Here are some examples of fast weight loss exercises that I am incorporating into my diet and exercise program.
The idea is to burn fat and boost metabolic rate. So the fat-burning continues after the exercise is over (the after burn effect). I’ve been reading up and watching videos on many websites, and I think that I have found the best method to achieve this goal.
It seems that the most effective exercise for fat loss is high-intensity interval training (HIIT). An early example of this is the Tabata Protocol which involves 8 rounds of exercise consisting of 20 seconds of high intensity exercise followed by 10 seconds of rest for a total time of 4 minutes.
Variations consist of longer time periods with lower intensity (but still demanding), or where the rest period still involves exercise, but at low intensity.
Before the session, you should warm up to avoid injury, and afterwards, cool down to reduce the lactic acid leading to soreness.
One study found that HIIT training was 9 times more effective at reducing combined skin-fold measurements (a way to access the body fat percentage) than Endurance Training for a given energy cost.
Another factor to consider with fat loss, is to preserve muscle mass by doing for example gym-style exercises.
The exercises that I plan to do:
Cycle/swim
Cycle to a swimming pool (to warm up). Do interval training in the pool (swim each length with high intensity and rest for half of the time it took me to complete the length). Cycle home.
Man Makers Exercise
This is done at home using a pair of dumbbells. It involves a sequence of exercises that work major muscles and is very intense. I did 3 rounds of this yesterday and have some muscle ache today 
Kettle Bell Swings
I see this exercise recommended a lot, where who squat half way down holding the kettle bell in one hand, and stand up as you swing it overhead. I’m doing this with a dumbbell.
High Intensity Stomach Crunches
This is where I try and induce maximum pain into my abs. It involves doing crunches to the left, to the right, and to the center. By varying the angle as you crunch up, you can do more repetitions. And to round it off, crunch and hold (tightening the ab muscles as hard as you can), and enjoying the pain until you can’t take it any longer.
High Intensity Bicep Curls
Using dumbbells, do bicep curls through the full range of motion in good form. As you get tired, hold them in the 90 degree position. Then lower slowly, pull back up, and lower slowly down again. Change your wrist angle and repeat. Basically, mix it up to induce as much pain into the biceps as you can in a short period.
You can apply this idea to other exercises as well such as push-ups. The idea is to make sure that the muscle is hit hard and must rebuild with new growth during the days of recovery.
High Intensity Running
Run hard for say 30 seconds, then walk for 15 seconds. Repeat until you are exhausted.
So these are some of the fast weight loss exercises that I have planned for the new year fat burning, and muscle preservation.
