Based on what you've known so far, what do you imagine about weight loss exercise? Hours and hours of long cardio session? Being on a treadmill in front of the TV? Gym membership and a set of expensive fitness machines? Or perhaps having supplements before and after your six day per week strength training?

Well, as you may have known or experienced, all of those will only offer minimum result (or no result at all), emptying your wallet, and make you even more stressed. Usually, a standard weight loss exercise program makes these kinds of blunders:

1. Don’t really care about nutrition guide or healthy eating.

2. Focus the training on the area that you hate the most. Instance: sit-ups to lose belly fat, chest training to get rid of man breasts, and so on. That is completely wrong approach.

3. Using traditional low pace cardio that will takes hours to finish.

4. Make you wasting your money on expensive fitness machines, supplements, and gym membership.

The right way to do it is combining high intensity cardio with high intensity strength training, complemented with good nutrition. This is actually the most effective method to get rid of fat, building muscle, strength, and endurance all at the same time. In fact, if you ask me "how to get a toned body?", my answer will be those three. Please note that in order to attain maximum result, a credible program from an author who knows what he's doing is a must.

The best part of a weight loss exercise program which apply this principle is it won’t take your time (20 minutes per session, 3 times a week) and it won’t rob your cash since you can do it at home with minimum equipment; no fitness center membership or costly supplement required.

The workout itself may seem different compared to the well known method that you know; let’s check out a couple of exercises:

1. Squat

Squat is one of the top exercises to burn fat and building muscle, but most people only focus on repetition and neglects the intensity. Usually, the majority of people will do a set of warm up exercises, then 3-5 sets of workout where each set is consist of 8-10 reps.

Rather than the usual way, do this: first, reduce the weight that you use in half. Second, slow down your movement to about 5-10 second per repetition from the first one. Here’s how to do it: concentrate on slow lifting, pause at the top, and lower the weight slowly.

How many reps? You don't need to count this one; just do it until you can’t complete another repetition at that speed despite your greatest effort. If you do it right, your heart rate will goes up and you’ll gasping for air like you’ve done a 100 meter sprint. Seems familiar? Yes, that means you've done cardiovascular exercise while doing strength training simultaneously.

You may also notice that your thighs, butt, hips, and calves will feel very weak. And you won’t spend too much time to stimulate your body this way; it’ll only take about 60 seconds.

2. Dumbbell Curl Exercise for Biceps

Take a dumbbell, then begin with the weight at your side, then slowly curl the dumbbell up to your shoulders. This movement will train your positive strength level. When you reach the top of the movement, pause for a moment and contract your biceps to train your static strength level.

The last part in this workout is slowly lower the dumbbell back to your sides. This will train your negative strength level. The whole description above is the best way to perform and get maximum result from a curl exercise.

Typically, most people only care about ‘lifting’ and overlook both negative and static strength, thus they will gain merely one third of the benefits form this exercise. Why? Static and negative portion can boost your strength level, and strength leads to muscle growth, which leads to faster metabolism. Faster metabolism will leads to faster fat reduction and a lot of other enhanced health factors.

Both of exercises above are part of a weight loss exercise program that using shorts interval training and the right nutrition to achieve the fastest result without consuming a great deal of your time.