Lots of people want to lose weight fast. But they do not know where to start. To burn fat, you need to restrict your calorie intake. Combine this with an effective exercise program. That is all you need to lose weight.

To identify the ideal exercise program, you do not have to waste money on fancy gym memberships, trendy exercise machines or solicit the help of fitness trainers and books. I am going to share with you some free diet exercise programs that you can do right from your home, and will help you lose weight.

Warning: before you do any exercise program, get a complete physical checkup done.

First, warm up your muscles by climbing a few stairs or jogging slowly. This will relax your muscles and make your body loose and flexible.

Select a fairly long flight of stairs. For the first 3 minutes, take the stairs slowly. Climb up and down at your own pace. For the next 2 minutes, run up the flight of stairs as fast as you can. Slow down to a normal pace for 3 minutes. Repeat this cycle 3 times.

If you like to walk in the park, try this one. Walk at a normal pace for three minutes and then jog as hard as you can for the next 5 minutes. Walk briskly for 2 minutes. Follow this up with 3 minutes of slow walk. Repeat this cycle 3 times. You can do this on a treadmill too.

The above are two examples of High Intensity Interval Training. Interval training is a kind of exercise routine that involves short intervals of intense exercise followed by a quick recovery period. This cycle is repeated a number of times, depending on your level of fitness.

For any exercise program to yield maximum effect, do it regularly. Interval training is fast and effective. It helps you burn more calories in less time. Repeat your exercise routine at least four times a week. Make an exercise schedule and stick to it. Only then will the exercise program have its desired effect. Never forget to eat nutritious food and drink plenty of water while you are on an exercise program.