Everything That Burns More Fat Than Jogging
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Date: 2025-09-01
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Comments and reviews: 20
User-gs1dk
I think it is important to consider if you are trying to burn fat just for the sake of burning fat on a data sheet or if you are trying to look good and get healthier.
The fact the sprinting was hard is actually a tell of how good sprinting is, especially if you do a proper sprint protocol. I think the vast majority of people should be prioritizing sprinting over longer steady state stuff. I'm not saying don't do steady state stuff but I feel like we've got to stop telling people to do all of this steady state stuff that has terrible return on investment in terms of athleticism and muscle development. People spend TONS of time just walking and what not and still look awful and have basically no improvement in athleticism.
Sprinting on the other hand is incredible for the adaptions it causes with such little time investment. A basic sprint protocol is just doing 5 all out sprints of 10-15 seconds, with 3-5 minutes rest in between each sprint (the rest between each sprint is crucial) and do that twice per week. Does it absolutely suck if you haven't sprinted in forever Yes which is why it's so good. That's what forces such a powerful adaptation. You're going to get dramatically more athletic and it's going to feel amazing for what it does to your ability to be an explosive human again like you were when you were younger.
Walking a ton or other extended steady state stuff Go head and go put in a few tens of millions of steps and then go do anything athletic and you are still going to absolute suck at nearly the same level as before you even started walking. Yes, it's that freaking bad at how little it does for you. If you're going to be spending all of that time walking are you really telling me you can't just throw in a few sprints on occasion
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I think it is important to consider if you are trying to burn fat just for the sake of burning fat on a data sheet or if you are trying to look good and get healthier.
The fact the sprinting was hard is actually a tell of how good sprinting is, especially if you do a proper sprint protocol. I think the vast majority of people should be prioritizing sprinting over longer steady state stuff. I'm not saying don't do steady state stuff but I feel like we've got to stop telling people to do all of this steady state stuff that has terrible return on investment in terms of athleticism and muscle development. People spend TONS of time just walking and what not and still look awful and have basically no improvement in athleticism.
Sprinting on the other hand is incredible for the adaptions it causes with such little time investment. A basic sprint protocol is just doing 5 all out sprints of 10-15 seconds, with 3-5 minutes rest in between each sprint (the rest between each sprint is crucial) and do that twice per week. Does it absolutely suck if you haven't sprinted in forever Yes which is why it's so good. That's what forces such a powerful adaptation. You're going to get dramatically more athletic and it's going to feel amazing for what it does to your ability to be an explosive human again like you were when you were younger.
Walking a ton or other extended steady state stuff Go head and go put in a few tens of millions of steps and then go do anything athletic and you are still going to absolute suck at nearly the same level as before you even started walking. Yes, it's that freaking bad at how little it does for you. If you're going to be spending all of that time walking are you really telling me you can't just throw in a few sprints on occasion
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jeremy_ethier
Running is the best but you have to do it correctly. 130/140 hbm for minimum 30 minutes, this is when your body converts from burning carbs to fat, so any extra time after 30 min is pure fat burning. Most people jog which most people don’t push hard enough and stay in a comfortable 110-120 hbm.
HIIT and power, explosive exercises work on the anaerobic system that deals with the insulin/glycolysis. this produces lactic acid and free radicals and shouldn’t be the type of exercise until the body is fully fit from aerobic exercises first. Best way to get aerobic fit is running at 130/140 hbm, and lifting lots of sets and reps and 70% of maximal effort. This causes more mitochondria to be produced which is what uses carbs and fat for energy production. 6 weeks of this and then you can start HIIT or similar interval training. People want quick fast and easy and well that isn’t reality. Consistency and time. but sticking with a regiment grows confidence and belief in one’s self discipline
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Running is the best but you have to do it correctly. 130/140 hbm for minimum 30 minutes, this is when your body converts from burning carbs to fat, so any extra time after 30 min is pure fat burning. Most people jog which most people don’t push hard enough and stay in a comfortable 110-120 hbm.
