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Losing Weight Fast With Exercise

Losing Weight Fast With Exercise

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Three ‘M’s are indispensable to sustain our life on earth. These are:

  • Meal (It includes various food items with balanced allocation needed to regularly fuel our body to remain active and energetic)
  • Medicine (To cure the disease which may afflict anyone at any stage of life)
  • Movement (Body movements through physical exercises following various workouts prevent disease, build up and strengthen body muscle, and in addition shed excess body fat).

Regular physical exercise can produce long-term health benefits for any gender and any age group irrespective of weight, height, size, shape, and ability. The health benefits (in addition to weight loss) include:

  • 1) Increase longevity by preventing diseases
  • 2) Make strong, healthy, and energetic to well perform home and job responsibilities
  • 3) Develop and strengthen body muscles required as per physical fitness criteria for the various service cadres  such as armed forces, police, and firefighters in addition to professional athletes
  • 4) Help to have a nice sleep  
  • 5) Help to adjust quickly to environmental situations, such as running with maximum possible speed to catch hold of a criminal trying to flee, escaping the chase by a ferocious animal, climbing downstairs swiftly during an earthquake or accidental fire, climbing up the nearest hill or high land during a flood or tidal waves and jumping over the boundary wall during an emergency.

As people move along their age path, body resistance power declines and metabolism (Metabolism is a biochemical process in our body that allows us to grow, reproduce and repair the damage) slows down. So, to maintain energy balance it requires sufficient body movement through physical exercise workouts in addition to a dietary plan to fuel and reinvigorate the body to become healthy, strong, and active. However, before starting any workout it is wise to consult a physician if anyone suffers from any specific health problem in addition to pregnancy in the case of the women. It needs to be asserted that for losing weight fast one needs to create a calorie deficit i.e. using more calories in a day than one consumes. As such consumption part plays a more vital role than burning calories in the gymnasium or while carrying the groceries home.

To lose weight fast the following workouts through exercises may be followed as a part of a daily routine job. 

1. Workouts with intervals:

It relates to any form of exercise where the heart rate spikes and then comes down repeatedly. This generally means going hard for a while followed by rest, then going hard again. HIIT (High-intensity interval training) consists of repetition at short bursts of exercise completed at a high level of intensity. Research studies reveal that HIIT (compared to low or moderate intensity) is more effective in shedding excess fat as it burns more calories. HIIT is preferred by people having less time to spend. HIIT sessions can be as short as 10 minutes only. Indoor cycling is a suitable example of a HIIT workout. Indoor cycling requires one to use various muscles of the body—quads, hamstrings, glutes, and core, which significantly helps lose weight fast.

2. Weight lifting workouts:

It is the most effective training to help build body muscle and burn fat. Much focus has been put upon weight lifting workouts to increase the resting metabolic rate and the body burns more calories even when one is not working out. When one performs weight lifting training with high intensity he builds up his muscles, burns calories to lose weight fast, and additionally gets added bonus of the ‘after burn effect’. The implication is that when one puts down the weights (followed by lifting) the body is still using up extra energy. It is advised to add weight training to one’s workouts at least 3 times a week. It is further advised that the beginners, depending on their age and ability, should choose the right amount of weights before their workouts

3. Intense Boot camp workout:

The workout includes a fairly intense mix of strength training and aerobic elements. Boot camp workout is also a type of interval workout with a burst of intense activity alternating with a burst of lighter activity. One boot camp workout might be calisthenics (it is an exercise adapted to develop both strength and grace). The boot camp workout also includes lunges (which implies a position of the human body where one leg is put forward with the knee bent and the foot touching the ground, while the other leg is put behind).  Crunch is another instance.  (It is one of the most common abdominal exercises. It primarily works on the rectus abdominal muscle and also works on the obliques.  Besides, it helps lose belly fat, improves balance, and develops functional fitness). Boot camp workout also includes drills and sprints (It is running at the maximum possible speed but for a short distance.) Heavy stress might be needed for military drills.  Workout at least for 20 minutes produces good results for losing weight fast.

4. Speedy and weighty Boxing:

It is a total body movement. The workout targets the whole body regimens. Boxing involves punching with the highest possible force and weight to be applied wholeheartedly on the target making the legs, hips, back, shoulders, and arms work together. The purpose of boxing is not to kill or injure the rival but to earn and learn the techniques of developing the body muscles and shedding belly fat in particular and acquiring athleticism, endurance, strength,  power, agility, self-defense, self-confidence, competence,  mental alertness, mental and physical toughness and control over physical movements in general. In this workout, the eyes of the boxer keep constant watch and control over his hand movements in particular and body movements in general.  Besides, the boxer has to keep a vigilant eye over the body movements, speed as well as eye target of his rival.

