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One Quick Exercise to Lose Weight in 7 Days

By Sarka-Jonae Miller ; Updated July 18, 2017

The most effective exercise for weight loss is cardio exercise, and the most effective type of cardio is high-intensity interval training (HIIT). HIIT involves intervals of high-intensity with low-intensity times for recovery because you cannot maintain a high intensity forever just as you cannot sprint non-stop for too long. Eventually, you would just be running quickly, not sprinting. The most powerful type of HIIT is the Tabata Interval, says Stephen Cabral in an article called "World's Best Weight Loss Interval." Cabral has 10 years experience operating as a health correspondent. He holds certifications in strength and conditioning for athletes and personal fitness training. The Tabata Interval is so effective because of the short recovery time, only 10 seconds per interval. It is truly intense, but will help you lose weight quickly as well as continue to lose weight as your metabolism is boosted for 12 to 36 hours past your workout, according to Cabral.

Pedal the exercise bike at a light intensity for five minutes to warm up. Do not be in a hurry to get your speed up. You'll have plenty of time to go fast once the intervals start.

Pedal as fast and as hard as you can for 20 seconds. Get your heart rate up and try to breathe evenly so your muscles as not deprived of the oxygen they need.

Reduce your speed significantly to recover for 10 seconds. Get as much oxygen as you can during this time.

Continue repeating this cycle of 20 seconds hard pedaling with 10 seconds slow pedaling for a total of four minutes. Follow with a cool down of five minutes to finish the workout. The cool down should be light just like the warm up.

Repeat the Tabata Interval workout three times during the week with at least one day in between to recover. This will keep your metabolism up for the entire week, but will give you recovery time as well. An alternate strategy suggested by health and fitness writer Bob Condor would be to do two days of Tabata, two days of moderate intensity cardio, and two days of light intensity cardio. For example, do Tabata on Monday on the bike, a light day of 30 minutes of biking on Tuesday, a moderate thirty minutes of biking on Wednesday, rest on Thursday, and then repeat the pattern on Friday, Saturday, and Sunday.


You may also use a treadmill or rowing machine to do this interval workout. You can also jump rope, sprint and walk outside, or choose another activity as long as you can quickly alternate between high and low intensities during the workout.

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