HIIT and power, explosive exercises work on the anaerobic system that deals with the insulin/glycolysis. this produces lactic acid and free radicals and shouldn’t be the type of exercise until the body is fully fit from aerobic exercises first. Best way to get aerobic fit is running at 130/140 hbm, and lifting lots of sets and reps and 70% of maximal effort. This causes more mitochondria to be produced which is what uses carbs and fat for energy production. 6 weeks of this and then you can start HIIT or similar interval training. People want quick fast and easy and well that isn’t reality. Consistency and time. but sticking with a regiment grows confidence and belief in one’s self discipline
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MrTheMrLol
i think its helpful to think about duration and intensity. If something is more intense, youre going to burn more calories but you might only be able to do it for minutes or seconds between pauses. If its less intense you burn less per hour but you can do it mutch longer and more often.
So i might be doing intervalls on my bicycle for 1h and burn 850 kcal, or go for a 3h eady ride and burn 2100 kcal or go for a 8h hike and burn 3500 kcal.
Also higher intensity brings higher injury risk, especially for running and extra risk for sprinting. So maby dont do that if youre not already proficient.
And lastly, as he says in the video, stick to what you can keep up consitently. If watching movies while doing cardio keeps you doing cardo then great. If your Gym is 30 min away and you have 20 min of rowing planned, you could just go for a 1h walk instead.
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i think its helpful to think about duration and intensity. If something is more intense, youre going to burn more calories but you might only be able to do it for minutes or seconds between pauses. If its less intense you burn less per hour but you can do it mutch longer and more often.
So i might be doing intervalls on my bicycle for 1h and burn 850 kcal, or go for a 3h eady ride and burn 2100 kcal or go for a 8h hike and burn 3500 kcal.
Also higher intensity brings higher injury risk, especially for running and extra risk for sprinting. So maby dont do that if youre not already proficient.
And lastly, as he says in the video, stick to what you can keep up consitently. If watching movies while doing cardio keeps you doing cardo then great. If your Gym is 30 min away and you have 20 min of rowing planned, you could just go for a 1h walk instead.
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TheKordiShow
For me - jog to lose weight is the most harmful advice one can give. If somebody needs help losing weight, they are likely to screw up their knees with their jogging routine (I know I did a little bit but thankfully had enough self awareness to stop. If you are 20 and relatively fit and want to do some running. sure. However, joints' ability to recover after certain age dramatically decreases. 40 year old who has not trained since he was 20 with 20kg of excess belly fat probably should not run, period. And if somebody tells me because you are doing it wrong then my answer is that overweight person is overweight because they do not know how to do it right. There are so much better alternatives even for home that do not have same risk i. e. rowing machine, or incline walking.
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For me - jog to lose weight is the most harmful advice one can give. If somebody needs help losing weight, they are likely to screw up their knees with their jogging routine (I know I did a little bit but thankfully had enough self awareness to stop. If you are 20 and relatively fit and want to do some running. sure. However, joints' ability to recover after certain age dramatically decreases. 40 year old who has not trained since he was 20 with 20kg of excess belly fat probably should not run, period. And if somebody tells me because you are doing it wrong then my answer is that overweight person is overweight because they do not know how to do it right. There are so much better alternatives even for home that do not have same risk i. e. rowing machine, or incline walking.
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BasedInBrazil
Pure BS for long-term calorie after burn, the more you exercise over time, the slower your resting metabolism becomes, not to mention exercise often increases appetite.
How slow your resting metabolism becomes post exercise is based on genetics.
Most of these exercises are useless for people over 50 with joint issues like myself.
The stationary bicycle on various settings is my go-to exercise aside from swimming.
Unfortunately, consistent exercise does little help you lose weight. I'm guessing the guy who does these videos besides youth is genetically high energy and genetically skinny.
His diet device is extremely flawed: The problem is, the more weight you lose, the hungrier you get.
Why do you think Wegovy is so popular.
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Pure BS for long-term calorie after burn, the more you exercise over time, the slower your resting metabolism becomes, not to mention exercise often increases appetite.
How slow your resting metabolism becomes post exercise is based on genetics.
Most of these exercises are useless for people over 50 with joint issues like myself.
The stationary bicycle on various settings is my go-to exercise aside from swimming.
Unfortunately, consistent exercise does little help you lose weight. I'm guessing the guy who does these videos besides youth is genetically high energy and genetically skinny.
His diet device is extremely flawed: The problem is, the more weight you lose, the hungrier you get.
