Create a daily caloric deficit to steadily lose weight with exercise. The heavier you are, the more calories you burn per hour of activity. How much more depends on the activity. For example, if you weigh 160 lbs. and use a stair treadmill for one hour, you burn 657 calories, if you weight 240 lbs, you burn 982 calories. Consult with your health professional to decide how much physical activity is right for you to avoid injury and other health complications.
Calories
Since 1 lb. of fat contains approximately 3,500 calories, you need to create a caloric deficit of 3,500 calories to lose 1 lb. a week. Using exercise only, this translates into spending about 420 minutes a week to burn an extra 500 calories per day. Many popular physical activities burn more than 500 calories an hour. Give yourself at least one day off to let your body recuperate and reduce your caloric intake instead of only exercising.
Your Current Weight
Your current weight affects how many calories you burn while participating in any given activity. An hour of downhill skiing, for example, burns 545 calories if you weigh 240 lbs., but only 365 calories if you weigh 160 lbs. As you build muscle and lose body fat, your metabolic rate rises, so although you burn fewer calories during activities as you lose weight, your body burns more calories in a resting position than when you were heavier.
Lose at Least 1 lb. a Week at 160 lbs.
The following activities burn at least 500 calories per hour if you weigh at least 160 lbs. High-impact aerobics, backpacking and playing a casual game of racquetball each burn 511 calories an hour. One hour of ice skating, cross-country skiing or stationary rowing burns 511 calories as well. Jog at 5 mph or play a game of basketball, tennis or touch football to burn 584 calories. Activities you can do to burn more than 600 calories an hour include jumping rope and tae kwon do, at 730 calories; rollerblading, at 913 calories; and running at 8 mph, 986 calories.
Lose at Least 1 lb. a Week at 240 lbs.
If you weight 240 lbs. or more, you can add the following activities to your exercise routine to burn 500 calories per day. Low-impact aerobics and downhill skiing, as well as playing softball and baseball, burn 545 calories per hour. Go hiking or water-skiing for an hour to burn 654 calories. Activities that burn more than 1,000 calories an hour at this weight include running 8 mph, at 1,472 calories; rollerblading, at 1,363 calories; and tae kwon do, at 1,090 calories.
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