Let’s face it. A lot of us want to lose weight as fast as possible and there are tons of training programs and fad diets in the fitness universe that convince us it’s possible- but is it really possible to lose weight in just a week with exercise?

Yes! It is. Incorporate a little math into your exercise equation and you’ll discover that it is in fact possible to lose weight in just one week with exercise.

How? Let’s start here:

It takes approximately 3,500 calories to burn one pound of fat. Divided out among a seven-day week, that equates to about 500 calories a day.

This means, that if you incorporate exercise into your weekly routine and burn an extra 500 calories per day, you’d accumulate a debt of about 3,500 calories in week, equating to a loss of about one pound of fat. Thanks to LiveStrong.com, here’s what 500 calories of exercise looks like:

75 minutes walking 4.5 miles or leisurely swimming laps
60 minutes of moderate-intensity jogging, biking, rowing, or aerobics
60 minutes playing touch football or soccer
45 minutes of jogging/running at a 10min/mile pace, biking at 15 mph, or step aerobics with a 10-inch bench

How to lose weight2

It’s important to note that these exercise times and intensities are based on an average, 150-pound exerciser. If you weight less than this, you will typically burn fewer calories.

Conversely, if you weight more than 150 pounds, you will likely burn more calories given these times and intensities.

It’s also important to note that people who are more fit have more efficient ways of using energy, resulting in fewer calories burned at the same time and intensity- this is why variety is very important when embarking on a weight loss journey.

High intensity interval training, commonly referred to as HIIT, is another exercise method that could yield comparable results.

HIIT is typically much shorter in duration, but much higher in effort and intensity. This exercise style is generally not designed for beginners and should be performed alongside an exercise professional to ensure your safety.

Now that I’ve shown you that it’s possible to lose one pound in a week with exercise, you may be wanting more – but is it safe to lose more than a pound a week? The American Council on Exercise recommends losing no more than about 2 pounds per week, as it is more likely to result in permanent weight loss.

Although it may not be the grandiose answer you were looking for, they are safe ways to lose weight in just one week with exercise. Beyond a pound or two, significant weight loss will take perseverance, patience, and consistency.

Celebrate your small 1-2 pound weight loss each week, but keep up your exercise routine and before you know it, you will reach your ultimate weight loss goal!

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Pollyanna Hale Health and Lifestyle coaches
Lost 13 Kg in Total
Mel, 32y Location: London, United Kingdom Working with Pollyanna changed everything. I lost 13kg, got toned and have more energy than ever! Get same results!


Chriz Zaremba Fitness Consultant
Lost 45 Kg in Total
Chris, 50y Location: London, United Kingdom Lost 45kg after the age of 50 and now competes and wins physique competitions and runs marathons Check our weight loss plans