The most effective cardiovascular workouts burn the highest number of calories in an optimal amount of time. High-intensity exercise performed for a moderate or short duration of time can help you lose weight, reduce the risk of heart disease and lower your blood pressure. According to the American Heart Association, physical inactivity can increase the risk of obesity, diabetes and high triglycerides. Before starting any exercise routine consult a physician.
Running
According to the Mayo Clinic, a 200 lb. person running at an eight mile per hour pace burns 1,229 calories per hour. Start out at a moderate pace and slowly increase the time or intensity of each workout to prevent overtraining or burnout. Run on hills or grades to keep your workouts interesting and challenging. Select the appropriate running shoe and replace them when the soles begin to wear out.
Jumping Rope
Jumping rope is a portable, low-impact aerobic exercise that works out your thighs, buttocks and calves. The exercise can also improve your agility and foot speed while burning up to 910 calories per hour for a 200 lb. person. When skipping rope, keep your shoulders relaxed and arms close to your body. Keep your wrists as low as possible and avoid using your arms to turn the rope. Pull in your stomach and maintain a straight back throughout the exercise. To select the proper rope length, stand with both feet on the center of the rope. As you pull back, the handles should come up to your arm pits.
Swimming
For a 200 lb. person, swimming can burn 637 calories in one hour. The non-impact exercise works out virtually every muscle in the body and puts little stress on the joints. The U.S. Masters Swimming website suggests easing into a swimming routine by swimming for 30 seconds and resting for 30 seconds during your first week. Repeat this routine for a total of 10 cycles.
Jogging
Consider jogging as a moderate-intensity alternative to running. A 200 lb. person can burn 728 calories from doing one hour of jogging at a five mile per hour pace. Running at a slower pace can help increase your endurance.
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