4. High-intensity interval training
This is one of the most effective weight loss exercise options available.
You only need to engage in this form of exercise for about 20 minutes, three times a week, to get incredible benefits that include burning a large number of calories and ramping up your metabolism in the wake of the afterburn.
High-intensity interval workouts can be done with many forms of exercise, and consist of short but intense bursts of activity followed by a lower-intensity period or a period of complete rest.
Those who are new to exercising shouldn’t perform interval training until they’ve been exercising regularly for a couple of months.
A standard interval workout for biking, swimming, running, lifting weights or even walking is 20 minutes long, but burns far more calories than 20 minutes of steady exercise.
Start out by warming up for five minutes. For the sixth minute, push yourself as hard and fast as you can. The seventh minute is all about catching your breath. Repeat the fast/slow cycle (minus the warm-up) five times, and cool down for three minutes.
High-intensity interval training, or HIIT, offers amazing benefits. Not only will you progress much faster to your desired fitness level, you will also improve your aerobic capacity. In fact, after only two weeks of HIIT, your aerobic capacity will be stronger than if you had completed eight weeks of steady-state endurance exercise, such as running.