ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

Best Workouts to Lose Weight Fast

Updated on October 5, 2018
jaypar7 profile image

I'm an avid gym goer who believes good health and fitness can improve every aspect of your life.

Beware Of The 5 Minute Scams

Research has shown that the best workout to lose weight fast is a workout that keeps your heart rate elevated at a higher rate for an extended period of time. People have been misled for years by gadgets that claim to lose belly fat without actually exerting yourself. Getting fit is not always easy but if you are dedicated and determined a good workout program can help you lose weight and improve all areas of our lives.



Steady Results

The bottom line is how many calories can you burn in your workout and how steady and committed are you going to be to accomplish your goals. It feels great when you get a perfect workout in but if you only do it once a week you will have slow or no results. If your looking for the best workout to lose weight fast it should keep you motivated to get the job done quickly so you can move on with your life.

Cardio Options

There are many ways you can increase your heart rate, some of the most common ways to lose weight are bike riding, walking, and jogging. Lets say for example you are a 35 year old male and you ride a bike for 30 minutes at a heart rate of 130 beats per minute. According to the chart you would have burned 360 calories in that 30 minutes. No doubt about it these are great ways to lose weight but I can show you a better faster way to keep your heart pumping at a higher rate and for a longer period of time, which means more fat burning power and a faster metabolism.

Muscle Building Workouts

The most common weight training workouts allow 1 to 2 minutes rest between sets to help your muscles recover which is great for strength training and building a strong body but the downside is your heart rate is plummeting as you rest and you are not burning those calories between sets. If your goal is to lose weight you need to keep your heart rate elevated at a higher rate for an extended period of time.

Weight Loss Tool

One important thing I have learned from my experience is a heart rate monitor will not tell you your doing a great job if your not. A heart rate monitor will never lie to you. This is a great gauge if your goal is to lose weight. Bottom line is if you know what your heart rate is throughout your workout you will be able to calculate how many calories you have burned, and if your heart rate is to low you know you need to push harder to meet your goals.

Cardio Leg Fatigue

The truth is that most cardio workouts such as running or bike riding involve the leg muscles as the primary source of energy which can cause your legs to become fatigued which will bring your heart rate down and cause you to burn less calories per minute. This type of cardio exercise can also make time drag on forever and a simple 30 minute workout will feel like an hour and a half.

Fat Burning Test

Why not incorporate all the muscles in the body in a full body workout or use a 3 day split to accomplish your fat burning goals and get ripped fast with a circuit training workout. I decided to put this theory to the test so I strapped a heart rate monitor to my chest and rode 30 minutes at a fairly high level, I would say it was an 8 on a scale of 1 to 10. The results were a heart rate of 127 averaged throughout the entire 30 minutes.

Circuit Training = Results

My next workout was a chest- back-abs circuit training workout with no rest between sets. I did ride a stationary bike for 4 minutes between circuits and my workout lasted for a full hour. The results were amazing. My heart rate average was 158. I felt like I went through a 12 round fight but the time goes by a lot faster because you are constantly moving to different exercises and using different muscles.

Bike Riding Vs. Circuit Training

 
Bike Riding
Circuit Training
Heart Beats Per Minute
127
158
Length Of Workout
30 Min.
60 Min.
Calories Burned
362
1,005

Circuit Training Spreads The Workload

This type of workout really does spread the workload out to different areas of the body giving you a total body workout. Once you have worked your chest to the point of exhaustion you work your back until your back is completely drained then you move to abs. When you're done with the circuit you can move quickly to some cardio exercises such as stationary bike for a few minutes to let your chest and back recover while your heart rate is working like crazy burning calories throughout each stage of your training. This really does give you the best of both worlds in a muscle building fat burning workout that will turn up your bodies metabolism and help you burn more calories than you ever have with any cardio workout you've done before.

5 Best Exercises That Burn Fat

When it comes to Circuit Training these are the 5 best exercises that burn fat and crank up your heart rate because they are compound movements which involve big and small muscles, these type of exercises takes way more energy to move and stabilize your body. If your goal is to lose weight and burn fat you will want these exercises in your workouts.

  • Squats
  • Deadlifts
  • Bench Press
  • Shoulder Press
  • Bent Over Row

Proper Squat Technique

This Is The Proper Way To Perform The Deadlift

Safe Technique For Bent Over Rows

Watch Your Back

Safe and proper technique is always very important when it comes to all of these exercises but it is very important to have great form especially with Squats, Dead Lifts and Bent Over Rows. You can cause serious damage to your lower back with improper techniques. It's also a good idea to use a good weightlifting belt when performing these exercises.

Great Workout To Do At Home

The only drawback to circuit training is it's not the type of workout you can do at a crowded gym. It's not reasonable to go from machine to machine or line up all your dumbbells and barbells and expect to move around without any interruptions. If you are looking for the best workout to lose weight you need to keep your heart rate elevated which means you need to stay in a constant state of motion, that's why circuit training is a great workout to do at home.

Which type of cardio workout do you perform most often?

See results

Other Fitness Articles By Jaypar7

--------------------------------------------------------------------------------------------------------

The Best Arm Workouts for Size & Definition are workouts that hit your arms from every angle. Whether you want to build big arms fast or you want to start toning your arms & shoulders. The muscles in the arms are smaller which means they should be worked differently than your legs, back and chest.

It`s no secret that Barbell Squats tops the list of the 10 Best Leg Exercises but most people are surprised to see barbell or dumbbell lunges even made the list until you see who`s using these in there leg training program.

Comments

    0 of 8192 characters used
    Post Comment

    No comments yet.

    working

    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, hubpages.com uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at: https://maven.io/company/pages/privacy

    Show Details
    Necessary
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the googleapis.com or gstatic.com domains, for performance and efficiency reasons. (Privacy Policy)
    Features
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Marketing
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Statistics
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)
    ClickscoThis is a data management platform studying reader behavior (Privacy Policy)