Best VS Worst Fat Loss Exercises (Ranked By Science)

what are the best and worst exercises for fat loss today my friend Kevin and I are putting on the world's most accurate calorie truck and together we're going to rank 50 different exercises at the end we'll reveal one as the most effective fat loss exercise but we'll also discover which exercises burn the most calories with the least effort and which ones are high effort but don't actually burn very many calories using these bindings I'll create the perfect Fat Loss plan guarant to help you shred body fat starting off with what all the data tells me

is the most effective for calorie burning high intensity training beginning first with 60 seconds of Sprints go because of workouts are so intense Kevin was already starting to feel it before the 60 seconds were finished that was brutal your hurry went up to 185 I go to that water fountain over there for the dogs and first exercise done I'm a little word for Kevin we're asking a lot for him today but he's a champ in case you're wondering Kevin is a programmer here at bill with science and he's currently working towards his own fat loss

Journey my hope is that doing these workouts together will give me the data I need to help Kevin optimize his fat loss Journey next up were 60 seconds of burpees and then 60 seconds of mountain climbers as fast as you can just like with a Sprint Kevin was struggling to make it the full 60 seconds keep go keep go I remember why I hated those so much with three exercises down Sprints had taken an early lead at an average of 15 calories burned per minute and burpees coming in second with an average of 12.5 now

these values were lower than I expected but we'll explain why that is later on but so far all three exercises have been exhausting how would you rank your perceived exertion on burpees on a 1 to 10 scale 10 11 how about on the Sprints 12 10 10 10 for me the Sprints were like eight or nine the burpees were like they exceeded the scale so if I want to help Kevin build a program that burns a ton of calories without feeling like he's dying we're going to have to keep searching fortunately we still have 47

exercises left the test that's good as we continue testing high-intensity exercises the data showed we were burning through our calories but just like with the previous exercises training at high intensity it's not easy I would not I would not choose this and with Kevin still struggling to make it through some of the exercises I had to find a way to continue pushing him to collect the best data possible so as I finished my circuit on the assault bike I decided to make Kevin an offer he couldn't refuse if you can beat my total of 34

calories in a minute I'll give you $500 I'm okay with not let's go now some of you data nerds may be wondering how the assault bike could tell me I burned 34 calories in a minute when the best exercise we tested so far didn't even burn half of that well that's why we're relying on the pooi mask for all of our data basically it measures the amount of oxygen we use and the carbon dioxide release and it combines us with our heart rate to get the exact number of calories we're burning so while Kevin was

catching up to my 34 calorie total I was skeptical about the accuracy for more insight I reached out to Dr Eric Helms a pearl bodybuilder and host of the mass research review YouTube channel cardio machines are really a bit of a black box there is some equation that goes in there it's definitely not like a peer-reviewed equation and it's certainly not going to be as accurate as gas exchange like you're measuring with the masks the only way that I would use the energy expenditure on a cardio machine is if you're comparing a previous session on

that same machine entering the same measurements as a relative difference if you burned 30 on that machine last time and this time you burned 60 you probably did about twice as much work but beyond that I wouldn't put much stock into those values even though I learned you can't always trust a cardio machine's calorie tracker for this challenge a deal is a [Music] deal don't pass out don't pass out don't pass out all right Kevin gets a fat bonus I was not expecting that instead of 34 plus calories per minute we actually burned around 12

and 13 and to avoid skewing results we'd make sure to wait for our heart rates to return to Baseline before moving on to the next exercise but when I checked in on Kevin I realized we had a problem all right let's get Kevin out of his death bed got tap out of that you're going to tap out yeah I'm going to tap out of that turned out that even though I had tried to select the most optimized workout for fat loss nearly every exercise so far was leaving Kevin absolutely exhausted and that's no way to

sustain a program which means we're going to have to find a new approach low intensity exercise first up incline walking so we started with 3 mph and a two incline which burned around 6 calories per minute oh this is so nice coming bumping the speed up to 3.5 in the incline up to six led to a pretty impressive 30% jump in calorie burn but you know how people at the gym tend to lean on the cardio machines or hold on to the rails when incline walking yeah so we tested that next and it dro the

calorie burn by 20% Which aligns with the findings of a 2014 study that tested the exact same thing if you are leaning on the treadmill unloading some of your mass you're essentially reducing your body weight then you're basically only walking with the part of your body is where does that sounds and therefore burning fewer calories so much easier but what's true of all of our walk-in was that Kevin was able to get through without feeling like he was going to collapse which meant the switch to low intensity training was definitely a step in the right

direction longboarding an activity I love doing as a kid was winning in my calorie battle for low intensity exercise burning an oppressive 11 calories per minute beating the elliptical stair master and other forms of cardio that I just don't really enjoy and although Kevin didn't feel comfortable hopping on the board basketball was working out really well for him and it looked like he was having fun doing it so I think the first thing you want to do is establish do you have the fitness level that high-intensity training is on the table if yes do you

enjoy it great if you enjoy it equally to a moderate intensity then you can choose when you want to do it based upon your time availability if you don't enjoy it don't do it for me it always comes down to what's practical what's sustainable and do they have the fitness level so it's not a potential risk of doing this very high intensity activity and time you're dude getting easier man to and after catching our second wind with low intensity we moved into strength training to find out how it Compares a cardio surprisingly unless the weights

