Because 1 lb. of fat equals 3,500 calories, you must burn 500 calories more than you consume per day in order to lose 1 lb. per week. If you are just starting out, you might want to begin with 15-minute increments while also restricting your calorie intake. Pick an exercise you enjoy so that you'll stick with it; combine exercise with a healthy diet to help speed weight loss.
Step Aerobics
Kati Blake on the All Women's Talk website lists step aerobics as her No. 1 exercise in terms of of calories burned per hour -- a whopping 800 calories. She breaks her sessions into two 30-minute workouts, and claims you'll see results in two weeks. This exercise is mainly for the lower body, which is often a problem area for women.
Swimming
Swimming fast laps will burn 600 calories in an hour, according to Blake. Swimming tones almost all of your body, and carries low risk of injury. If a more leisurely pace appeals to you, someone weighing 140 lbs. and swimming with moderate intensity will still burn about 500 calories per hour, according to the calorie burner at Fitness Motivator.
Jumping Rope
An hour of rope-jumping will burn about 600 calories for a 140-lb. person. Since this is a high-impact exercise, New Fitness points out that jumping rope might actually be good for your bones as well, helping to prevent osteoporosis. However, because jumping rope is intense and high-impact, you should consult your doctor first. You should also not use jumping rope as your sole aerobic exercise. Combine it with another aerobic exercise like running or biking. Buy a good, heavy rope that allows you to establish a rhythm and that is long enough to reach your armpits if you stand on it in the middle. Athletic shoes with excellent support are a must, and, for women, the most supportive exercise bra you can find.
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