Looking for the most effective fat loss exercises? Discover which ones truly deliver and which fall short.
Fitness expert Jeremy Ethier, known for his insightful content on the Built With Science YouTube channel, embarked on an ambitious experiment to rank 50 different exercises using the most accurate calorie tracker available.
His goal was to uncover the ultimate fat-burning workouts, identifying both high and low-intensity exercises and those that surprisingly don’t burn many calories despite high effort.
The findings promise to help create a foolproof fat loss plan.
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High-Intensity Fat Loss Exercises
Sprinting
Jeremy started the experiment with 60-second sprints, known for their high intensity and calorie-burning potential. Both he and his friend Kevin found sprinting to be incredibly taxing, burning significant calories in a short period:
- 15.14 calories per minute (Jeremy)
- 16.28 calories per minute (Kevin)
Burpees and Mountain Climbers
Next, they tackled a 60-second circuit of burpees and mountain climbers. These exercises also proved to be highly effective, though equally challenging:
- Burpees: 12.56 calories per minute (Jeremy), 12.59 calories per minute (Kevin)
- Mountain Climbers: Similar exertion and calorie burn as burpees
Assault Bike
The Assault Bike was another high-intensity test. Kevin was motivated by a $500 challenge and eagerly took it on. However, the actual calories burned were much lower than the bike’s estimate:
- 13 calories (Kevin)
- 12 calories (Jeremy)
Understanding Calorie Counters on Cardio Machines
Dr. Eric Helms, a fitness expert consulted by Jeremy, explained that cardio machines often overestimate calorie burn due to outdated or proprietary equations. Accurate measurements are best achieved with devices like the calorie masks Jeremy and Kevin used, which track gas exchange.
Kevin’s exhaustion from high-intensity workouts highlighted the need for more sustainable exercise options, prompting a shift to low-intensity exercises.
Low-Intensity Fat Loss Exercises
Incline Walking
Jeremy and Kevin tested incline walking at 3 mph with a 2 incline, which burned about 6 calories per minute. Increasing the speed to 3.5 mph and the incline to 6 resulted in a 30% higher calorie burn (7.44 calories per minute). However, holding onto the treadmill’s rails reduced calorie burn by 20%.
Longboarding and Basketball
Jeremy found longboarding, a favorite from his childhood, to burn 11 calories per minute, outperforming many traditional cardio exercises. Kevin enjoyed basketball, which was effective for calorie burning and more enjoyable for him.
Effectiveness of Low-Intensity Exercises
A recent study cited by Dr. Helms found no significant difference in fat loss between high-intensity interval training and moderate-intensity continuous training. The main advantage of high-intensity workouts is saving time, but low-intensity exercises might be more sustainable if perceived difficulty is a barrier.
Strength Training and Fat Loss
Jeremy also tested strength training to compare its calorie-burning potential with cardio. Surprisingly, strength training burned fewer calories unless very heavy weights were used. Dr. Helms emphasized that while strength training is excellent for maintaining muscle mass, it’s not the most efficient for burning calories.
Everyday Activities and Calorie Burn
Standing and Sitting
Kevin tested various activities, including standing, sitting, and sitting while fidgeting. Fidgeting burned the most calories, followed by standing. Replacing one hour of sitting with standing can lead to notable fat loss over time, according to a 2018 study.
Housework and Walking
Housework and walking also contributed to significant calorie burns. Kevin burned 6 calories per minute walking outside—less than sprinting but more sustainable over longer periods.
Key Findings and Best Fat Loss Exercises
After testing all 50 exercises, Jeremy and Kevin identified the top high-intensity exercises as sprinting, boxing, and the devil’s press. While sprints burned the most calories, boxing was more enjoyable and sustainable.
For low-effort exercises, longboarding, basketball, incline walking, and regular walking were top picks. Power walking, along with jumping jacks, planks, crunches, and most strength exercises, burned fewer calories relative to their effort.
Expert Advice on Exercise Selection
Dr. Helms advises focusing on energy expenditure over time and choosing exercises that are practical and sustainable. A varied routine increases the likelihood of long-term adherence and successful fat loss.
Practical Tips and Next Steps
While high-intensity exercises burn the most calories, they can be tough to maintain. Low-intensity exercises are often more enjoyable and just as effective for fat loss. Your choice should depend on your fitness level, personal preference, and available time. Remember, strength training is crucial for maintaining muscle mass during fat loss.
For effective fat loss, incorporate more activity into your daily life. Stay tuned for Jeremy’s next article, where he explores how long it takes to burn off a fast food meal. Thanks for reading, and see you next time!