This is a 3 part video of me doing a 35 minute cardio boxing exercise, which should burn about 500 calories. You can follow along to see if you like it. I do 2 minute rounds with 15 second breaks in between each round. Take a 2 minute break at the end of each video to drink a little water. I use 16 ounce gloves and a punching stand. If you don't have either, you can go through the same motions and shadow box. You don't get the same workout intensity, but it's still pretty good.
I was 170 lb a while back. But after doing the cardio boxing (shown in the video) 4 times a week and eating well for 2 months, I went down to 155 lb.