Weight loss comes down to how many calories you can consistently burn or save over a period of time, and since exercising burns a significant number of calories, you can accelerate the pace of your weight loss if you extend the time of your workouts. However, there are also downsides to exercising for long periods of time, particularly if your body isn't used to so much physical activity.
Calories
The number of calories you burn can determine how rapidly you lose weight. Burning or saving a total of 3,500 calories is equivalent to losing 1 lb., but different types of exercise burn different amounts of calories. In general, more vigorous and challenging exercises burn the most calories. For example, according to MayoClinic.com, a 200-lb. person who exercises for three hours will burn a total of about 800 calories with weightlifting, 1,050 calories with brisk walking and 2,200 calories with jogging. So if you weigh 200 lbs. and jog every day for three hours without changing the way you eat, you could lose close to 5 lbs. per week.
Pacing
In most cases, it's wiser to lose weight gradually rather than to go as quickly as possible. The Centers for Disease Control and Prevention says that people who lose more than 2 lbs. per week are less likely to keep that weight off through time. Since most people aren't able to keep up a routine of exercising for three hours a day, that method is not sustainable in the long term and is not guaranteed to lead to lasting weight loss, no matter how quick its initial progress might be.
Alternatives
Cutting calories from what you eat every day is another reliable, safe and proven method of weight loss. You can lose about a pound per week by cutting 500 calories per day from your diet. Cutting 1,000 calories per day will double that amount. In addition, if you can't afford the time to exercise for so long on a regular basis, you can strike a compromise by cutting calories and working out for shorter periods. For example, cutting 1,000 calories daily and jogging for one hour per day can help you lose more than 3 lbs. per week.
Risks
There are risks associated with over-exercising and exercising for long periods of time, especially if you're out of shape, obese or struggling with a chronic health condition, so check with your doctor before beginning any new workout plan. Long workout sessions can fatigue your muscles, leading to higher risk of injury and strain. According to the New York Times, participating in intense endurance exercise for hours every day can produce permanent heart damage over several years. KidsHealth.org also says that compulsive exercise, marked by a compulsion to work out and feelings of guilt for neglecting to work out for long periods of time, is often associated with eating disorders and other unhealthy behaviors.
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