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Can a 164-Pound Girl Exercise to Lose 15 Pounds in 2 Weeks?

By Carly Schuna ; Updated July 18, 2017

Fifteen pounds is a hefty amount of weight to attempt to lose in two weeks, especially through exercise alone. Even if you work out often and choose only vigorous exercises, it's highly unlikely you can lose a pound a day. Still, you can outline a workout plan for yourself that is likely to take off a noticeable amount of weight within a couple of weeks.

Massive Calorie Loss Goal

You need to cut 3,500 calories -- through exercise, calorie reduction or both -- to lose one pound, so that means you’ll need to build up a calorie deficit of 52,500 calories to drop 15 pounds in two weeks. That averages out to about 3,750 calories per day, which generally would be an impossible feat.

Run, Run, Run

For pure calorie burn, few exercises can beat running. If you weigh about 160 pounds and can manage to keep up a pace of 8 mph, you’ll burn just about 1,000 calories per hour. You’d have to cut your daily calories by about 1,000 and run at that pace for three hours every day to get close to your 15 pound goal in two weeks. That's difficult considering the need for more calories, not fewer, to support hours of running.

Rollerblading Works, Too

If you’d prefer to lace up your skates and travel around town, there’s good news for you. Rollerblading burns more than 900 calories per hour for a 160-pound person. If you can skate for four hours every day during the two-week period, you’ll approach your daily 3,750-calorie deficit.

Other Exercises

It’s possible to do the math yourself and figure out how many total calories you’ll burn if you know figures for individual exercises. A164-pound girl will burn about 520 calories per hour on a stair-stepper machine, 750 with jump rope, 720 with football and 820 with basketball. Keep in mind that you’ll have to also incorporate the number of calories you burn through normal daily activities, which is about 70 to 90 calories per hour.

Big Changes Ahead

Losing close to 8 pounds per week requires big changes in the ways you eat, exercise and live your life, and those methods are not likely to be sustainable or healthy in the long term. For that reason, the Centers for Disease Control and Prevention advises against losing more than 2 pounds per week and notes that people who do are less likely to keep the weight off. Additionally, losing weight through exercise alone without adjusting your diet can be tricky due to genetic factors and fluctuations in calorie burn. To prioritize your safety and health, speak with your doctor before beginning any weight loss plan.

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