Why do you think Wegovy is so popular.
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jeremy_ethier
This idea that you should exercise to lose weight is somewhat ridiculous to begin with. where do you gain fat from food. how do you lose fat diet. its really that simply. exercising can definitely help, but exercise is more so for muscle growth, aesthetics, and cardio-vascular health.
This is a great video, and I really appreciate how he put at the end that just one big meal is enough to offset an entire day of hard workouts. Eating properly and just going on a walk everyday will do infinitely more for weight loss than eating badly and then hyperfixating on the specifics of what the best workout is.
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This idea that you should exercise to lose weight is somewhat ridiculous to begin with. where do you gain fat from food. how do you lose fat diet. its really that simply. exercising can definitely help, but exercise is more so for muscle growth, aesthetics, and cardio-vascular health.
This is a great video, and I really appreciate how he put at the end that just one big meal is enough to offset an entire day of hard workouts. Eating properly and just going on a walk everyday will do infinitely more for weight loss than eating badly and then hyperfixating on the specifics of what the best workout is.
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mjd3879
Man I am 240lbs and the most shocking thing for me is for 12 weeks i did incline treadmill for 3. 5 to 4. 5 miles 5x a week, began swimming 20-30 laps in my pool 5x a week, and then slowly added in weightlifting (used to lift weights frequently, but working it back in. I lost almost no weight over 10 weeks. I expected to be losing at least 4lbs a month. This demotivated me quite a bit. My only thought is I somehow sabotaged my diet, but I couldn't imagine how i could possibly sneak in that many extra calories. I would eat the same breakfast everyday, but late night snacking must of been out of control.
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Man I am 240lbs and the most shocking thing for me is for 12 weeks i did incline treadmill for 3. 5 to 4. 5 miles 5x a week, began swimming 20-30 laps in my pool 5x a week, and then slowly added in weightlifting (used to lift weights frequently, but working it back in. I lost almost no weight over 10 weeks. I expected to be losing at least 4lbs a month. This demotivated me quite a bit. My only thought is I somehow sabotaged my diet, but I couldn't imagine how i could possibly sneak in that many extra calories. I would eat the same breakfast everyday, but late night snacking must of been out of control.
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felixs. 7730
Swimming definitely doesn't burn to most calories. The argument with the muscle groups is so shallow. The thing is: Usually, you can't breath as much in (real) swimming. Most of the time, the head is under water. Therefore, you have less oxygen available during the workout. Less oxygen, less energy, less calories burnt.
I have a great sample size of Workouts (during my Iron Man Training. Best for time: Running>biking>swimming. Best for total calories: cycling(easily up to 4h)>running (easily up to 2h)>swimming (without constant breaks difficult to even reach 2h.
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Swimming definitely doesn't burn to most calories. The argument with the muscle groups is so shallow. The thing is: Usually, you can't breath as much in (real) swimming. Most of the time, the head is under water. Therefore, you have less oxygen available during the workout. Less oxygen, less energy, less calories burnt.
I have a great sample size of Workouts (during my Iron Man Training. Best for time: Running>biking>swimming. Best for total calories: cycling(easily up to 4h)>running (easily up to 2h)>swimming (without constant breaks difficult to even reach 2h.
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setsuro. splice
Yep. when i was serving the army, we run in the mornings BEFORE breakfast. Those with bellies was very apparent as they literally slimmed down within 2 months. It was a drastic visual change. The non visual change was their endurance was increased. And here i am wondering how i could lose my belly and gain back my 6 pack when all along i already knew the answer to that as I had taken part of that training. And part of me knows why. I hate waking up to exercise on an empty stomach. LOL! fk me.
Guess imma be discipline and take control of my life again. :/
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Yep. when i was serving the army, we run in the mornings BEFORE breakfast. Those with bellies was very apparent as they literally slimmed down within 2 months. It was a drastic visual change. The non visual change was their endurance was increased. And here i am wondering how i could lose my belly and gain back my 6 pack when all along i already knew the answer to that as I had taken part of that training. And part of me knows why. I hate waking up to exercise on an empty stomach. LOL! fk me.
