Having been in the fitness industry for over 10 years and working with thousands of clients trying to lose weight, I have come up with a basic outline works for almost all of my weight loss clients
yourself and maybe a piece of cardio equipment.
Workout several times a day. This is not what you think, what I mean is that you need to do more, small packets of any form of physical activity than usual routine. This can be as simple as making stairs in a minute or two while at work or doing a few sets of push ups, squats and / or outcomes. Not only will this give you a boost metabolism and burn some extra calories, but it will refocus you at work or home and make you more productive.
Make a longer weight-bearing exercise routine (30-45min) 4 days a week. When you build your routine set it up so that you have an “A Day” and a “B Day” with completely different exercises each day. Try using exercises that hit several muscle groups simultaneously to get an extra calorie burn (push ups, Side plank with leg lift, physio-ball exercises and squats with high kicks are simple examples).
Sandwich your weight routine with Cardiovascular exercise. Doing 15-20min with very high intensity cardio before your weight routine. You should be a little shaky and very sweaty when you finish this first round. After your weight routine make another 15-30min of cardio, but at a much lower level of intensity. You should be able to hold a conversation, but with a little effort.
Change your routine often. Change Type cardiovascular exercises you do every time you do your routine and change weight bearing exercises you do at least every month. Your body will burn more calories if it is not allowed to get used to a particular exercise.
Tips and Warnings
days you feel most tired is the best day to get in a good workout
Make sure you push yourself, you will not get anywhere if you do not get outside your comfort zone
Always talk with your doctor before starting an exercise program