Choose Your Method
- Think about what form of exercise will work best before you begin. Treadmills are great, free weights too, but nothing compares to an exercise plan that you love. If you can't enjoy the exercise, then it will not be long before you quit. Choose activities that draw you back, and your chances of success improve. Also, the exercises should be ones that can be completed four to seven days a week for 30-60 minutes. Lastly, the exercises should make you sweat.
Intervals
- Start by doing interval exercises at least twice a week. In general, working out at a steady pace temporarily raises your metabolism. Your metabolism is responsible, in part, for breaking down and converting fat molecules into energy. A typical interval routine lasts 10-20 minutes and includes periods of intense exercise followed by rest periods. When performing intervals, your metabolism is raised not only during the workout, but remains higher than normal after the workout. This translates into more fat being burned.Use the stairs in your home for your first interval workout. For 10 minutes, run up the stairs quickly, one step at a time, then walk down the stairs at a normal pace. When you reach the bottom repeat the process. Focus on maintaining the same tempo throughout. Alternatively, head to the track and quickly run one lap, then walk the next. If you need an exercise that is less damaging to the joints, try briskly swimming one lap freestyle followed by a leisurely lap doing the backstroke.
Cardiovascular
- Make cardiovascular training a part of your workout. In addition to burning calories and losing fat, cardio exercise strengthens your heart and lung capacity. Aim for a minimum of three days a week, with sessions lasting from 20-60 minutes. Two popular cardiovascular workouts are gym classes involving stationary bicycles and aerobics.It's important to consider that cardiovascular workouts raise you heart rate above 85% of your maximum will work only your cardiovascular system. To burn fat, you will need to maintain a heart rate between 65-85% of your maximum. Find your approximate maximum heart rate by subtracting your age from 220. Your optimal fat-burning zone is 65-85% of this number.
Strength
- Add strength training to your workouts for greater fat loss in the long term. Strength training increases muscle mass. Muscles take more energy to function and, therefore, burn more calories. Though unlikely to give you immediate results, strength training is an ideal way to maintain a lower weight.Do strength training two to three days a week. Complete three to four sets at 10-12 repetitions each. Develop a full-body workout with emphasis on all or most of the major muscle groups. If time is a factor, you can split your workout into groups. For example, one day work your lower body, including your abdominal muscles, and another day work your upper body. A simple plan to start might include push-ups, abdominal crunches and standing lunges.
