Want to lose weight faster? Try these exercises. Jumping rope and sprint intervals are effective. Every body burns calories differently. Weight, intensity, muscle mass, and even sleep affect how much is burned during a workout. But these exercises —when done regularly and with focus—offer the best return on energy spent.Want to lose weight faster? Try these exercises. Jumping rope and sprint intervals are effective. Every body burns calories differently. Weight, intensity, muscle mass, and even sleep affect how much is burned during a workout. But these exercises —when done regularly and with focus—offer the best return on energy spent.