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Do cardio exercises. Doing a cardio exercise that gets your heart rate up is the best way to lose calories and shed the pounds. You will want to be consistent and work out every single day if you want to drop the weight in a week. 1  Choose a cardio exercise like running, swimming, biking or using the elliptical. It also makes exercise more enjoyable. 2  In order to burn calories faster, you'll want to increase the intensity of your workout. 3  If you're on an elliptical or treadmill, bring up the incline and level of your workout. 4  Cardio exercises are most effective when they are 40-60 minutes long.