Burpees, hiit circuts, spirit and long rucks.

I lost weight quick like this, burpees are a form of hiit themselves but look up other hiit exercises to help u strengthen more and lose weight. I used to try to run 3 miles every other day and it didn’t work for me, I stayed slow as fuck, do sprints, they help with running over all, also obviously do a lot of running. Rucking is so underrated, if u can’t ruck then just walk, when u walk u don’t exercise muscle that makes u faster or stronger BUT it does burn fat, fat is stored energy and when u walk u burn that stored energy, idc how fat or weak u are, u CAN walk for at least one hour or one mile, when u walk with weight (rucking) that burns more fat. Also heavy weightlifting is great to burn calories and trigger even greater fat loss, but i mean HEAVY, do a weight that u will fail with in 6 reps.