Best VS Worst Fat Loss Exercises (Ranked By Science)

Best and Worst Fat Loss Exercises 00:00

"We are putting on the world's most accurate calorie tracker and ranking 50 different exercises."

• The video starts with Jeremy and his friend Kevin discussing the goal of ranking different exercises for fat loss based on their calorie-burning effectiveness.

• They plan to explore which exercises provide the most calorie burn with the least effort and which require high effort but yield lower calorie expenditure.

High-Intensity Training with Sprints 00:38

"High-intensity training begins first with 60 seconds of sprints."

• They kick off the workout with 60 seconds of sprints, which Kevin finds extremely challenging and exhausting.

• The sprints initially lead in terms of calorie burn, averaging about 15 calories per minute, despite being lower than expected values.

Burpees and Mountain Climbers 01:30

"Next up, we did 60 seconds of burpees and then 60 seconds of mountain climbers."

• Following the sprints, the duo attempts burpees and mountain climbers, both of which Kevin struggles to complete fully.

• The burpees come in second for calorie burn at an average of 12.5 calories per minute, yet all exercises are described as taxing.

Assessment of Exercise Intensity 02:10

"How would you rank your perceived exertion on burpees on a scale of 1 to 10?"

• They compare perceived exertion levels for each exercise, establishing that burpees are rated extremely difficult while sprints also score high.

• Jeremy recognizes the need for a sustainable program that allows burning calories without extreme fatigue, indicating a search for less intense alternatives.

Transition to Low-Intensity Exercise 05:20

"We realized we had a problem; nearly every exercise so far was leaving Kevin absolutely exhausted."

• Acknowledging Kevin's exhaustion, they shift focus to low-intensity exercises like incline walking, which proves to be manageable for him.

• Initially at 3 mph and a 2 incline, they find this exercise burns around 6 calories per minute, but increasing both parameters significantly boosts calorie burn.

Impact of Form on Calorie Burn 05:40

"If you are leaning on the treadmill, you are reducing your body weight and burning fewer calories."

• They identify that leaning on the treadmill while walking decreases calorie burn by 20%, correlating to a study from 2014.

• This finding emphasizes the importance of proper form when trying to maximize calorie expenditure during workouts.

Exploring Other Activities 06:20

"Longboarding, an activity I love doing as a kid, was winning in my calorie battle for low-intensity exercise."

• Jeremy's nostalgic choice of longboarding yields impressive calorie burns compared to other forms of cardio that he finds less enjoyable.

• Kevin finds that basketball works well for him, indicating the significance of enjoyment in selecting fat loss activities.

The Role of Strength Training 07:20

"Surprisingly, unless the weights got really heavy, strength training was burning significantly less calories than cardio."

• Strength training offers less calorie burn compared to the cardio exercises previously tested, suggesting it may not be ideal for fat loss.

• The intensity of strength exercises leads to longer rest periods, further decreasing the overall calorie expenditure during weight training sessions.

Importance of Daily Activity 09:10

"What we do outside of the gym can have a far greater effect when it comes to fat loss."

• Discussions with experts reveal that increasing daily non-exercise activity levels, like aiming for 7,000-9,000 steps per day, can lead to more significant fat loss benefits than just high-intensity interval training.

• This perspective encourages viewers to consider practical and sustainable lifestyle changes for effective fat loss beyond traditional workout sessions.

Calorie Burn from Different Activities 09:35

"Walking outside burns an impressive 6 calories per minute for Kevin, although that's almost a third of what he burned doing sprints."

• The video discusses various daily activities and their calorie-burning potential. For instance, taking a walk can yield decent calorie burn, but it is significantly less than high-intensity exercises like sprints.

• While walking is a more pleasant option for many, especially for those who prefer to avoid the strain of intense workouts, it still provides valuable energy expenditure.

Exercise Enjoyment and Caloric Expenditure 10:10

"I started searching online to find other exercises that claim to burn a shocking number of calories in hopes of finally finding one that's a great fit."

• The presenter explores various exercises that might have high calorie-burning potential while seeking options that are enjoyable and sustainable for individuals like Kevin.

• Activities such as boxing, medicine ball slams, and power walking were suggested as potential alternatives for maximizing calorie burn during workouts.

Testing Caloric Burn While Engaging in Activities 11:30

"Once again getting the best of me, as for the calorie burn, it didn't burn nearly as much as I anticipated."

• The video features some entertaining challenges, including a chess match, assessing whether mentally stimulating activities can burn calories comparable to physical exertion.

• Results showed that mentally intensive activities, while potentially impactful to calorie burn, do not reach the levels often claimed by popular sources, suggesting a more moderate impact.

Top Calorie-Burning Exercises Revealed 12:54

"The number one all-time highest calorie-burning exercise was boxing."

• The presenter confirms that boxing, along with sprinting and devil's press exercises, are the top calorie-burning workouts evaluated.

• Although sprints yielded the highest average calorie burn, boxing proved to be the most enjoyable exercise with significant caloric expenditure relative to effort.

Combining Exercise and Nutrition for Fat Loss 14:21

"Finding the right workout plan is a great first step to succeed in your fat loss journey, but you can't neglect your nutrition."

• The video emphasizes the importance of pairing an effective workout regimen with proper nutrition to achieve optimal fat loss results.

• Viewers are encouraged to explore structured plans that complement both their physical activities and dietary habits, allowing for comprehensive weight management support.