This varies based on your degree of exertion and the amount of steps you're running. In terms of calories burnt, assuming three 30-minute workouts each week, this example would result in a one-pound reduction every two weeks. This is about the same as walking up or down stairs slowly several times per day. If you are very active and want to burn more calories, then you should be able to burn more than one pound in two weeks. For example, if you walked up and down the stairs twice per day and managed to walk for an hour at a time, you would need only six days per month instead of seven. The important thing is that you are exercising regularly and consistently increasing the duration and intensity of your workouts to boost their effectiveness and cause rapid weight loss. Some studies have shown that individuals who exercise frequently and intensely can lose up to 2 pounds per workout session. However, other studies have shown that those who exercise vigorously may only be able to lose 1 pound per session. Therefore, it seems that the most effective way to lose weight is by combining a moderate exercise program with a reduced calorie intake. This method allows you to lose weight at a steady rate but you will still have enough energy left over at the end of the day to enjoy life.