got really heavy strength training was burning significantly less calories in cardio not to mention we could just barely make it to a minute on most exercises he strength training is even higher intensity than many forms of quote unquote high-intensity cardio it's so high intensity that instead of going all right I'm going to go a minute on 2 minute off like you might with cardio you're typically doing 5 to 12 reps which is going to take less than a minute that's typically going to be completed in 20 to 30 seconds and if you're training to failure

then you may need to rest you know 1 2 or 3 minutes before you can then perform at your best afterwards you're spending more time resting during a weight training workout than you are actually lifting weights so 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 a fat loss itself from an energy expenditure perspective we also tested ABS exercises like crunches which ended up burning the fewest calories of all the exercises we've tested so far at this rate you'd

have to do 17 hours worth of crunches to burn the calories equivalent of 1 lb of fat after our first day of testing it felt like I had pretty much everything I needed to create the perfect fat loss workout plan to help Kevin until I presented some of that data to Eric I think an important perspective for the viewer is that if they go in and they absolutely crush it with say a bunch of interval work for 45 minutes three times per week the impact of that will be a whole lot less than if they

say went from having 3 to 4,000 steps per day being relatively sedentary up to getting 7 to 9,000 steps per day the latter would have a far greater impact on their total daily energy expenditure and their ease of getting into a calorie deficit and seeing sufficient successful weight loss over time than those three 45 minute allout sessions talking to Eric I realized that just testing exercise to creating an optimized workout wasn't going to be enough it turns out what we do outside of the gym can have a far greater effect when it comes to fat

loss and to find out just how much I had to keep testing that means testing every chore activ video you can do with your free time whether it's vacuuming reading or folding the laundry and starting right off with standing just simply standing as for cabin he was going through the same circuit of test downstairs testing average calories burn standing sitting sitting while fidgeting and sitting while playing a video game right Kev that's a Mane no I'm burning calories man [Music] and Not only was I earning boyfriend of the Year award by taking care of all

the housework 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 just walking outside Burns an impressive 6 calories per minute for Kevin although that's almost a third 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 two one that was hard burpees or dishes Jeremy dishes all day every day but the one thing I still haven't found in our testing was a high calorie burning exercise

that Kevin actually enjoyed so 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 for Kevin's training beginning first with boxing medicine ball slams and power walking at least one foot on the ground all times just try to go as fast as you can I guess you just look like a bunch of angry moms out there you know what's incredible how much Burns off energy is playing chess can burn up to 6,000 calories a day while playing in a

tournament okay so I don't actually know how to play chess but to testa's claim Kevin and I will be playing a game of high stakes Checkers remember the $500 I lost challenging Kevin on the assault bike well now we're going double or nothing if Kevin beats me again he's getting ,000 bonus so I do not want to lose are you sure about that one I don't know but since this could take a while let's take a look at some other tests so we'll just go right to the single leg burpies what the turn to Tik

Tok that's one of the highest calorie burners but we'll see so what was the actual calorie burn from Kettle bu Wings well not anywhere close to some of the other special EXT exercises we tested but what can you expect taking advice from Tik Tok anyways just like the assault bike challenge the Checker match was neck and neck with Kevin once again getting the best of me as for the calorie burn although my brain probably wasn't working quite as hard as a master chess player it didn't burn nearly as much as I anticipated 2.2 calories per

minute just a touch higher than S I have no doubt that um being intensely intellectually active burns more more calories than say just chilling you probably burn more calories playing chess than listening to Joe Rogan I'm sure the uh the first is a lot more intellectually challenging and stimulating but I don't think it's probably as high as 6,000 calories a day if I had to guess and even though I was now $1,000 poorer than when I started the challenge I had all the data I needed from each exercise including a shocking first place exercise to

reveal to Kevin what exercise do you think burned the most calories well OB obiously like burpees I don't want to be number one like any any of the burpees I don't care what you tell me if it was the highest I I still wouldn't do them so your number one alltime highest calorie burning exercise was boxing oh wow that's surprised me too boxing and you said you had some fun doing it right I think it was fun it just felt like we were like goofing off at that point in fact Kevin and I had the

same top three sprinting boxing and the devil's press burn more calories than any other exercise and although Sprints when average up between us came out as number one boxing was the one that burned the most calories compared to our perceived exertion which is enough to make it the winner in my books as for the low intensity exercises that still burn a surprising amount of calories long boarding shooting hoops and even just plain old walk-in worked great so depending on your conditioning you can pair any of these exercises with consistent strength training and you should be

well on your way to losing fat cuz ultimately it's about finding the workouts that you enjoy and can stick with in the long run and thankfully that's exactly what we were able to find for Kevin though maybe we could use a coach now in the description box down below I posted a link to a list of all 50 exercises ranked from highest to lowest based on calorie bir while finding the right workout plan is a great first step to tr succeed in your fat loss Journey you can't neglect your nutrition and that's why here at

bill with science we not only guide you every single week with your workouts but we also guide you step by step with your diet to get you into the best shape of your life and to join today just head over to built with science.com and take our quiz to find the best plan for you and your body but for those of you who are just looking for a cheap healthy sizebed meal plan you can start following today to lose fat then give this video watch next thanks so much for watching I'll see you next time