Aerobic exercises can help you lose weight steadily at the healthy rate of about 1 or 2 lbs. a week. People who lose weight at this rate tend to keep it off more easily than those who lose weight more quickly, according to the Centers for Disease Control and Prevention. High-intensity aerobic exercises that burn calories quickly will help you create the daily calorie deficit of 500 to 1000 that you need to lose 1 or 2 lbs. a week. The longer your workouts and the more you weigh, the more calories you will burn.
Running
Running outdoors or on a treadmill provides one of the highest-intensity forms of exercise that will burn calories quickly. Running also provides high-impact weight-bearing exercise that can help you build bone density and reduce your risk of osteoporosis, according to the National Osteoporosis Foundation. A 160-lb. adult can burn 584 calories in 1 hour of jogging at 5 mph, or he can burn 986 calories in 1 hour of running at 8 mph, according to MayoClinic.com. A 240-lb. person can burn 872 calories in 1 hour of running at 5 mph and 1472 calories in 1 hour of running at 8 mph. Boost the calorie-burning power of your runs by running on hills or increasing the incline on the treadmill.
Competitive Sports
Competitive sports often provide high-impact, high-intensity aerobic exercise. Some of the highest calorie-burning sports include singles tennis and basketball. A 160-lb. person can burn 584 calories in 1 hour of singles tennis or basketball, according to MayoClinic.com, and a 240-lb. person can burn 872 calories in 1 hour of tennis or basketball. Make sure you compete with players of the same level to ensure that the workout will be challenging.
Stair Treadmill
The stair treadmill provides a convenient indoor workout that burns calories almost as quickly as running. One hour of exercising on the stair treadmill can burn 657 calories for a 160-lb. person and 981 calories for a 240-lb. person, according to MayoClinic.com. Maintain an upright posture and avoid gripping the machine's handrails to maximize the number of calories you burn during your workout.
Rollerblading
Speed rollerblading provides a high-intensity aerobic workout. Wear a helmet and protective padding when skating, and stick to designated skating paths. A 160-lb. person can burn 730 calories with 1 hour of rollerblading, and a 240-lb. person can burn 1363 calories with the same workout, according to MayoClinic.com.
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