Exercises to Lose Weight Quickly

Here are the best exercises to lose weight quickly. There are occasions when a quick reduction in body fat is helpful as long as you have your physician's approval.

This could be, for example, when you hit a plateau or sticking point, or when you want to use a special occasion as a stimulus for improving your body composition.

On the other hand, in general, if you are interested in weight loss that lasts, you may be more likely to keep the fat off if you don't lose more than 1 pound of fat weekly, which is the equivalent of 1 and 1/2 to 2 pounds of body weight.


Still, as long as you have your physician's approval and you are already sufficiently fit, it can sometimes be helpful to lose weight quickly, which means 2 or more pounds of fat weekly, which is the equivalent of 3 or 4 pounds of body weight. That can provide a real psychological boost!

So, lets find out more.

So, what are the best exercises?


The first critical fact is that diet is more important than exercise. We are about to tell you the best exercises to lose weight quickly, but they won't do you much good if you fail to eat well.

In fact, it is possible to lose weight quickly by diet alone.

The best diet for most people to lose weight quickly is a ketogenic diet. However, if you are considering one for a short term, please get the blessing of your physician in advance.

Whether you use a ketogenic diet or not, it's still important to follow the major guidelines for eating well promoted here at lasting-weight-loss.com.



Get sufficient protein--preferably from natural sources that will include good fats. 'Sufficient' means at least 1 gram of protein per pound of body weight.

Every meal should be centered around protein, preferably from natural sources of complete proteins.

Eat every 3 to 5 waking hours (except in the 3 hours before bedtime). Keep grams of carbs consumed on most days to below 25. Drink plenty of water.

If you eat like that, any exercise that you do is simply going to accelerate your fat loss.

Do you hate exercise or do you enjoy it?


The best exercises to lose weight quickly are the exercises that you will actually do. So, do you hate exercising or do you enjoy it.

If you hate exercising, we recommend -- in addition to eating well, of course -- that you just walk.

If you enjoy exercising (or are willing to do the very best exercises to lose weight quickly), we recommend -- in addition to eating well, of course -- that you do strength training and either GXP, PACE, or HIIT. For you, those will be the best exercises to lose weight quickly.

I. So, if you are only going to walk, your walks will be the best exercises to lose weight quickly. The main idea is simply to do a lot of walking.



When done correctly, walking, like other kinds of mild cardio exercise, is the best fat burner during exercise. Obviously, then, the more brisk walking you do, the more fat you'll burn. (The problem with walking, though, is that you are training your body to store fat for your next walk! This is why strength training and intense cardio are better than mild cardio for fat loss.)

Furthermore, unlike some kinds of intense cardio, walking is much easier on your body and it is sustainable long term. In addition, unlike swimming or bicycling, it is a weight bearing exercise, which means that it benefits your bones and connective tissues as well as your muscles.

The program recommended on this page presupposes that you are able to walk correctly for fat burning, which means walking at a 4mph pace for at least 2 miles (and for not more than 5 miles).

What if you are unable to do that? It's not a problem: just postpone using the program recommend on this page until you are able to do it.

We offer two free walking plans on this website with detailed instructions for fat burning (one easier plan, one harder plan).

Just pick the one best suited to your individual circumstances. You will find the page link awaiting you at the bottom of this page.

Eventually, if all you are doing is walking, we recommend that you work up to:

  • walking 5 miles in just under 75 minutes six days weekly in addition to eating well.

II. So, if you are going to use a combination of strength training and intense cardio such as GXP, PACE, or HIIT, those will be the best exercises to lose weight quickly.

While it's true that brisk walking (or some other form of mild fitness exercise) will burn more fat (after about 20 minutes) during exercise than either strength training or intense fitness exercise, both strength training and intense fitness exercise burn more fat after exercising.

Since we spend a lot more time not doing exercise than doing exercise, strength training and intense fitness exercise are the best exercises to lose weight quickly.

Of course, you'll need to know how to do each properly and to condition yourself to do each safely.

With respect to strength training, we take pride in our pages at this website on strength training. Even if you have never ever touched a weight, they will enable you to begin safely and productively.

Furthermore, you'll find some relevant recommended books that are excellent listed on our best self-help books page and, for convenience, we list a couple at the bottom of this page as well.

With respect to GXP [Graded Exercise Protocol], since it is intense without being too intense, if you are not already fit we think it's a better starting point than HIIT [High Intensity Interval Training] or PACE [Progressively Accelerating Cardiopulmonary Exertion]. However, you may prefer to do either of those instead.

Here's exactly how to do GXP:

To the GXP page.



Once you have worked your way up to a 3 minute work period, please don't stop there. Increase it to 5 minutes and, eventually, to 10 minutes.

That's it!

If you want more intense fitness exercise after you are able to do a 10 minute work period using GXP, you may switch to HIIT or PACE. Since they are more suitable for advanced trainees, we do not here provide descriptions of how to do them, but you certainly may do either instead and descriptions of them are readily available.

