To maintain your current weight, you must maintain a state of caloric balance by burning as many calories as you consume each day. If you want to lose weight, you'll need to burn more calories than you consume each day to achieve a state of caloric deficit. Regular physical activity can help you burn the calories necessary to lose weight or maintain a healthy weight. High-intensity aerobic exercises burn the most calories.
Running
Running outdoors or on a treadmill provides a vigorous-intensity aerobic workout that burns calories efficiently. One hour of jogging at five mph can burn 584 calories for a 160 lb adult, 728 calories for a 200 lb adult and 872 calories for a 240 lb adult. One hour of running at eight mph can burn 986 calories for a 160 lb adult, 1,229 calories for a 200 lb adult and 1,472 calories for a 240 lb adult. High-impact, weight-bearing exercises such as running can also help you build bone density and prevent osteoporosis.
Rollerblading
Rollerblading, also known as inline skating, provides a lower-impact form of weight-bearing activity that burns calories quickly. One hour of inline skating can burn 913 calories for a 160 lb adult, 1,138 calories for a 200 lb adult and 1,363 calories for a 240 lb adult.
Competitive Sports
Competitive sports provide a fun way to burn calories and stay fit. One hour of playing basketball or singles tennis can burn the same number of calories as an hour of running at five mph. These sports also work a range of muscles in the upper and lower body and provide bone-strengthening impact.
Stair Treadmill
Most gyms and fitness centers provide stair treadmills as well as treadmills and elliptical trainers. A vigorous stair treadmill workout can burn more calories than jogging. MayoClinic.com estimates that one hour of working out on a stair treadmill can burn 657 calories for a 160 lb adult, 819 calories for a 200 lb adult and 981 calories for a 240 lb adult.
Jumping Rope
Jumping rope burns calories quickly. In one hour, this high-impact activity can burn 730 calories for a 160 lb adult, 910 calories for a 200 lb adult and 1,090 calories for a 240 lb adult. You may not be able to sustain this activity for as long as other exercises, but even a short rope-jumping workout can make a difference.
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