High-intensity aerobic exercises such as running or rope jumping are most effective for losing weight. According to the Mayo Clinic, a person weighing 200 pounds burns 1,074 calories running or rope jumping at an average pace for one hour, compared to 255 calories expended by walking at a gentle pace.
The rate at which weight loss occurs varies from person to person according to existing weight and fitness levels. The Mayo Clinic explains that heavier people burn more calories than lighter people doing the same activity. The Department of Health and Human Services recommends that healthy adults engage in at least 150 minutes of moderate exercise or 75 minutes of vigorous exercise each week.