A mixture of cardiovascular exercise and weight training is the best way to burn fat quickly as well as build muscle at the same time. The following regiment consists of a 5-day workout schedule alternating cardiovascular training & weight training every other day. It is pertinent to implement an array of exercises so that your body is continuously challenged at varying degrees. Thus, I shall proceed to introduce several different exercises for each core muscle group under the weight training segment as well as different forms of cardiovascular training you can use.

*note: it is important to stretch 10 minutes before utilizing any of these exercises.

Cardiovascular Workout

When initially beginning your workout you want to build your body's endurance and get it comfortable to stressing its muscles. Therefore it is vital that you implement cardiovascular exercise before going into strength training with weights. There are many exercises one can utilize in their cardiovascular regiment. However, I will only introduce two types which I feel are the most effective.

1)Running
2)Jump roping

-Run

Our initial focus will be running which is a great way to start burning fat cells and lose weight. The goal of running is to accelerate your heart rate enough to a point where your body begins to rid itself of excess fat. The fastest and simplest method that generates good results is the execution of a mere 6-minute run. I understand that many people feel they need to run for a longer period of time to produce positive results but this technique contrasts that notion. It incorporates several running styles; jogging, sprinting, & a paced run all within short intervals. The ultimate purpose of the 6-minute run is to demonstrate better results in a shorter time span.

During your first minute of running you should jog at a steady pace. After the initial 60 seconds of jogging you should accelerate your speed into a faster paced run but do not fully extend yourself into sprinting in the second minute. In the third minute, you should burst into sprinting, extending your legs and pumping them as hard as you can using as much energy as possible. Remember to breathe in your nose and out your mouth. Going into the fourth minute you should relay back to the former paced run which is slower but still at a quick pace. In the fifth minute you should go into sprinting once more exerting maximum effort to go as fast as possible. In the final minute you should progressively decelerate into a jogging style of run. At this point, your heart rate should be high enough to where you have been burning fat cells during the exercise.

-Jump Rope

An alternate exercise you can use in place of running is jump roping. Jump roping is a great cardiovascular activity that can burn as much fat cells as running can without deteriorating your muscle gains. However, it does put some strain on your feet and ankles. You should do a 30 minute jump rope session with two
breaks within the duration. Jump roping does take some practice in terms of consistency and footwork. However, it does not take long to master. When you begin your jump roping session you should start by taking small skips at a steady pace. As you go along you can switch your foot work up and start accelerating and pumping both of your legs as if you were riding a bicycle. As you start to master jump roping you can also add in double jumps and do cross motions as well.

Cardiovascular exercises are vital for you to keep in the best shape so try to alternate it with your weight training every other day up to 2-3 times a week. Next, I will introduce to you the some crucial exercises that help in the development of muscle and strength. In weight training, it is important to exercise the whole body (chest, arms, back, legs, shoulders, & abs).

Weight Training Workout

-Chest Exercises

First, are the chest exercises. You should start on a flat bench with a long bar. Perform 3 sets with increasing weight in each set. You should do 12 repetitions in the first set at a steady pace. Form is foremost and you should never sacrifice technique for more weight. Be sure to look straight up and not move your neck. When you bring the bar down to your chest inhale through your nose. As you push the bar back up exhale through your mouth. Always make sure you have a spotter (someone to support you in case your arms tire out). In the latter sets you should increase the weight slightly and drop your repetitions to 10 in the second and 8 in the final set.

The next chest exercise utilizes an incline bench with dumbbells. Just as the flat bench exercise you should do 3 sets with increasing weight and repetitions of 12, 10, and 8. Try your best to keep your form even at the arms. Though it will be more difficult to balance the weights without a long bar and at an incline, try to do your repetitions steadily and not move your head. If you feel your arms tiring out make sure there is a spotter to assist you. Furthermore, if you dig with your feet you can get an extra boost of strength to push the weight up.

The last chest exercise uses the decline bench which you can do with either a long bar or dumbbells. Just as the former exercises you should try your best to complete 3 sets with increasing weight and repetitions of 12,10,8 or 10,8,6. Your chest muscles will probably be strained at this point so you don't have to increase the weight if it is just too much.

-Triceps Exercises

Next, I will introduce to you four arm exercises. The first two will focus on your triceps and the latter two will focus on your biceps. The first triceps exercise is the triceps pull down. You should do 3 sets with repetitions of 12, 10, & 8. After the initial set you should increase the weight slightly for the next two sets.Remember technique is foremost and never sacrifice proper form for additional weight. After choosing a comfortable weight setting, pull down the triangle bar to a 90 degree angle of your arm. Stand up straight, look forward, and keep your feet shoulder width apart. Next, extend your arm straight down putting stress on your triceps. Finally, with full control, contract your arm back to a 90 degree angle and repeat until you have successfully completed the set.

