pound a week. Pair this with the proper exercise routine, and you'll be shedding the pounds faster than you can count them.
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