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EXERCISE ONE: Interval Training
Any form of exercise where your heart rate spikes and then comes down repeatedly is considered Interval Training. This type of training keeps your heart rate elevated, which in turn keeps your metabolism humming, which results in more calories burned.
Indoor Cycling is a great way to incorporate interval training. Cycling requires you to use various muscles in your body (quads, hamstrings, glutes, and your core) which translates into weight loss.
You can also get a great interval workout in by varying the treadmill speed and incline levels to raise and lower your heart-rate to get same training effect.
A third way to get results from interval training is to perform cardio exercise bursts in between strength training sets. It
might be helpful to get assistance from a personal trainer to ensure your workout is not only safe, but effective and fun.
EXERCISE TWO: Weight Training
Consider weight training "the top of the totem pole for all weight-loss techniques." Resistance training, whether it's with your body-weight alone, or with added weights, is an effective method to help you drop pounds and inches.
Lifting weights has been shown to increase your resting metabolic rate, which means you'll continue to burn calories long after you finish your workout.
Add weight training to your workout regimen two to three times per week. But since your body adjusts to workouts after being exposed to the same moves at the same intensity, it will become less effective over time... So mix it up every three weeks or so for continued results.
If you are new to strength training, be sure to work with a personal trainer to make sure you're using proper form.
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