If you are eating well, doing a whole body strength training workout twice weekly, and doing either GXP, HIIT or PACE two or three times weekly, you are using the best exercises to lose weight quickly, for fast fat loss, and, in general, for flourishing physically.

There's no need to do anything more. Really. Ever.

However, if you really want to do even more, throw in a brisk walk of 30 to 60 minutes once a week (but not more than once a week).

Exercises to lose weight quickly optional boosters


On one of those programs of exercises to lose weight quickly, that much exercise will require considerable time and effort.

So it's very important for you to maximize the physical work that you are doing by eating to maximize fat burning.

After all, if you eat as much of the wrong kinds of foods as you'd like, are you going to lose weight quickly? Of course not.

So, please follow our recommendations for eating well on the other pages of this site.

The keys are to consume plenty of protein and not more than 25 grams a day of carbohydrates.

'Plenty of protein' means at least 1 gram of protein per pound of lean body weight. Please get all, or nearly all, of that protein from natural sources so that you'll also be consuming good fats.

Especially for the first few days (until your body adjusts to much lower spikes in your blood sugar levels), you may find that difficult as you go through carbohydrate withdrawal. (Many people are addicted to refined [processed] carbohydrates without being aware of it.) Very quickly, however, your body will switch to fat burning from sugar burning, which is what you want.

Remember: when digested, all carbohydrates become sugar. By severely restricting carbohydrates and ingesting plenty of good fats and proteins, you won't be hungry and you'll undermine the physical sources of food cravings.

However, if you persevere and follow these suggestions with respect to the best exercises to lose weight quickly, you are going to amaze yourself and others at your quick transformation.

Assuming you are using a low carbohydrate diet, after a week your leptin levels will be half what they normally are. That signals to your body that you are starving and both your metabolic rate and ability to burn fat will decrease.

Therefore, it's important to take one day to restore your leptin levels to normal by eating some (preferably high glycemic index) carbohydrates along with fat. However, don't do this if you are diabetic or fail to have permission from your physician in advance. This is your weekly cheat day, which is you day to eat pizza and pastries or whatever for one or two meals in addition to what you normally eat.

However, even on your cheat day, please don't stuff yourself! Eat until your hunger goes away and stop eating.

Eating one or two meals like that on your cheat day will prime your body for more fat burning.

To take full advantage of that carb spike, on the day following your cheat day it is best to restrict calories (but not protein!) and, if you are doing it, to do a strength training workout.

If you follow this program strictly, how much fat will you lose in a week? As always, individual results may vary.

It's reasonable, however, to expect to lose at least two pounds of fat and perhaps as much as four pounds of fat. Remember: that's at least 3 pounds of body weight and perhaps as much as 8 pounds of body weight in a week!

Those are excellent results. This is a powerful program of exercises to lose weight quickly. Use it sparingly.

A fat loss of 2 pounds weekly is a body weight loss of 3 or 4 pounds weekly.

You are now armed with a potent program you may occasionally want to use for blasting through weight loss plateaus.

Our web pages related to this page


The strength/weight training exercise pages are listed in another section of our website. The link to that section is given on the main menu navigation buttons and on the site map/index.

In this the fitness exercise section of our website we have the following pages:

  • 1. Fat Burning Exercises (main page)
  • 2. Mild Cardio Walking to Lose Weight, Plan 1
  • 3. Mild Cardio Walking for Weight Loss, Plan 2
  • 4. Intense Cardio (Running or Alternatives)
  • 5. Exercises to Lose Weight Quickly
  • 6. Fat Loss Workouts
  • 7. Weight Loss Exercise Programs
  • 8. Exercises for Weight Loss, A
  • 9. Exercises for Weight Loss, B
  • 10. Exercises for Weight Loss, C
  • 11. Best Exercises to Lose Weight
  • 12. Benefits of Exercise
  • 13. Weight Loss Exercises (psychological overview)
  • 14. Dangers of Exercise
  • 15. Exercising Safely

You will find the direct links to those pages on our site map/index which is at the bottom of the navigation/menu buttons to the left of your screen.

Meanwhile, for our FAT BURNING EXERCISES, the link awaits you beneath the 'Recommended Books Section,' which is directly below.


Recommended books for this topic

Here are some excellent initial reading suggestions:

  • Al Sears, M.D., Dr. Sears' High Speed Fat Loss in 7 Easy Steps
  • Al Sears, M.D., P.A.C.E.
  • Mark Lauren & Joshua Clark, You Are Your Own Gym
  • Stuart McRobert, Build Muscle Lost Fat Look Great.
  • Jim Wendler, 5/3/1


› Lose Weight Quickly






If you are looking for more about this subject, you can search our website or the World Wide Web.

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Useful external resources relating to exercises to lose weight quickly


This first video, with Al Sears, explains P.A.C.E.





This second video demonstrates interval training on three different pieces of equipment. It is brief intense cardio exercise.



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