Rope Jumping, Fast Jogging (at speed of 8-10 km/hr), High step Aerobics, Running etc., if done continuosly for half an hour can burn upto 300 calories. Diet plan for quick weight loss means sacrifice, sacrifice of food. For instant results, you are follow "the diet of aboriginals" i.e eat enough to live thats it. Dont eat to fill your heart and tummy, eat so that you may just servive. I had mentioned the diet plan in some of the forum earlier too, please note it again :
Breakfast - 1 brown bread + 1 cup of tea/coffee made of less sugar and non-fat milk
Lunch - Just before the meal take a glass of water. 1 roti / half plate rice with your favourate dal/cereal, 1 fruit.
Evening - A small cup of tea with less sugar and non-fat milk
Dinner - Just before the meal take a glass of water. 1 roti / half plate rice with your favourate dal/cereal
-----For best results, dinner should be taken at 8-9 PM, better if more earlier.
best,