The number one reason my weight loss was successful is because I used circuit training five days per week. Circuit training is intense exercise, but everyone can do it. The key is to get your heart rate up and keep it up the whole time you're exercising. Cardio alone or weight training alone isn't enough. You need to do both, and circuit training is the best way to make it happen.
Circuit training consists of a mix of cardio and strength training mixed together. Personally, I attended a boot camp because I wasn't nearly motivated enough to do it on my own. But boot camps are expensive (that's the number one excuse I got when asking friends to do it with me). They are popping up everywhere, though, and the competition makes them more affordable. Chances are you can find one close to you. Some gyms are even jumping on the boot camp bandwagon and offering boot camp classes. But if boot camp isn't for you, you can still do circuit training.
The concept behind circuit training is relatively simple. Pick a muscle group (or two) that you're going to work, such as back and biceps, legs, or chest and triceps. Select the most weight you can handle, do the reps quickly (usually 20 reps per set) and alternate with cardio. After each set of strength training switch immediately to 2 minutes of cardio, such as running on a treadmill at a slight incline or riding a stationary bike at a high speed. You're going to have to push yourself - it's easy to look at the cardio portion as a "break." Don't let it be!
Continue like this for an hour, alternating strength training and cardio. Don't forget your abs! Lie in plank position, do crunches, situps, or pushups on a stability ball. Abs can be worked every day.
If you don't break into a crazy, intense sweat you're not pushing yourself hard enough. Ramp it up. Remember, it goes all the way to 11! :)
