Whether you need to lose a large quantity of weight or just want to lose weight quickly, there are several extreme weight loss workouts available to suit your needs. It's important to be safe when losing weight this way, so it is best to follow the Centers for Disease Control and Prevention, or CDC, recommended maximum of two pounds of weight loss per week. Following these weight loss guidelines will minimize the risk of over-doing it with each workout. Remember, more is not always better when it comes to exercise; in fact, over-exercising can be counterproductive for weight loss purposes.
High Intensity Interval Training
Working out at an intense pace can offer the benefit of quicker fat loss. High intensity interval training, or HIIT, is a type of exercise program that uses short intervals of "rest" and "work" periods, usually at 30-second to one-minute intervals. For instance, you would jog for 30 seconds and then immediately start sprinting for the next 30 seconds at about 90 percent of your maximum speed; you would then repeat this cycle for a total of between 10 and 20 minutes. HIIT has the advantages of quicker weight loss; boosting your metabolism higher than moderate exercise; and less time required to exercise each day---20 minutes maximum. The disadvantage of HIIT is that you must be in relatively good shape before partaking in this sort of high-intensity workout; it's best to consult your doctor before beginning a HIIT regimen. You can use HIIT as many as five days per week, but start at three days per week until you become more physically fit.
This type of training includes elements of aerobic and resistance training all in one. The idea behind circuit training is to accomplish a several exercises one after the other with short rest periods between each one. Each time you complete all of the exercises---usually targeting the entire body---you have completed one circuit. The FBI uses this type of workout as part of their training program for special agents. Here's the FBI sample circuit training program: Run for 90 seconds; sit-ups for 30 seconds; run for 90 seconds; push-ups until failure; run for 90 seconds; maximum pull-ups until failure; run for 90 seconds; lunges or squats for 30 seconds. The key is to move from one exercise to the next with little or no rest period. Repeat each circuit three to five times with a 1-2 minute rest in between each one. This extreme weight loss workout is tough, but it is efficient at burning fat, toning muscle and increasing heart health.
Attacking body fat with a combination of weight lifting and aerobic exercise is an efficient way to burn fat quickly. This type of training requires a five-day exercise regimen of alternating aerobic and resistance training days. For instance, you would do a cardio workout Monday, Wednesday and Friday, and then do a weight lifting workout on Tuesdays and Thursdays. For optimal weight loss results, you should exercise for approximately 60 minutes per workout. On cardio days, perform any sort of aerobic activity---running, jogging, brisk walk, swimming---at a moderate pace; your heart rate should be about double its resting rate, and you should work up a good sweat. For weight lifting days, try to hit each muscle group once per week. In other words, divide up your primary exercises---bench press, squats, curls, tricep extensions, crunches, back extensions, rows and shoulder presses---into two groups in order to cover each one of them every week. As you increase muscle mass, your body becomes naturally more efficient at burning fat. The aerobic exercise will help to boost your metabolism and burn calories. The resistance training/aerobic exercise workout is a great one-two punch for weight loss.