Weight loss is largely based on a calories in/calories out formula, where the more calories you burn, the faster you’ll lose weight, according to the Mayo Clinic. While that may be a rather simplistic explanation and the truth involves a bit more–such as your body composition and genetics–the best way to lose weight fast is to focus on exercises that burn a lot of calories in a short period of time. Sure, you can lose weight by walking or doing other simple exercises, but with high intensity exercises, you can choose to work out for shorter periods or burn more calories working out in the same amount of time.
High Intensity Interval Training
High intensity interval training (HIIT) involves incorporating short bursts of very high energy into your workouts. For example, if you are a jogger, you would sprint as fast as possible for 30 seconds before returning to a slower jogging pace. An HIIT workout is short–30 minutes or less–so it is a good option for those who are busy. HIIT increases the amount of calories that you burn over less intensive activities, according to the Mayo Clinic, and you may continue to burn more calories after your workout.
If you weigh around 160 lbs., running at 8 mph can cause you to burn almost 1,000 calories in an hour, according to the YuCount News from the Yuma County, Ariz., government website. Recognize, though, that 8 mph is a fast pace; it is not something you can just jump into if you are not already a jogger. When you slow down the pace, you burn fewer calories. For example, jogging at 5 mph will only burn around 600 calories.
Martial arts, such as taekwondo, are also high intensity and can burn a lot of calories. You can take a class in your area. If you’re not concerned about earning belts and becoming an actual martial arts master, you can look for kickboxing classes at your gym, which focus more on the fitness aspect.
Walking up stairs, whether real stairs or on a stair climber machine, can burn up to 657 calories per hour for a 160-lb. person, according to the YuCount News. If you weigh more, you’ll burn more calories doing it. Additionally, walking stairs works your leg and butt muscles, which can help you to look more shapely and help to burn more calories.
Weight lifting in and of itself does not burn many calories. In fact, you may only burn around 200 calories per hour from lifting weights. However, weight training can help you to burn fat faster than some other types of exercises. The Georgia Department of Health reports that the more muscle you have in your body, the more calories you naturally burn. By weight lifting to build muscle, you are effectively increasing your metabolism. You are also altering your body’s shape, which can make you look better, even though the scale says the same number.