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zakruti.com » Sport, fitness, workout » Jeremy Ethier
50 Fat Loss Exercises RANKED (Using Science)

50 Fat Loss Exercises RANKED (Using Science)

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What are the best fat loss exercises Worst exercises for fat loss Today my friend Kevin and I are using the world’s most accurate calorie tracker to rank 50 different exercises. Cardio exercises, strength exercises, HIIT, low intensity cardio, and more! At the end, we’ll reveal the all-time highest calorie burner. We’ll also discover which exercises burn the most calories with minimal effort and which ones are high effort but don’t actually burn very many calories. Using these findings, I’ll create the perfect fat loss workout plan guaranteed to help you lose body fat. Link to complete ranking of exercises: Click below for a step-by-step training plan that reveals all the best exercises you should do for each and every muscle group: Click below to subscribe for more videos: We started out with what all the data told me was the best of fat loss exercises, high intensity training, beginning first with 60 seconds of sprinting. Then burpees and mountain climbers. With three exercises down, Sprints had taken an early lead, with burpees a close second. But so far all three challenges had put us through the ringer. But what I’m hoping to find with this challenge are exercises for fat loss that can burn a high level of calories with a significantly lower perceived exertion. Fortunately we still had 47 exercises left to test. The data showed for each high intensity exercise we were absolutely burning through our calories even for just a 60 second workout, but so far every high calorie burning workout we tried also had an equally high perceived exertion. Which means we were gonna need to find a new approach for our fat loss plan: low-intensity training. First up, incline walking. Kevin was able to get through it without feeling like he was going to collapse, which meant the switch to low intensity fat loss exercises was definitely the right direction. But is low-intensity as effective as a fat loss workout After speaking with Dr. Eric Helms, my takeaway was that high-intensity and low-intensity fat loss exercises are equally as effective so it depends on what you’re comfortable with and would be consistent with. We even moved into strength training to find out if this was a better calorie burning option than cardio. As Dr. Eric Helms puts it, weight training is great for maintaining muscle mass and ensuring that the weight you lose is primarily body fat, but it's not a great tool for fat loss itself. Don't lift weights for the sake of trying to burn as many calories as possible or to lose fat. Lift weights because it tells your body to keep and even build more muscle as you're losing fat, which ultimately is like most people's goal when they're trying to transform their body. Something Dr. Eric Helms said gave me a lightbulb moment: I think a far better way to think about this is how do I re-engineer my life such that I'm not trying, but I'm being more active At this point, I realized just trying to build an optimized fat loss workout plan for Kevin wasn’t going to be enough. I needed to find a way to test how we burn calories in all areas of our life. That means testing every chore and activity you can do with your free time whether it’s vacuuming, reading, or folding the laundry and starting right off with standing. I was finally starting to build a clear picture of all the ways you can maximize calorie burn through the course of the day. For example, walking outside burned an impressive 6 calories per minute for Kevin. Although that’s almost 1/3rd of what he burned doing sprints, I’m pretty sure he’d much rather go for a 30 minute walk than suffer through 10 minutes of sprints. Anyways, now that I have all the data, it’s time to reveal the best fat loss exercises and create the ultimate fat loss routine. Kevin and I actually had the same top three best fat loss exercises. Sprinting, Boxing and the Devil’s Press. Low effort fat loss exercises that still burned a decent amount of calories: longboarding, basketball, incline walking, and plain old walking outside. And high effort fat loss exercises that didn’t end up burning very many calories: power walking. But jumping jacks, planks, crunches, and most strength exercises, also burned a surprisingly low amount of calories relative to their effort. But while it’s easy to assume the exercise that burns the most calories must be the best, my experience with Kevin has shown me it just isn’t that simple. Dr. Eric Helms sums it up: I think really what we will want to think about is energy expenditure over time that I will adhere to. Think of all of these different fat loss exercises and intensities as tools, and you want to have a robust tool belt. The whole variety in your tool belt is going to make it far more likely that you could adhere to exercise long-term and get the fat loss that you're after.
Date: 2024-06-23

