Regular physical activity is an important component of your weight-loss plan. Vigorous activity, such as jumping rope and running, burns the greatest number of calories. How many calories you burn with each activity depends on intensity and your body weight. Create a plan for your weight-loss --- with your doctor's input and approval --- and learn how many calories each activity burns to achieve your goals.
Weight Loss Basics
If you want to lose weight with vigorous activity, such as jumping rope or running, set goals. A pound of fat contains 3,500 calories. Thus, if you want to lose 2 pounds per week, you multiply 3,500 by 2 and arrive at 7,000 calories. This means you need to burn 7,000 calories weekly, or 1,000 daily calories daily.
Jumping Rope
Generally, the higher your body weight, the more calories you burn during exercise. A 160-lb. person burns about 730 calories jumping rope for one hour, MayoClinic.com calculates. The burn increased to 910 calories per hour for a 200-lb. person and to 1,090 for someone weighing 260 lbs.
Running
Like jumping rope, the more you weight, the more calories you burn running. The number of calories also depends on your pace. For example, a 160-lb. person running at about 5 miles per hour 584 calories an hour, a 200-lb. person burns 728 calories an hour and a 260-lb. person burns 872 calories an hour, according to MayoClinic.com. Increase your pace to 8 mph and calorie burn increases to 986 calories an hour for a 160-lb. person, 1,229 calories for a 200-lb. person and 1,472 calories an hour for a 260-lb. person. Discuss a healthy workout pace with your doctor.
Interval Training
Increase your calorie burn during your workout by alternating between different cardiovascular activities. For example, if you can't run for your entire workout session, alternate between jumping rope and running. After warming up your muscles, you might run for a few minutes and switch to jumping rope for a few minutes. Continue this pattern for at least 30 minutes.
References
- MayoClinic.com; Interval Training: Can it boost your caloire-burning power?; Feb. 6, 2010
- MayoClinic.com; Exercise for Weight Loss: Calories Burned in 1 Hour of Exercise; Dec. 1, 2009
- MedlinePlus; Tips for Losing Weight; Oct. 18, 2009
- Centers for Disease Control and Prevention; Physical Activity for Everyone; March 30, 2011
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