Have your jeans been feeling way too snug lately? We know the struggle can be all too real, and dropping weight isn’t an easy, breezy picnic in the park. But don’t fret, because with hard work and dedication on your side, there are some productive exercises that can speed up the weight loss process. By combining strength training with some cardio, you’ll maximize how much fat you burn during and post-workout sessions. We chatted with Victoria Brady, a personal trainer on Fyt, who reveals the top-recommended exercises to lose 15 pounds in a month. (For those of you who didn’t know, Fyt is the biggest personal training service in the nation that makes expert-guided workouts by a certified fitness professional convenient and easy for everyone to access.)
Brady explains, “Cardio allows you to burn the most during the workout, and strength training helps boost your metabolic rate, which helps you burn even more calories—after the workout, even while you are at rest. It is important to listen to your body and recognize signs of overtraining.”
So if you’re looking to lose 15 pounds in a month, it’s necessary to target your entire body to sculpt a strong and slim physique. Brady instructs you to perform the below exercises two to three times every week to achieve the results you’re looking for in one month’s time.
First up is jumping rope. Brady explains this will be interval training; 30 seconds on, 15 seconds off, for a total of 10 rounds. So grab your jump rope, and it’s time to get started!
Take hold of the jump rope with both hands, making sure they remain at hip level. Rotate your wrists in order to swing the rope around and jump. Jump with both feet to perform one rep.
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For Squat Presses, you’ll position your feet hip-width distance apart, hold a dumbbell in each hand up to your shoulders, and make sure your elbows are tucked in. Lower down into a squat with the dumbbells still on your shoulders, and keep your knees from going over your toes. Use your midfoot to push yourself back up to the starting position, and press the dumbbells over your head. Then, lower the weights back to your shoulders while assuming a squat. That counts as one rep; perform three sets of 12 to 15 reps total.
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Next up, we have Dumbbell Burpees. Get into a squat with a set of dumbbells positioned between your legs on the ground. Perform a squat thrust by bringing your feet behind you into a plank while holding the dumbbells on the ground. Do a classic pushup, then assume a plank once again. Jump both feet forward to meet your hands, and rise up to a squat with the dumbbells at your sides. Then, perform an explosive jump with the dumbbells by your hips, landing gently on your heels. This counts as one rep; perform three sets of 10 to 12 reps total.
Planks with Dumbbell Rows start with a dumbbell in each hand, positioned directly underneath your shoulders. Make sure your back remains flat and your elbow close to the side of your body as you pull one arm up to complete a row. Slowly bring the dumbbell back down to the ground. Shift your weight to the opposite arm to perform the motion on the other side. This counts as one rep; perform three sets of 10 to 12 reps total.
For this next exercise, you’re going to position your feet hip-width distance apart. Hold one of the dumbbells in front of your body with both hands. Bend your elbows at a 90-degree angle. Bring your right foot forward and lower your left knee to the ground to perform a lunge. Then, twist your body to the right. Using control, bring your arms and the dumbbell back to your center. Bring your right foot back to return to the position you started in. Complete the motion on your left leg to make one rep; in total, perform three sets of 10 to 12 reps.
Last but not least, we’ll wrap things up with Mountain Climbers. Start in a plank position with your hands in line with your shoulders. Bring your right knee up to your chest, then quickly switch knees to bring your left knee to your chest and your right knee to the position you started in. In a speedy fashion, alternate your knees in and out while making sure your back stays flat. This counts as one rep; perform three sets of 12 to 15 reps total.
Alexa Mellardo
Alexa is the Mind + Body Deputy Editor of Eat This, Not That!, overseeing the M+B channel and delivering compelling fitness, wellness, and self-care topics to readers. Read more about Alexa
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