Key Exercises to Help You Lose Weight in a Month

Though losing weight is dependent upon both diet and exercise, how you choose to work out plays a large role in the effectiveness of your exercise program. Burning calories through physical activity and decreasing your caloric intake will cause you to create a calorie deficit. A daily deficit of 500 calories will get you on pace to burn 3,500 calories. This adds up to 1 pound per week and about 4 pounds in a month.

Row Machine

Shoulders, back, quadriceps and hamstrings are the major targeted muscles when using the row machine. To row, grab hold of the handle bar with both hands and pull the bar in to your chest while simultaneously driving your weight through your heels and extending your legs. Keep an upright torso throughout the entire movement. An hour of rowing will help you burn off close to 500 calories, which will help you maintain your daily calorie deficit. End the workout with a cooldown by walking at a moderate pace to burn more calories.

Running Stairs

Running on flat ground will elevate your heart rate, but running stairs will make your heart rate skyrocket and will tax your leg muscles. Keep your arms pumping and your knees high, and take deep breaths as you advance up each stair. Be cautious, because as your legs fatigue, you're more likely to lose your footing and trip. You can burn around 300 calories per 30 minutes of running stairs. Do this daily along with 30 minutes of walking to burn 500 calories -- or more -- daily.

Squat Jumps

Squat jumps are one of the most effective and versatile moves you can do to lose weight. To perform a squat jump, stand with your feet shoulder-width apart. Sink down, push your glutes back and explode upward by driving your weight through your heels. You should be airborne for a brief moment. Never let your knees drive forward farther than your toes. Completing 15 minutes worth of squat jumps will cause you to burn approximately 120 calories. Combine that with 40 minutes on the row machine to attain your goal of burning 500 calories daily.

Burpee Move

This move will work your entire body, making it great for weight loss. To perform a burpee, stand with your feet shoulder-width apart. Dip into a squat, explode upward and leave the ground, pushing your body weight down through your heels. From that upright position, drop to the ground into a pushup or plank position. Tuck your knees into your chest and push up to become upright again. You will burn close to 500 calories doing one hour of burpees with intermittent breaks

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