Slow, gradual weight loss at a rate of 1 to 2 pounds per week is recommended, states the University of Maryland Medical Center. Even so, you can shed fat in five days with high-intensity, vigorous workouts. If you combine your workout efforts with a calorie-reduced diet, you'll be able to increase your weight loss. Before you embark on a five-day fat-loss plan, consult your physician to ensure you have health clearance.
Blast fat and burn calories with Tabata workouts. Tabata workouts take interval training to the extreme, demanding that you push as hard as possible through 20 seconds of your chosen exercise before resting for 10 seconds. This cycle is repeated between eight to 20 times to complete a full Tabata workout. Tabata exercise cycles can help you shed fat in five days using a variety of cardio exercises, such as biking or jumping rope, or with squats and lunges.
Regular Interval Training
If you're willing to take your workouts up a notch to burn fat fast, but not quite ready for something as intense as Tabata, you can do interval training. Interval training is also effective at helping your body to burn fat fast, finds the Mayo Clinic, in a shorter amount of time. Add one to two minutes of faster-paced movement to your normal exercise routine. Jog, row, swim or bicycle at your normal pace for three to four minutes, and then move faster for one to two minutes. Continue to alternate these intervals for the duration of your workout. These exercises will help you burn approximately 500 calories per hour. When performed daily, you can lose 1 pound per week. To lose 1 pound in five days you must exercise for one hour and 20 minutes daily.
Circuit training helps you shed fat while toning muscle; this efficient form of exercise gets your body in shape, as it promotes more efficient calorie burning for weight loss or maintenance. Alternate three minutes of intense cardio activity, such as jumping rope, stair climbing, jumping jacks or a cardio machine, with 45 seconds of strength training. During the strength training intervals, perform biceps and triceps curls, chest and shoulder presses, abdominal crunches, squats and lunges to build muscle and slim down fast.
Proper hydration and a healthy diet are two important considerations that should be part of your five-day fat-burning plan. Drink at least eight to 10 glasses of water per day, increasing it as needed during exercise. Fuel your body for higher-intensity workouts by eating a diet that consists of lean protein, fiber-rich whole grains, fresh vegetables and fruits, and nonfat or low-fat dairy. Skip the fatty, sweet foods, as they provide little to no nutritional value. If you want to lose an additional pound in five days through diet, cut your calories by 700 per day. Women should not dip below 1,200 calories daily and men shouldn't consume less than 1,400 calories each day.