When you incorporate exercise into your schedule to lose weight, you have two goals. The first thing you want to do is burn calories. You will get the best results from doing aerobic exercise, or cardio, which is performed for an extended period of time. Secondly, you want to add muscle to your body. By gaining muscle, you increase your resting metabolism. Your best bet with strength training is to do compound exercises. These work more than one muscle at a time and cause your heart rate to become elevated.
Squat and Press
A squat and press is a combination of a front squat and overhead push press. To begin, stand with your feet about shoulder-width apart and hold a barbell at upper chest height with your hands shoulder-width apart and palms facing forward. Keeping your abs tight and back straight, slowly lower yourself down by bending your knees. Once your thighs parallel the floor, stand up quickly as you push the bar straight overhead. Hold for a full second, lower the bar back to your chest and repeat. For a variation, use a set of dumbbells.
Running
Running is a high-impact form of cardio that burns calories efficiently and works your leg muscles with little added resistance. Outdoor running and treadmill running are equally effective at promoting weight loss.
Squat Thrust
A squat thrust is a body weight exercise that works your arms, legs and core, and it also burns calories. To start out, stand with your feet about shoulder width apart and rest your arms at your sides. Lower yourself down by bending your knees and place your hands on the floor. Quickly kick your legs backward, land on your toes and maintain a straight back by contracting your abs. Hop your feet back to the starting point, stand up and repeat.
Elliptical Training
Elliptical training is a low-impact form of cardio that burns calories and works the arms, chest, back, shoulders and legs all at the same time. The action of an elliptical trainer is closely related to cross-country skiing, which is another full-body form of cardio. Begin by placing your feet on the foot pedals, and grasp the upright poles firmly with your hands. Steadily move your arms and legs back and forth in an alternating fashion for your whole workout.
Pushup with Single Leg Raise
A pushup with single leg raise works your chest, shoulders, arms, abs and back. This exercise also raises your heart rate to promote calorie burning. To begin, lie on your stomach with your hands slightly wider than shoulder-width apart and feet together. Steadily push your body up by extending your arms and lifting your hips to form a straight line from your shoulders to your heels. Raise your left leg in the air behind you, lower yourself down until your chest is right above the floor and push yourself back up. As soon as you rise, lower your left foot back down, raise your right leg and perform another pushup. Continue to alternate each leg with each pushup.
Walking
Walking might be simple, but it still burns calories and is effective for weight loss. As an added benefit, it does not cause a lot of impact to your joints. The key thing is to walk at a brisk pace. Power walking is another option. This entails moving your arms forcefully as you walk.
Burpee
A burpee is a high-intensity, body weight exercise that works all the major muscles and quickly gets your heart rate up. This is basically a continuation of a squat thrust. Start out from a standing position with your feet about shoulder-width apart and arms at your sides. Bend your knees to lower your body into a deep squat and place your hands on the floor. Quickly kick your feet backward, land on your toes and perform a pushup. Once you come up, snap your feet back to the starting position and jump into the air as high as possible. As you do this, reach above your head with your hands. Land softly on the balls of your feet and immediately repeat.