Guess imma be discipline and take control of my life again. :/
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davidhale348
I feel like what the boxer guy was telling you was important. Your gas tank. You can look as lean and in-shape as you want. But if you activate your fight or flight system because something stressful happens (a dog attack, robbery, explosion) something where you need to sprint or fight. You need a high VO2 max or else you gas out. So despite sprinting and fighting being very difficult for the amount of calories they burn compared to walking, the HIIT exercises raise your VO2 max which allows you to sprint, fight, whatever for longer. In other words survive.
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I feel like what the boxer guy was telling you was important. Your gas tank. You can look as lean and in-shape as you want. But if you activate your fight or flight system because something stressful happens (a dog attack, robbery, explosion) something where you need to sprint or fight. You need a high VO2 max or else you gas out. So despite sprinting and fighting being very difficult for the amount of calories they burn compared to walking, the HIIT exercises raise your VO2 max which allows you to sprint, fight, whatever for longer. In other words survive.
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AnkurOberoi
I’m surprised with the results from swimming! Content request: a guide to getting a great cardio workout for a swimming beginner.
I can’t seem to go more than 1-2 laps without stopping. I think it’s mostly a breathing technique issue. So I’m worried this bottleneck is making my time in the pool very inefficient. Swimming already takes so much more time to get ready and shower off than just putting in some sneakers to jog. I want to know it’s worth all that effort if I’m going to make it a regular thing.
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I’m surprised with the results from swimming! Content request: a guide to getting a great cardio workout for a swimming beginner.
I can’t seem to go more than 1-2 laps without stopping. I think it’s mostly a breathing technique issue. So I’m worried this bottleneck is making my time in the pool very inefficient. Swimming already takes so much more time to get ready and shower off than just putting in some sneakers to jog. I want to know it’s worth all that effort if I’m going to make it a regular thing.
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BenyaminLorit
Personally, I love swimming and interval sprints but I can never be consistent with them because I don't have a pool, nor do I have a good stretch of space to sprint on. Sticking exclusively with jump rope and jogging also proved incredibly boring for me so I ended up choosing muay thai/boxing (and some circuit training included in the program) since there is a local gym in my area that I can actually go to a few times a week plus, I also get the added benefit of burning some calories as I walk to go there.
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Personally, I love swimming and interval sprints but I can never be consistent with them because I don't have a pool, nor do I have a good stretch of space to sprint on. Sticking exclusively with jump rope and jogging also proved incredibly boring for me so I ended up choosing muay thai/boxing (and some circuit training included in the program) since there is a local gym in my area that I can actually go to a few times a week plus, I also get the added benefit of burning some calories as I walk to go there.
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felixs. 7730
This seems kind of biased to be honest. I did a lot of Triathlon, and jogging is still the best efficient way to burn calories. You can do it easily for up to 2 hours after a few months, and you can run at various heartrates (not just 20 min and high heart rate like in the video. Cycling is better when you have more time. Less strain on the body, and you can do it for longer. A little less intense, but a 4 hour bikeride is nothing extreme, almost anyone can do it after a few weeks.
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This seems kind of biased to be honest. I did a lot of Triathlon, and jogging is still the best efficient way to burn calories. You can do it easily for up to 2 hours after a few months, and you can run at various heartrates (not just 20 min and high heart rate like in the video. Cycling is better when you have more time. Less strain on the body, and you can do it for longer. A little less intense, but a 4 hour bikeride is nothing extreme, almost anyone can do it after a few weeks.
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ioannispaxinos5171
Jogging isn't about burning fat, it's about cardiovascular health. The heart is a muscle too and the way you make it stronger and more efficient at pumping blood without dying too early is consistent, long form cardio like swimming and jogging. These high intensity exercizes are great for calorie burning but do very little for dropping your overall heartrate in the long run. Compared to jogging that is. Obviously they're better than not doing any cardio at all.
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Jogging isn't about burning fat, it's about cardiovascular health. The heart is a muscle too and the way you make it stronger and more efficient at pumping blood without dying too early is consistent, long form cardio like swimming and jogging. These high intensity exercizes are great for calorie burning but do very little for dropping your overall heartrate in the long run. Compared to jogging that is. Obviously they're better than not doing any cardio at all.