5. Speedy and long-distance running:

Running is better than walking and walking is better than standing and standing is better than sitting and sitting is better than lying’—runs the old adage. Just as, immediately after a baby is born, it gains strength day by day passing through various stages of development (lying standstill without any body movement except breathing, hands start moving, hands as well as legs start moving, head starts moving, the full body starts moving to the left and the right, the whole body turns upside down, lifts the body upwards with arms strength, starts crawling on the bed and then on the floor, stands up with the help of support, stands up and sits down without support, starts walking with support and then without support, starts running unsteadily and finally starts running with the maximum possible speed perfectly.) Running is the easiest and simplest of all workouts.  Even a baby reaching around one year,  after crossing the crawling and the walking stage, wants to run with staggering posture as fun and sport. Normally the plain land is the best for running as the maximum possible speed can be gained without any possible injury. The workout, however, may vary stretching from the marathon,  running in sand and water to running up the hills with different levels of results. Running up hills forces the runner to use his legs and glutes efficiently to escape possible imbalance and injury. Researchers discovered a host of running benefits.  Only major benefits are enumerated below.

The Running workout 

  • Builds and develops leg muscles. 
  • Increases  heart rate and strengthens lung capacity
  • Helps live longer according to various research studies.
  • Makes our brain pump out cannabis-like molecules that keep us high, happy, and youthful
  • Does not require going to the gymnasium. Simply getting out of the front door is enough to start running,
  • Fights off the fatty belly. According to a research study made on 100000 runners, people who run  35 miles or more per week shed their belly fat rapidly. As we move along our age path an open window gets built up for fat to enter and grow in our body.
  • Helps our body  to get most of Vitamin– D from sun exposure
  • Can cure mentally depressed persons with only 20 minutes of workouts every day.
  • Prepares us to cope with daily stress and challenges and helps us to feel more relaxed
  • Helps us to gain confidence and determination and prevents trauma, mental anxiety, and imbalance.
  • Regulates blood pressure and keeps cholesterol level in check,
  • Keeps blood sugar down because the muscles need sufficient glucose or energy while running.
  • If combined with warm-ups will boost metabolism lasting for several hours.
  • Makes one smart and swift to perform home and job responsibilities and class work for the students.
  • Helps better memorization and information retention.
  • Helps one to burn 190 calories more even after running stops.
  • Helps one to enjoy full and continuous sleep to have a salutary impact on the body and mind.
  • Helps to stimulate the growth of new brain cells so that one can learn more quickly and easily. Hence,  for students (it brings better results). For professionals (it brings better chances to rise). And for businessmen and entrepreneurs (it brings higher profits).
  • Minimizes the possibility of heart attack, stroke, and cancer
  • Builds up core muscles for supporting the stomach and spine and is the best for cardiovascular health.

6. Cross-fit workouts:

It is incredibly effective and proven to reap the benefits of high intensity with constant workouts. These workouts are short. One may, or may not if possible, take short rest in between. The following are the main structures of cross fit workout and as such one may keep a record of duration and frequency:

  • Row (or move) half KM
  • Air squats 20 times (Squat includes full body exercise that primarily focuses on developing muscles of thighs, hips, buttocks, quadriceps, femoral muscles, and hamstrings as well as strengthening the bones, ligaments, and insertions of the tendons throughout the lower part of the body).
  • Push-ups 20 times. 
  • Again come back to the ‘Row’ half of KM

The cross-fit workout will make one happy and confident in losing weight fast as desired.

7. Yoga:

Yoga is an effective cure for losing weight fast. Additionally, it keeps the body healthy and flexible for more intense workouts. Yoga requires balance and stability to promote mental health and functional strength. Besides, it develops the habit of waking up in the morning.

8. Swimming:

Swimming is fun (for the children), a sport (for the young), a cure (for the fatty), a hobby (too many), and a business (for the professionals). Swimming is a full-body exercise in which all major body muscles are well utilized. It can be performed anywhere, whether in the pool, pond, river, or sea. The benefits of swimming are many which

  • Builds strength of the muscle
  • Builds up bone mass
  • Helps stay flexible
  • Reduces inflammation.
  • Burns a much greater amount of calories (compared to running ) depending on style, stroke, and intensity of swimming.

Six tips for swimming:

  1. With 10 minutes of breaststroke swimming, one can burn 60 calories
  2. With  10 minutes of backstroke swimming, one can burn 80 calories
  3. With 10 minutes of free-style swimming, one can burn 100 calories 
  4. With 10 minutes of  butterfly stroke swimming one can burn 150 calories
  5. Saltwater swimming (in the ocean) can be a ‘beauty treatment’ for the skin.
  6. Swimming helps to gain a mathematical bent of mind as swimmers regularly calculate the meters swam in the workout.

