50 Fat Loss Exercises RANKED (Using Science)

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:
builtwithscience.com/bws-fat-...
Click below for a step-by-step training plan that reveals all the best exercises you should do for each and every muscle group:
quiz.builtwithscience.com/
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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.

[@kevinlam9063]

worst day of my life

[@blakelaprade8682]

The best fat loss exercise = The one you'll actually do.

[@johnny_bravo9990]

😅 so true

[@chrys9256]

So I guess that's playing videogames, good to know.

[@1cathexis]

@@chrys9256 Only true if you assert it actually is exercise, which it is not. Blake above did not say "any activity," he said, "exercise." You are falsely asserting that "do" is the same as "exercise." "The one you actually do" is , in effect, a subordinate clause which modifies the word "exercise," not the word, "do." Your remark is a form of equivocation.

[@praeothmint2273]

@@1cathexis Weeelllll, if he plays Kinect games all day long, I guarantee you this can count as exercise, especially the Star Wars Kinect game... 😁

[@real_mushy14]

@@1cathexis it is NOT that deep lil bro

[@lol109109]

big respect to Kevin for putting himself out there and helping to provide this great information to the world.

[@kaden1460]

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

[@henryRobshirts]

I agree

[@firstnamelastname9215]

Don’t tell me what to do you bot

[@Mr.Feanor]

​@@kaden1460 Dude...worry about yourself 😁👍

[@kaden1460]

@@Mr.Feanor what

[@jesuslord441]

Dfybxy ​@@Mr.Feanor

[@key1792]

Top 3 1. Sprinting 2. Boxing 3. Devils Press

[@maomx8377]

It's all fake, your heart rate needs to be 120+ to burn fat. Fat burning is forcing your body to move, and it should feel uncomfortable.

[@yosh4084]

And they say GenZ is impatient. 😂

[@alelobrijelo]

thank you

[@vince1229]

Repeat hill sprints on bike or stationary bike to lactic acid overload burn.

[@vince1229]

Calories are a redundant metric.

[@0sujin]

BIG SHOUT OUT TO KEVIN, thanks for including him for those of us who are bound to have similar experiences yet want to some day have the stamina you displayed.

[@naveenbattula]

Swimming IMO is the actual number 1, 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

[@robev809]

Only problem I have with swimming a couple on miles is it makes me very hungry

[@nothingEvil101]

@@robev809yes! Always super hungry after a swim 😂

[@korozyon]

No other sport than swimming makes me hungry, even waterball has lesser hunger effect than swimming

[@karintippett753]

Although I am subscribed here the treadmill is really the only option I have. I smoked for 42 years so anything intensive is a no go. After seeing myself on video last year and being unceremoniously disemployed last Autumn I took up some basic exercises beginning late December and first stood on the treadmill on December 31 for 15 min, 1mph at 0 incline. In mid February I graduated to 60 minutes, 2.2 mph and 3 degree incline which I continued until the begininng of May as I could finally get outside here in Manitoba. I never would have been able to complete an hour a day on the treadmill without a tv and bluray unit to watch. I also created a excel spreadsheet to track my progress. Combined with some basic weight training due to rotator cuff injuries in both shoulders and a much changed diet I reduced my weight from 204.6 on December 27th to 186.7 on May 11th. At the moment it is 184.5. I was diagnosed with severe COPD on April 15th. I am a almost 63 year old woman. Despite the fact I don't wanted to be ripped or shred anything but cheese, I will keep watching. Thanks for your efforts.

[@stellaglodek]

Tldr: do what you enjoy and can do regularly; move around throughout the day; be mindful of your nutrition

[@diptendusaha4587]

Okay I’ll follow your instructions only because you’re beautiful

[@erickreal8744]

@@diptendusaha4587 simp

[@julianabonilla602]

LOOOOVE THIS CHANNEL! As a nurse and a nerd at heart, this channel supports outcome based practice. SCIENCE RULES!

[@Mikejames1080]

Thanks for this Jeremy. I enjoy your videos a lot! I appreciate all the effort you go through!

[@tanaseionut4251]

The best Fat Burning exercise is the one that you can do for the longest duration and that you can maintain doing it for the long run. For me its the Jump Rope for which I can do sessions of 1h-1h30min almost every day.

[@saleen12]

I'd be bored 1 min in. How do you shut your brain off for 90 minutes

[@Noname-cp3zm]

U can listen to music, audiobooks, podcasts or somin​@@saleen12

[@user-on4lv8eu9h]

exercise bike at home - burn calories while reading/watching movies/browsing the internet

[@lars3509]

Bike outside. After a month youll easily do >3 h tours with high-medium intensity. You can push yourself as much as you want to and can include it in your day (cycling to work, groceries shopping etc).

[@armandb.8737]

@@saleen12 you don't need cardio more than 20min to be shredded. In fact doing high intensity exercises 1hr is super unhealthy specially every day.

[@Pienimusta]

Mountain biking for me - Most important thing, it is fun

[@nickadams3196]

me too

[@flyingchic3n]

Nothing burns calories like a long bike ride. Fun and sustainable for hours.

[@earthman117]

And you can’t beat the distance you cover and adventure/voyage it takes you on.🤘🏼🔥

[@beyondview]

​@@flyingchic3nI need a decent safe Trail to do so. It's not the safest where I live😢

[@masterbrain6561]

would be very interesting how much calories we burn on a mid or/and high intensity ride!!!

[@KarenHo12]

Go Kevin!! Great video and thank you for pushing through!

[@PlayerOneToo]

Probably one of your best videos so far. Keep it up!

[@nixianer7503]

After all these years you are still making videos with new useful informations. thank you

[@Malexandregoo]

Really nice production. Thanks Jeremy!

