Just as excess body weight is not put on your body overnight, large amounts of body fat may not be lost quickly. Body fat is lost when you use more calories than you take in during a day. However, to speed your weight loss, several forms of exercise exist that burn more calories than less intense exercises. The American College of Sports Medicine reports that intense activity performed more than 250 minutes per week may result in more weight loss than moderate forms of activity.
Running
Running for an hour at a time can help burn large amounts of calories. A 160-lb. person who runs for one hour at a steady pace of 8 mph burns approximately 986 calories. Running at this rate four days a week will help you lose more than a pound of weight per week. Performing this activity daily could help you to lose nearly two lbs. per week.
Sports
Not only are sports an enjoyable form of physical activity, they will help you burn calories. An hour of racquetball helps a 160-lb. person burn 511 calories and playing basketball for an hour could cause a person of the same weight to burn 584 calories. If you participate in a sport that you enjoy with your friends, you may be more apt to perform this form of physical activity for a longer period.
Jumping Rope
Jumping rope should not just be an activity for kids. This form of exercise burns a large number of calories. A 160-lb. person burns approximately 730 calories in an hour. To burn even more calories, try jogging and jumping rope together. Adding more motion to your rope jumping and trying new variations and styles of rope jumping will keep you interested in this form of exercise.
Swimming
On a hot summer day, few activities are more refreshing than swimming in a pool. Even more refreshing, however, is the number of calories you can burn with this sport. An hour of swimming laps helps a 160-lb. person burn up to 511 calories. To keep this activity interesting, practice different swimming styles, such as breast stroke, back stroke, butterfly and freestyle. Race a friend in the pool to keep up your speed and the intensity of your workout.
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