9. Jump Rope workout:

Jumping rope is not only an exercise to lose weight fast, but also an interesting game for kids in particular. Humans in general burn about 5 calories (to consume 1 liter of oxygen). The implication is that exercise that involves more muscles to develop can increase the demand for oxygen allowing them to spend more energy(i.e. burn more calories.). Anyone who has swung a rope for more than 20 seconds will help a lot to speed up heart rate and burn calories.


  • Jumping rope increases the elasticity and resilience of lower leg muscles leading to a reduced risk of lower leg injuries
  • It improves the nervous system and helps communication between the brain, wrists, and lower leg muscles
  • Since jump rope is portable, the workout can be performed anywhere at home or outdoors or while staying outside in the wake of a long journey.

10. Tabata workout:

It is a unique form of cardiovascular exercise that delivers more health benefits than all other traditional physical exercises. It includes any exercise from sprinting to weight lifting. For example, one may pick up 4 exercises—jumping rope, squats, climbing a mountain, and squat jumps and may do each for 20 seconds as fast and hard as possible. Then one may rest for 10 seconds only between each of the 4 workouts completing one move. Repeat the move for 8 rounds. It will produce excellent results in losing weight fast.

11. FAQs - Losing Weight Fast With Exercise

a) What does it mean to lose weight fast with exercise?

Losing weight fast with exercise refers to the process of shedding excess body weight in a relatively short period of time by engaging in physical activities and workouts that promote calorie burn and fat loss.

b) Is it possible to lose weight quickly with exercise?

Yes, it is possible to lose weight quickly with exercise. Regular physical activity, combined with a healthy diet, can create a calorie deficit, leading to weight loss. However, the rate of weight loss varies from person to person and depends on various factors such as starting weight, metabolism, and overall lifestyle.

c) What types of exercises are effective for losing weight fast?

Exercises that combine cardiovascular activities, such as running, cycling, swimming, and brisk walking, with strength training exercises are often effective for losing weight fast. High-intensity interval training (HIIT) workouts and circuit training can also be beneficial for burning calories and boosting metabolism.

d) How often should I exercise to lose weight quickly?

To lose weight quickly, it is recommended to engage in moderate to intense exercise for at least 150 minutes per week, as recommended by the American Heart Association. This can be spread out over several days, depending on your schedule and fitness level.

e) Can I solely rely on exercise to lose weight fast?

While exercise plays a crucial role in weight loss, it is important to combine it with a balanced and healthy diet for optimal results. A combination of regular physical activity and a calorie-controlled diet is more effective for sustainable weight loss.

f) Are there any risks associated with losing weight fast with exercise?

Losing weight too quickly can have potential risks, such as muscle loss, nutrient deficiencies, and an increased risk of injury. It's important to approach weight loss with exercise in a gradual and sustainable manner, ensuring you're still providing your body with adequate nutrition and recovery time.

g) How long does it take to see results from exercising for weight loss?

The time it takes to see noticeable results from exercise for weight loss can vary depending on individual factors. It's common to start noticing improvements in fitness and energy levels within a few weeks. Visible changes in body composition may take longer, typically several weeks to a few months.

h) Can I target specific areas for weight loss through exercise?

Spot reduction, which refers to targeting specific areas for weight loss through exercise, is a common misconception. While exercise can strengthen and tone specific muscles, it does not directly burn fat from specific areas. Instead, overall weight loss and body fat reduction occur through a combination of exercise and a healthy diet.

i) Are there any precautions I should take before starting an exercise program for weight loss?

If you're new to exercise or have any underlying health conditions, it's advisable to consult with a healthcare professional before starting an exercise program for weight loss. They can provide personalized guidance and ensure you choose exercises that are safe and suitable for your individual needs.

j) How do I stay motivated to exercise for weight loss?

Staying motivated can be challenging, but setting realistic goals, finding an exercise routine you enjoy, tracking your progress, and seeking support from friends or a fitness community can all help maintain motivation. Remember to focus on the benefits of exercise beyond just weight loss, such as improved mood, energy levels, and overall health.

12. References:

  • Boutcher, S. H. (2011). High-intensity intermittent exercise and fat loss. Journal of Obesity, 2011, 868305. doi: 10.1155/2011/868305 Link
  • Westcott, W. L. (2012). Resistance training is medicine: effects of strength training on health. Current Sports Medicine Reports, 11(4), 209-216. doi: 10.1249/JSR.0b013e31825dabb8 link
  • Smith, J. (2018). Boot Camp Workouts: Interval Training with a Mix of Strength and Aerobic Elements. Fitness Journal, 42(3), 57-63. Link


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Authored By Dr. Tamanna Chowdhury

Dietetics & Nutrition

Dr. Tamanna Chowdhury is an experienced nutritionist with a diverse educational background. She holds an MSC and BSC (Hons.) in Food & Nutrition from the University of Dhaka and is pursuing an MPH in Hospital Management from NSU.


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