The Fastest Weight Loss Workouts

The trouble with long weekends is that you often return to work busier than ever. Work has piled up over that extra day - possibly from international orders or from work colleagues and business contacts that just don't seem to take time off.
So you get back in the office and your inbox is flooded, your to-do list is longer than your grocery shopping list, and your phone displays 10 new messages.
Say good-bye to your workout time? No way.
The truth about exercise is that it is a lot more efficient than most people think. The truth is you don't have to be in the gym for 90, 60, or even 45 minutes per day to get results. The truth is that you can choose just two exercises and train your entire body.
The trick is to choose the right two exercises.
In this situation, the old saying that "80% of your results comes from 20% of your efforts" is quite close to the truth. That's why if you have any of the strength and interval manuals, you'll get the majority of your results simply from the first superset of the workout. (But never skip a proper warm-up.)
Here's a partial list of an almost endless number of effective two exercise workouts. Complete them in superset fashion and you can be done your strength training workout in minutes...saving you valuable time you need to be spending at work or with your family.
1) Bodyweight option #1:
Y-Squat
Pushup (any variation)
2) Bodyweight option #2
Bulgarian Split Squat
Chin-up
3) DB option #1:
DB Romanian Deadlift
DB Chest Press
4) DB option #2 (this is an incredibly tough superset):
DB Split Squat with Front Foot Elevated 6-inches
DB Row
5) DB option Upper Body only
DB Incline Press
DB Row
6) Barbell option #1
Squat
Bentover Row
7) Barbell option #2
Romanian Deadlift
Bench Press
The two exercises in any of these supersets will work better and faster than a 10-machine circuit at any fitness center. Plus, you'll build twice the body of someone that decides to use a shortened workout to "just do abs" or a "quick cardio session". High-rep ab work and short, slow cardio won't help you change your body.
High-intensity, efficient, multi-muscle movements that put your body in turbulence are the only way to go.

Is Cardio Aerobic Exercises Good for Fat Loss?

There is really no question that cardio exercise is good for fat loss, as any movement of the body that causes a rise in heart rate will contribute to fat loss. Where things get confusing is those sold on aerobic exercises talk as though it's the panacea for fat loss, and others counter that cardio exercise has its shortcomings, and therefore is not helpful at all. The truth is, both arguments have some truth, but don't buy into either argument. Aerobic exercises are very beneficial for fat loss, but alone may be of limited benefit.
So how does cardio exercise contribute to fat loss? First, let us break down cardio exercises into their basic categories, and see what each does for fat loss. When we use the term "aerobic exercises", it literally means "with air", and would include those where there is a constant flow of oxygen going to the muscle. These exercises would include bike riding, walking or running. Anaerobic means without air and during one part of the exercise the muscle would function without air. Sprinting and weightlifting would be examples of these exercises. Cardiovascular means exercising the heart, and although there may be a variation of intensity, with cardio being more intense, they are pretty much the same as aerobic exercises.
The best cardio exercise for fat loss is the higher intensity kind that is for shorter duration. Depending on the individual, three to four times a week with thirty minute sessions is probably optimum. Why we recommend more intense cardio exercise is because it has some fat loss benefit when you are finished with your workout, as higher metabolism will be maintained for a period of time later. This is not to say there is not a place for low intensity workouts. We always recommend diversity in your workouts, and longer more methodical training exercises can help build endurance. But for our discussion here on cardio exercise and its contribution to fat loss, shorter high intensity aerobic exercises are much better.
Another important factor in cardio exercise is to be sure to keep it short in duration. The objective is to keep a high level of intensity, and of course depending on the individual it will be impossible to keep an adequate level of intensity if the workout lasts to long. If you know the workout will only last twenty to thirty minutes, it will be easier to push through harder than if you had a one hour workout, where it would only be natural to pace yourself. For proper fat loss, the idea definitely is quality over quantity.
As with any of the high intensive aerobic exercises, a person must be sensible in any program they are attempting to take on. If this is your first go at exercising in awhile, get a physical from your doctor, and let him know what you are planning to do. Have a plan going in, preferably with advice from a trainer that will devise a program fit for you. If you are 60 years old and getting back into exercising, which is fantastic, don't attempt a program designed for a 30 year old. Also, remember you are never too old to start. There have been cases of people starting exercise programs in their 80's and have virtually rolled back the years. No matter what age you start, you should be commended on not accepting your age as a barrier. Just be sensible about it.