Good and fast exercises to lose weight have similar features. They raise your heart rate, cause you to sweat and involve multiple parts of your body simultaneously. With some exercises, you burn calories and build muscle at the same time. This not only improves your appearance, but it also raises your resting metabolism, causing you to burn more calories at rest.
Running is a type of cardiovascular exercise that involves your glutes, thighs and calves. You also have to swing your arms back in forth in unison with your legs. To increase your caloric expenditure, run up hills and incorporate intervals into your workouts. Interval training is simply alternating bursts of intense activity with intervals of lighter activity, according to the Taunton Daily Gazette.
Elliptical training has two advantages that running does not. It is low-impact and it works your upper and lower body simultaneously. To use the elliptical, place your feet on the foot pedals, grasp the upright poles and move both of them back and forth in unison. You are basically doing a cross-country skiing motion. The elliptical has a resistance adjustment to make your gliding action more difficult. Gradually increase your resistance in your workouts to increase your caloric output.
Swimming is a type of cardio that is completely nonimpact. It also works multiple muscles in your upper, lower and mid body. Water aerobics is another form of calorie-burning exercise in which you do conventional exercises with your body or special underwater dumbbells.
Burpees are body-weight exercises that target all of your major muscles. They are also very labor intensive. To do these, stand with your feet together, lower yourself into a squat and place your hands on the floor. Quickly kick your legs behind your body, do a pushup and snap your feet back forward. Leap into the air as high as possible and reach your arms above your head. As soon as you land, go right back into another burpee.
Star jumps elevate your heart rate quickly, and they also work the leg and core muscles. While standing with your feet together, lower yourself into a low squat and place your arms down by your shins. In an explosive motion, jump in the air and extend your arms and legs out to your sides in the shape of a star. Quickly move your feet back together, land back on the floor and lower yourself back into your starting position. Repeat as desired.
Lunge jumps, or split jumps, work your leg muscles and core while burning calories. Stand with your legs in a split stance and lower yourself down by bending your knees. Your arms should be at your sides at this point. In a forceful motion, jump in the air, change your leg position and reach your arms straight up. Land softly on the balls of your feet, lower yourself back down and jump again. Every time you jump, alternate your leg position. When doing these, do not let your back knee touch the floor, and forcefully contract your abs when you jump.
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This article reflects the views of the writer and does not necessarily reflect the views of Jillian Michaels or JillianMichaels.com.