Another triceps exercise is called kick-outs. You will need a flat bench and a dumbbell. Again you should do 3 sets with increasing weight and repetitions of 12,10, & 8. First pick a dumbbell of comfortable weight and lay it next to the flat bench. Next, put your left knee on the bottom top of the bench and put your left hand on the top end of the flat bench. You should be in a bent over position now. With your right hand pick up the weight laying next to the bench and bring your arm up to a 90 degree angle. Look forward and proceed to extend your arm straight back(kick-out) and you should feel your triceps being exerted. Repeat these steps for your left triceps except with opposite form (right knee and right hand positions on the bench).

-Bicep Exercises

Bicep exercises are typically very similar but you can do variations of the bicep curl. The first bicep exercise is the long bar bicep curl. The long bar will assist in the balance and form of the exercise. Again, you will do 3 sets of increasing weight with repetitions of 12,10, & 8. After selecting a comfortable weight, pick up the bar and stand up straight. Place your feet shoulder width apart, look forward, and steadily curl the bar back and forth in a controlled motion. Repeat this until you complete each set.

The next bicep exercise is hammer curls. You will need a seat for this exercise. Again, pick a comfortable weight to start with and plan to do 3 sets with increasing weight and repetitions of 12,10, & 8. Make sure your seat has proper back support. Pick up both dumbbells and sit straight with your feet parallel to the floor or on the feet supports. Now alternate your arms executing a hammer curl motion with steady control. Repeat these steps until you complete each of your sets.

-Back Exercises

The next group of exercises focuses on your back. The first back exercise is the seated row. You can typically find a seated row machine in any gym. Again, you will continue to execute 3 sets with increasing weight and repetitions of 12,10,& 8. Make sure you do your repetitions at a steady and controlled pace. Keep your back straight, look forward and as your pull back make sure you extend as far as possible.

The next back exercise is the lat pull down. You will also be able to find a lat pull down machine in the gym. Do 3 sets with increasing levels of weight and repetitions of 12,10, & 8. Look up when you do this exercise and arch your back. When you pull down on the bar make sure you extend your arms back as far as you can. Control your pace and motion and make certain the weight is not too heavy.

-Shoulder and Leg Exercises

Now I will introduce a shoulder exercise and a leg exercise. There are various shoulder exercises but I think the most important to build strength and broaden your upper body is the shoulder press. You should do a seated shoulder press and execute this exercise on a Smith Machine for support. Again, do 3 sets with increasing weight and reps of 12,10,& 8. Make sure you select a comfortable weight level and have a spotter for additional support. Keep your back straight and look forward in a seated position. This posture is a bit awkward and it can be difficult to lift the weight properly. Use your feet parallel to the floor to dig which will assist you when pushing up. Try your best to keep your form as perfect as possible because you can easily injure yourself on this exercise.

Next is a leg exercise. One of the most important exercises to build overall body strength are Squats. It is vital that your form and technique is as close to perfect as possible. You can injure yourself severely if your form is incorrect. You must have a spotter for this exercise and utilize the Smith Machine once more for additional support. Do 3 sets of increasing weight with repetitions of 15,12, & 10. Place a seat under you so you do not fall down and at the same time add extra support on your way back up. Always have a neck supporter on the bar. After selecting the proper weight, stand in front of the bar and rest it at the top of your back where your traps are located. Keep your head and eyes up. Your body should be slightly bent at this point. Keep your feet pointing straight and slightly more than shoulder width apart. Make sure your hands are evenly spaced towards the ends of the bar and that you have a good grip. Proceed to slowly crouch down with the weight until you feel your butt make contact with the sit beneath you. Then push up with your thighs and legs and making sure your back is slightly arched with your chest pushed up and your looking up toward the ceiling. Repeat these steps until you complete your sets.

-Ab Exercises

Lastly are ab exercises. The first ab exercise is the standard crunch. Put your hands behind your head for support and elevate your knees and keep your legs at a 90 degree angle. Do 3 sets of sit ups with repetitions of 20-30 per set.

The next ab exercise is the leg lift. You can do this lying down or hanging with the assistance of a machine at the gym. Basically, you lie down and lift your legs straight up and down without bending your knees or moving your upper body. This exercise targets your lower abs which are probably the hardest part of the stomach to work. Do 3 sets of 20 repetitions.

The final ab exercise is called side bends which targets the sides of your stomach. Get a dumbbell of comfortable weight. Stand straight with your feet shoulder width apart. Pick up the dumbbell with your right hand and keep your arm straight and somewhat hanging. Now bend your upper body to the right. You should feel the strain on the right side of your stomach above your waist. Control your motion and pace until you complete the set. Do the same for the left side of your stomach.

Workout Routine & Schedule

Now that we've covered the core muscle groups you can build a schedule and implement these various exercises into your weekly routine. I would suggest something that alternates between weight training days and cardiovascular days.

I.E. Monday - Chest and Back
Tuesday - Cardio Training & Abs
Wednesday - Arms & shoulders
Thursday - Cardio Training
Friday - Legs & Abs
Saturday - Day off
Sunday - Day off

(45 min - 1 hr. of training)

Source: http://www.associatedcontent.com/article/1069677/top_exercises_to_lose_w...