There are two types of exercise that should form part of your exercise routine. The first is aerobic ( cardio ) and the second is resistance training (weights or resistance bands). Both of these exercise types are vital as they work very differently.

Aerobic exercise aims to increase your heart rate and improve stamina. Four very common forms of aerobic exercise are:

• Running
• Fast walking
• Cycling
• Skipping

These can be undertaken either outside or on gym equipment like treadmills and exercise bikes.

Weight training on the other hand aims to build lean muscle which has a result of burning fat much faster. The more lean muscle you have on your body, the faster you will burn fat and the more calories you’ll burn!

There are some quick exercises at home you can do for quick weight loss. Let’s take a look at these now:

1. Walking
Many people choose walking as their main exercise. However, walking will not burn fat as fast as strength training or interval training. Aim for at least 30 minutes of dedicated walking per day. Try to walk where the incline goes up and down. This will work your body harder and will also give your muscles a better workout. And remember that the faster you walk the better as your heart will pump faster. I love the idea of using a treadmill. With a treadmill you can use it in all types of weather, and most have personal trainer workout programs included that automatically adjust your treadmills speed and incline. This way you know your getting a good workout, where as if you do outside walking you will be tempted not to go when the weather isn’t the best or walk at a slower pace than you really should.

2. Skipping
Skipping is an excellent aerobic exercise. Just 50 skips per day will have you burning calories but for best results try to add an extra 10 skips to your routine everyday. If you feel silly skipping get a jump rope. You can purchase one in almost any sport section of larger department stores or purchase a clothes line and cut it to fit your height.

3. Step-ups
You can simply use your backyard steps for this one. Stepping up and down will have your heart rate elevated and the calories will be burning. Try to complete 3 sets of 20 steps every day, but increase the number of steps every few days as your body adjusts as your fitness levels rise. You can also buy special step up mats which are designed with safety in mind.

4. Squats
These won’t make your heart race but they will assist in building leg muscles. Squats are considered one of the toughest exercises to perform so don’t be embarrassed if you can only do one or two. Remember, building and strengthening muscles equals faster fat burning and that is the aim of squats. Before doing squats, watch videos on youtube which shows you the proper form. It’s more important to have your form correct then to do several squats. Incorrect form may cause knee injury - so always check your form.

If you have hand weights, try to work them into your walking and stepping workouts. The addition of the hand weights will work your upper body and increase your cardio performance.

The above exercises all have one thing in common: they are exercises to lose weight quickly. If you undertake the above four exercises on a daily basis then you are heading in the right direction for weight loss.