If you want to lose weight quickly, aim for a weight loss rate of no more than 2 pounds per week. According to the Centers for Disease Control and Prevention, this rate of weight loss is healthy, and you'll be more successful at keeping your weight off long-term. (See References 1) To lose weight at this rate, you need to build up a deficit of 1,000 calories per day. In addition to a low-calorie diet, effective training can help you achieve this goal. Interval Cardio To lose weight, the American Heart Association suggests doing at least 150 minutes of moderate cardio or 75 minutes of vigorous cardio per week. (See Reference 2) High-intensity interval training, or HIIT, belongs to the latter category. It is done by alternating a short, vigorous pace with a less intense recovery pace. Think about going back and forth between a run and a sprint, or alternating between a moderate and vigorous pace for jumping rope. By working at a higher intensity, your body burns more calories and fat and continues to do so during post-exercise recovery. (See References 3) Combination and compound ...