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brianfeely902
I would have been very interested to see you repeat the 20lb added weight experiment on the stairmaster. For flat walking it showed more than 15% added calories burned by adding 20lb. If you added that extra load on the stairmaster, would it translate to 14. 8kal/min But that's just me being nerdy, 100% agree with the overall message that exercise does not burn fat or calories in any meaningful way. As they always say, abs are made on the kitchen
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I would have been very interested to see you repeat the 20lb added weight experiment on the stairmaster. For flat walking it showed more than 15% added calories burned by adding 20lb. If you added that extra load on the stairmaster, would it translate to 14. 8kal/min But that's just me being nerdy, 100% agree with the overall message that exercise does not burn fat or calories in any meaningful way. As they always say, abs are made on the kitchen
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Lorentari
The fat burning makes sense though. High school biology (in Denmark at least) teaches you that insulin is an energy storage hormone that actively prevents fat burning - So it's of course best to exercise for fat burning in the morning when it's the longest time since you ate and raised your insulin levels
(This is presumably also why intermittent fasting results in a higher degree of fat lost per weight lost - it's a low insulin lifestyle)
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The fat burning makes sense though. High school biology (in Denmark at least) teaches you that insulin is an energy storage hormone that actively prevents fat burning - So it's of course best to exercise for fat burning in the morning when it's the longest time since you ate and raised your insulin levels
(This is presumably also why intermittent fasting results in a higher degree of fat lost per weight lost - it's a low insulin lifestyle)
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fertrink36
JeremyEthier hoping you can give more insight into why you guys had such a difference in %carb/fat burning with swimming and the stairmaster (also differences in boxing and jump rope but I guess that may have depended on Dennis stopping more frequently. Is it heart rate Body composition Btw Congrats on the video, and please consider a part 2 with rowing machine, elliptical, and stationary bike, since they are in almost every gym!
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JeremyEthier hoping you can give more insight into why you guys had such a difference in %carb/fat burning with swimming and the stairmaster (also differences in boxing and jump rope but I guess that may have depended on Dennis stopping more frequently. Is it heart rate Body composition Btw Congrats on the video, and please consider a part 2 with rowing machine, elliptical, and stationary bike, since they are in almost every gym!
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AcoAegis
For me, the best cardio has by far been hiking with a pack. We're talking 10 miles, 5 up and 5 down. 5-6k ft elevation change. Takes all day, but you're forced to eat what you bring! So, you get the refreshing views, the cardio of stairs and the strength training of squats (the 30-50lb pack really makes it hard, and the benefits of easily following your planned diet. If you don't have mountains near you I'm sorry: (
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For me, the best cardio has by far been hiking with a pack. We're talking 10 miles, 5 up and 5 down. 5-6k ft elevation change. Takes all day, but you're forced to eat what you bring! So, you get the refreshing views, the cardio of stairs and the strength training of squats (the 30-50lb pack really makes it hard, and the benefits of easily following your planned diet. If you don't have mountains near you I'm sorry: (
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RH. M-k2i
The argument that it doesn't matter what you do because you will compensate later on the day makes no sense to me. Just refuel an approximation of the carbs you burned after walking and maintain your calorie defecit. You will burn more fat for a way lower fatigue load. That means that if you walk or jog fasted you will have to refuel less carbs since fat oxidation is higher fasted. Which is a netto win.
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The argument that it doesn't matter what you do because you will compensate later on the day makes no sense to me. Just refuel an approximation of the carbs you burned after walking and maintain your calorie defecit. You will burn more fat for a way lower fatigue load. That means that if you walk or jog fasted you will have to refuel less carbs since fat oxidation is higher fasted. Which is a netto win.
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RavagHer
i mean i think most ppl know swimming is the best exercise. it literally works out all ur muscles. ur body burns just to keep u warm. ur survival instant kicks into overdrive cuz ur trying to not drown. no impact on joints and such. too bad a lot of ppl dont have access to a pool all the time. not to mention i find public pools disgusting. so walking/incline walking with stairs is the way to go
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i mean i think most ppl know swimming is the best exercise. it literally works out all ur muscles. ur body burns just to keep u warm. ur survival instant kicks into overdrive cuz ur trying to not drown. no impact on joints and such. too bad a lot of ppl dont have access to a pool all the time. not to mention i find public pools disgusting. so walking/incline walking with stairs is the way to go
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