How To Lose Weight Quickly: Exercise Plan 2

In the first quick weight loss exercise plan we focused on doing cardio conditioning exercises only. In this plan, we will again have days where we do cardio exercise, but we will also add some additional exercises for variety.

Because of the additional exercises, you will need more than a pair of running shoes. Some of these exercise will involve weights, so you will need dumbells or a barbell. Although, in this case, dumbells would be a better choice.

You will also need a jump rope and a stepper, like what you would use in a step aerobics class. An alternative to the stepper is to use a or bench, or other solid object you can step onto. Just make sure the object can support your weight, it won't move on you, and that it is large enough to allow you to step onto it without slipping off.

This plan is a good alternative to those people who get bored running. It's also a good plan if you have been running for a while.If your body has adapted well to running, it's a good idea to shake it up, and provide it with some exercise that it hasn't seen before. This will be a greater challenge than doing a workout that you're used to.

And, though it's not a true strength building program, you will at times, use your upper and lower body to lift weights or do other exercises. People who are new to working out, or haven't worked out in a while, will notice some improvements in their strength - and they may even add a little bit of muscle, too.

The Exercise Plan to Lose Weight Quickly

Here is your exercise plan for the week:

• Monday - Workout A
• Tuesday - Low intensity workout
• Wednesday - Workout B
• Thursday - Low intensity workout
• Friday - Workout A
• Saturday - Low intensity workout
• Sunday - Rest

Workout A:

• Jump rope 50 times
• Dumbbell thrusters
• 25 jumping jacks
• 10 step ups each leg - use a bench, a block, or a step aerobics step
• Jump rope 50 times
• 15 push ups
• 25 jumping jacks
• Rest 1 minute

Try to go as quickly as you can from exercise to exercise. This is meant to be an intense workout day, so don't dog this one. Your next day is a low intensity, and that's when you can pull back your effort.

When you have completed all the exercises in the workout routine, rest one minute and repeat. During the first week, do three repetitions of the exercises. Then, add a repetition each week until you get to 6 total repetitions.

Workout B

• Jump rope 50 times
• As many pullups as you can, or 10 lat pulldowns, if you cannot do a pull up.
• 6 dumbbell swings each arm
• 25 jumping jacks
• 10 burpees
• Jump rope 50 times
• 10 weighted forward walking lunges (each leg)
• Rest 1 minute

Try to push yourself and go right to the next exercise without pausing, stopping to talk, or chatting with your friends.

Once you have done all the exercises in the workout routine, rest one minute and start again. Follow the same pattern that you used in Workout A... Startwith three repetitions of the entire routine the first week, then add a repetition every week until you get to 6 repetitions.

The Low Intensity Workout

The low intensity workout is quite easy. Run, bike, or swim at 60-65% of your maximum heart rate for 30 minutes. Add 5 minutes each week until you get to a total of 50 minutes. You might feel like your pace is too slow when doing the low intensity work. But, don't worry about it, watch your heart rate and stay in the 60-65% zone. There is no need to push too hard on these days, and it is quite OK to walk if your heart rate starts to climb over the targeted range.