Comments and reviews: 20


Hi Jeremy, I wanted to bring up an issue for lifters that I hope you either have the answer to, or would consider making a video about. If you already have, I'd appreciate a pointer from you or any here. It is in regards to the 10, 000 Steps/Day health reccomendation that MDs always raise. There is no doubt scientific literature supports performing this. AFAIK, the reason for that number is that it most closely mirrors the avg. steps taken daily in Hunter-Gatherer times and before the invention of agriculture in the Neolithic. Today, it is touted as a measure of C-V health. But what about those who also lift Is your doc saying Arnold was in poor condition in 1970-75 if he wasn't also doing his 10, 000 steps Only averaged 2, 000 steps, he was unhealthy, for example Even the most rigorous studies are noted both for what they measure, and what they don't. Does vigorous exercise ameliorate these numbers and is there a standard for adjusting this (I hope I have been clear) TIA!
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I understand the testing equipment probably couldn't be immersed, but I'm curious as to where swimming would rank. I'm a 20 year (once competitive) kickboxer, but nothing zaps and drains me like laps in the pool. It has always been my proven and effective go-to for weight cut and shredding up COMBINED with macros. IMHO, swimming is a max result for minimal time, 30 minutes of laps hits my life force way different than 2 hours of time on the bag/pads. Swimming hits me in the soul. I'm an older guy now in my early 40's and everyone's personal results will vary. My conditioning could play in, but doing ANYTHING is better than sitting. Solid study. Well done.
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185pbm after 60 sec of jogging I thought my c-v was sh. te. A for best exercise based on count per minute. How long can you walk And how long can you do burpies Here is the answer: ) the best exercise is the one that you can perform the longest and causes the least amount of damage. I was loosing weight like crazy when I was in the gym 1-2x per day, every day, doing 30m treadmill, 15-20m rowing, some cable machines to top it off. When I started proper training with dumbbells, barbells, bench press and what not - I GAINED WEIGHT. Because exercises became more exhausting an my brain demanded more rest, more reward.
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basal metabolism increases after strength training for up to 48-72h though, you are not counting that. I used to swim 3 days per week for about an hour. Now I do 30min/every day high intensity home gym exercises (not even aiming for fat loss, i literally do 0 cardio) and I have never been leaner, while eating the most in my life. I'm sure I burnt way more during the swimming sessions themselves, but it was difficult to be sore after and the changes in muscle mass were so slow. Strength training and what the body does to recover is very underrated.
The video was really great man
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Please measure a full Taekwondo/Muay Thai/Kick boxing 1/1. 30 hr session.
I'm a former Taekwondo pro competitor. I'm also a Electronic Engineer.
Some years ago I tried to develop a system to measure calories loses using thermal cameras, but the project was too expensive, so I just abandoned it.
I always had the feeling that a full taekwondo class, intended to be intense, could probably lead to burn more calories than the average sports. and they are very fun, even for begginers.
Thanks for the videos!
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I love that you presented this with alternatives and the very real concept of sustainability, which can be linked to enjoyment. Noting that longevity returns are best via accumulated small lifestyle changes over the length of your journey. Like one NEAT has some long term impacts as well. Just standing vs sitting, fidgeting vs stagnation, thinking induced activities vs passive mindless activities. Much respect on your journey and imparting the wisdom you’ve gained.
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I have a very hard time accepting, meaning I wont accept, that measured calorie expenditure equals fat burned/lost.
It's low intensity activity that's mobilizing fat as an energy source, if you have a decent metabolic health.
If you consider sleep as an activity, I believe a good sleeping pattern producing quality sleep will prove the best results for fat burning/loss.
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If you are looking to cardio for fat loss, you are probably doing it wrong. Use cardio for your heart health and life enjoyment and overall movement. Fat loss is only going to come via a calorie deficit and maintenance/growth of muscle mass. Spend the next 6 months lifting and building muscle and tell me what happens to your BF%.
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Wow! Excellent video! Over the years I've lost over 75lbs and as far as cardio running which includes sprints and martial arts which includes boxing and kickboxing have definitely contributed to the weight loss! And of course strength training 3-4 times a week and nutrition is also very important! Again thanks for the video!
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It would have been interesting to measure kevin while he was programming. Personally, I have noticed that when I'm programming on hard problems I need a constant stream of sugars/carbs, and that the amount of chips/snacks I eat during a day of work depends on how difficult the problems I've worked on that day are.
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Swimming IMO is the actual number, it's a full body exercise, great for all ages, low impact, teaches breath control and also a surivival skill while being pretty high calorie burnt if you want it to be, even leisurely 1hr swimming is going to burn through a bunch of calories
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For me it would be incline walking. Comfortable, peaceful even with a little bit of actual music that you can hear without pods falling off, and you get to cheat safely albeit for a decreased calorie burn. And I can do it for 30min at 4. 8kph at incline of about 10-12%.
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Small sample set, but it seems that a fit individual burns fewer calories then a new individual in any exercise. The difference in sitting metabolism is 0. 4 cal/min between you two, so the excess difference beyond that is perhaps becoming more efficient at fitness.
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I don't think they tested the checkers match like they should've. They played on a computer. In my opinion, that would burn significantly less calories than actually playing on a checkers board and needing to physically move each piece. That's just my 2 cents lol
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This is crazy interesting. Weve always been told that building muscle first is the best way to transform your body as your new muscle would use my calories doing the same exercises. Yet kevin, with much less muscle mass than you, was always burning a bit mote
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I will save you 14 mins.
Any exercise performed at a higher intensity will provide better results
The more effort you put in
The faster the results
But it requires effort
Use the 14 mins I saved you by actually doing it exercise
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Number 1) fix your mind and understand it’s going to suck.
Number 2) change your diet.
Number 3) just freaking do it, workout, get up, stop being lazy. Do it even when you don’t feel like it.
That’s the best way to lose weight.
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Don’t just skip the video because you saw what the top 3 exercises are. The whole video is very interesting and informative about a wide range of exercises/activities. I appreciate the effort and thoroughness you put into this video Jeremy
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Great video, doing the exercise you can sustain > highest calorie burning, which you can't translate to a consistent regime. Sounds obvious, but you have to make it work and burn that fat as that's the net goal you want to achieve.
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I think taking the measuring mask off while you're panting after the exercise leads to inaccuracies in the measurement of actual energy expenditure of an exercise, especially for those very brief and very intensive ones
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