Most people will try to lose weight in their lifetime. It isn’t news that you have to burn more calories than you eat to take off the pounds. Here are some great exercise programs guaranteed to take off pounds and inches.
The more you are willing to put into your exercise the program, the better your results will be.
Running – Exercise Programs
Running continues to be a great weight loss exercise. It just burns a lot of calories and it burns them fast. A 140 lb person can burn over 100 calories in 10 minutes by running.
How to run so it’s not boring?
Try some intervals. Interval training can burn, twice as many calories as regular training. Try these:
Run at an easy pace for two minutes and then sprint for 30 seconds. Do this for 20 minutes and you’ll burn more than 300 calories.
Find a small hill outside or use a treadmill. Run on flat ground or no incline at a fast pace for one minute and then run up and down the hill for two minutes. Do this for 20 minutes and you’ll burn more than 400 calories!
Try to do this type of activity three times per week and regular easy pace running three times per week with a reduced-calorie diet, and you will lose at least two pounds per week.
Also Read : 5+ Ways to do Aerobics Exercises at Home
Jump Roping – Exercise Programs
Jump Roping burns more calories in a shorter period of time than running so it’s a great one to do when you only have 10-30 minutes on your hands for exercise. This is also an exercise you can take with you everywhere, which helps set you up for success.
Jumping Rope burns 137 calories in just 10 minutes for a 150-pound person so if you only have small breaks throughout the day, this one might be for you.
Jump Roping is also easier on the joints than running and can be done inside or outside. Most stores like Target or Wal-Mart carry jump ropes that will work fine.
Try this jump roping circuit three times per week:
Again, intervals have been proven to speed the process of weight loss so this program has them.
1 Do 100 jumps at a moderate pace for a warm-up
2 Do 20 slow jumps and then 30 very fast jumps? Do this combination 10 times and try to time yourself each week.
3 Alternate jumping on each leg 50 times.
4 Do as many jumps as you can in one minute and time it. Try to beat the number of jumps every week
Speed Walking – Exercise Programs
Speed Walking is a great exercise for people who are just starting to exercise, suffer from joint pain or can’t run. It burns 250 calories per hour for a 150-pound person, so it is better to do this exercise for more than an hour and again to include some intervals if you want to lose weight.
A good plan to follow would be to alternate a long walk day with an interval day.
1 Long walk – means to walk at a brisk pace for 60 minutes
2 Interval walks – walk at a fast pace but increase the pace every 2 minutes to get your heart rate up and burn more calories. Do this for the full hour. If you can’t walk faster, find a hill or a set of stairs.
Kick Boxing – Exercise Programs
Kick Boxing is probably one of the most fun weight loss exercise out there and burns a lot of calories if you put the work in. The all-body, punching, kicking workout burns 600 calories per hour for a 150-pound person and is anything but boring with its fast-paced music routines.
Kick boxing classes are available at most health clubs or karate studios but you can easily find DVDs at stores, libraries or on digital cable stations to do routines at home.
For best results for weight loss, do kick boxing three times a week and on the off days do a light run or walk to recover. You will notice lots of inches falling off of your waist with these workouts.
Circuit Training – Exercise Programs
Circuit Training has increased in popularity this past decade. It’s basically doing a series of weight training and cardio exercises at a fast pace in a shorter period of time and boasts a calorie burn of 550 per hour for a 150-pound person.
A good example of a circuit workout is doing five rounds of:
1 200-meter sprints
2 20 push-ups
3 15 body squats
Time yourself and try to beat it every time you repeat it. This workout is never boring and will not only boost your weight loss program very quickly; it will tone your muscles.
Circuit training can be done and mixed up daily. Many of these exercises found in circuit training routines work many large muscle groups, which burn the most amounts of calories.
Take the circuit example above and replace the exercises with different ones. For example, a quick bike sprint could replace the run and triceps pushups could replace the regular pushups, a rowing machine could replace pull-ups. The key is to try not to work the same muscle group’s everyday and to keep your heart rate up the whole time.
Before you begin any exercise program make sure you check with your doctor. It is also important to wear the right kind of shoes and exercise apparel.
Running or cross-training shoes can be found at any department store or sporting goods store. Comfortable and breathable athletic wear works best as well and can also be found in these stores.