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Even though exercising is definitely not the only way to burn fat fast, it is nevertheless one of the more effective methods of speeding up how fast you reach your diet goals. Even working out one or two days a week can increase calories burned by your metabolism by as much as 25%. What does this mean? Work out a few days a week, and you'll burn more calories around the clock even when you're just sitting around. All you need is 15 minutes a day, some dumbbells (although you can use milk jugs or whatever of equal weight).
Standing Squats
Keep your feet around shoulder width apart, with your hands down at your sides. Keep your back arched and tight, and lower yourself gently to the grown while looking forward and bending only at the knees. Once close to the ground in a squatting position, stand back up. Repeat several times, take a break, and do another set. 3 or 4 sets should suffice. This targets most core muscles in your body, including legs and back.
Push up
With your hands planted on the ground shoulder width apart and your back straight, balance your weight between your toes and hands. Lower yourself to the ground (keeping your back straight!) while bending your arms, and then raise back up until your elbows nearly lock out. Repeat. This is great for your upper body and arms.
Leg Raise
Lay on your back, keeping your arms at your sides, with legs straight. Raise your legs off the ground and bring them towards your upper body by bending at the knee. Gently lower back to the ground by reversing the motion. This targets your legs and core.
Crunches
Lay on your back with your legs bent at around 45 degrees, fold your arms across your chest, and curl your upper body up towards your legs, being sure to not strain your neck or back - all the work should be done by flexing and contracting the abs.
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