It is a given that losing weight requires the body to consume more calories than you feed it. Without this negative balance the normally healthy body is simply unable to lose weight.

At the core, this is the reason for beginning, and maintaining, an exercise routine. Yes, there are additional benefits that exercise provides such as improved hearth health and reduced stress but the burning of calories is the reason most of us exercise.

But the key to a successful workout is your heart rate. In a sense, this is the body’s speedometer. To get the most out of any aerobic workout it is necessary to elevate your heart rate and keep it there for as long as you can.

Without question this is difficult. To keep your heart rate up you will need to push yourself past a normal comfort zone. This means concentrating on what you’re doing so there won’t be any reading magazines or watching TV.

You should also check with your doctor or health provider if you have any health issues that might be harmful. And here is a tip: when you have this conversation be specific on what your plans are, don’t just say you are planning on working out.

Your current level of activity is also important. If you are not now active it is definitely better to start slow and work your way into an exercise program gradually to prevent injury.

A quick search online will reveal any number of workouts that have been developed to burn maximum calories in a short period of time. Virtually all of these exercises combine a number of activities such as squatting, push ups, jumps, running, and lifting weights to work several areas of the body during the exercise period. All also include rest and recovery periods of varying lengths and it is important not to short change or extend these periods.

Many other activities will also burn calories at an elevated rate. These include swimming, running, cross country skiing, basketball, jumping rope, spinning, and energetic dancing.

Just how many calories you will burn depends on your fitness level, weight, and how much intensity you put into each exercise.

Any exercise program needs a healthy diet complete with fruits, vegetables, and cholesterol lowering omega-3 fatty acids.