For those women who are interested in losing weight, participating in consistent exercise is a must. To lose 1 lb. of body fat, you need to create a caloric deficit of 3,500 calories, either by consuming less calories, burning more calories through exercise or ideally a combination of both. There are exercises that are more efficient at burning calories per unit of time than others. While you should choose activities that you enjoy, you may want to incorporate workouts that burn more calories.
Running
Although many women lack motivation to run, there’s no doubting that it’s one of the most efficient exercise activities when it comes to burning calories. According to Mayo Clinic, a 160 lb. woman running at eight miles per hour can burn 986 calories in an hour. If you do not enjoy running, it’s okay. Either choose another activity that you do enjoy and will therefore likely be more consistent with, or try to incorporate a couple running days into your fitness regime a week.
Rollerblading
Rollerblading is very similar to running, except that it’s much more of a lower impact activity. The similarity comes in its primary dependency on the leg and glute muscles. Because the legs and glutes are the biggest muscles in the body, when they’re forced to work, more calories are necessary to keep them functioning. Mayo Clinic states that a 160 lb. individual burns approximately 913 calories per hour rollerblading.
Tae Kwon Do
Tae kwon do is not as common an exercise, but for those women who have access to classes or personal coaching, it’s a very effective exercise to participate in when trying to lose weight. According to Mayo Clinic, 730 calories can be burned in an hour when a 160 lb. female performs tae kwon do.
Jumping Rope
Jumping rope is a relatively convenient exercise activity, as minimal equipment is necessary and it can be done nearly anywhere. Mayo Clinic reports that a 160 lb. individual burns 730 calories every hour that they jump rope. Despite its calorie-burning benefits, jumping rope also improves coordination, lateral movement, and foot speed and agility.
Weight Training
You may be surprised to see weight training as part of a list of calorie-burning exercises for women, but lifting weights is an important component of an effective weight-loss training program. While you may not burn as many calories during each workout session, the weight training will facilitate long-term weight loss. As women put more lean muscle mass on their bodies, their metabolisms increase, which means they’ll burn more calories per unit of time throughout the entire day, even while at rest.
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