[@TheDreamLeaf]

Thanks for the informative video! 😃

[@AvecBella]

Nice and very informative clip, Jeremy! Thanks!!! ❤😊

[@briggs229]

Sir. That’s the best video I’ve seen in the past 10 years. Great video. Thank you so much!

[@pacalvotan3380]

Well done...extremely informative.

[@pbjbone4146]

Great vid! Keep it up Kevin you're a beast!

[@jacobstump4414]

This is an incredible video! The amount of work that went into it is super impressive, and it looks like you had a lot of fun doing it.

[@holistictrish]

loved watching this! great time to post about this topic, keep them coming!

[@eanderson9599]

Very informative video, great editing aswell

[@brunodemelo4154]

that was REALLY USEFUL information!!!

[@KrippledKracka]

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.

[@NinjaChoke]

Jeremy doing massive work as always. Big thanks to you man!

[@Gambuzino77]

Jaysus! The amount of effort you put into every video is outstanding! Thank you so much for this!

[@vma3541]

Hi, great content !! Many thanks. Keep up great work

[@nickjames223422]

I've been following your content for years. This was one of the best videos you've made.

[@SOAR-OF-AVEM]

Awesome study man! Thank you so much!

[@TGYtco]

Awesome video. Keep us posted on Kevin's progress!

[@Fuzzi974]

Great Video, and thanks to Kevin for taking one for his team and all of us. The bonus is deserved!

[@drbikeshorts]

Great stuff Jeremy. One of your best 👍

[@mrriprep]

Hey, I really enjoyed this content and info Jeremy! Keep it up 💯

[@lawtonhogan6921]

Great vid! Thanks man!

[@angela6005]

Thanks for such informative video 🎉

[@leonkosinac3101]

WHAT an AWESOME video that IS really one of THE BEST videos i have EVER seen and really useful ❤

[@kaddasixseven3581]

Amazing research. Thanks a lot

[@Originaltuber]

Thanks again, Jeremy!! ⭐️⭐️⭐️⭐️⭐️

[@checkmatefurries286]

Dude Kevins on the squat wrack went hard. Low key impressive dude keep it up!

[@taromilktea7104]

Great editing, great vibes, great video👏🏾

[@awdswds1988]

I really like your scientific approach to everything you do. Thank you so much

[@user-xn6ej5pt5u]

The quality of these videos is off the charts👌

[@stewsview5164]

Fantastic video! Love this. Sooo using this information for my cardio routine this summer.

[@ajamesu]

So interesting! I loved the data you gathered in this video and how you approached it realistically in implementation

[@jakeseeley2712]

I’ve been following with this channel for a couple years. I was resistant but I Finally decided to buy a program and I gotta say, I am not disappointed. I’ve never felt more confident in the gym and in my progress

[@WardHouse]

Unfortunately, you are overlooking the crucial point in your listing. What's the point if you can burn 18 calories per minute? How much can you do in an hour? Five rounds? That would come to 90 calories, which is practically nothing. On the other hand, if you put on headphones, listen to a good audiobook, and spend an hour outside walking, you'll burn a relaxed (according to your figures) 300-350 calories, which is simply incorrect because at the pace shown, you can only get up to a maximum of 250. So, in this type of video, you absolutely must not only address motivation and feasibility but also scaling. With 90 extra calories burned per day, it would take you mathematically 77.7 days to burn off one kilogram of fat. With 250 calories, it's just 28 days. And that is also crucial.

[@lancekimes5616]

Awesome science based and detailed examination!! Kudos! ❤

[@ATXPaul80]

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.

[@LarryWestfall]

Excellent video. Thanks for the exercise ranking list.

[@leonardtan1367]

The effort put in this video, men, thank you for this!

[@babs_babs]

thank god for kevin. now i know what i’ll look like when i try these

[@jorgepenastudios4518]

Jeremy always comes in with the best vids of exercises! I'll take the best fat loss exercises for consideration when I go to the gym 😎💪

[@make_it_so52]

Great video! Entertaining and educational 😊

[@travisometimes3126]

I like how Jeremey takes care of his team that’s cool

[@murvingumbs49]

Amazing video man! 🔥

[@scottyg5403]

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!

[@alexandravenera707]

What a great and educational video!

[@nardtala4264]

Thank you very much for sharing this informative & awesome video. More power and God bless🙏

[@luisespanola]

Great video!

[@isaacj8175]

This was a great video I'm glad someone made a video like this, really interesting and well edited great job man, ive always felt like boxing was the best cardio exercise bc id be gassed after doing it but now ik fs it is, imma do it more

[@peterski8796]

Best exercise for fat loss is...lifting your hand with food to your mouth less often 😂

[@ramabg2]

People often overlook how 30 minutes of running can be negated by just 2 piece doughnut.

[@dundee6402]

Not eating less, eating less calorie dense food!

[@janisir4529]

​@@dundee6402Foods with low calories also satiate you less though. Calorie deficit will inevitably leave you hungry.

[@dundee6402]

@@janisir4529 Depends. There's a science behind tricking your brain in giving your stomach a full sensation from food alternatives. Eating less is the road to failure and hunger. There's loads of studies suggesting that it is both metabolically damaging and leads to gaining it all back and more eventually for most people.

[@janisir4529]

@@dundee6402 idk, if I eat a large pile of salad, I can get to the point where I literally can't fit any more food in my stomach, and still get hungry soon after. Don't have that issue with French fries

[@AM-js6vs]

Great video....would have loved to see battle ropes....they're my go-to cardio on leg day

[@jasonchu852]

amazing work !

[@richardjenkins2993]

Well done Kevin!

[@Kevin-cy2dr]

Thanks

[@adultDanimals]

This video was fantastic. Very educating and entertaining. The Standing bit killed me bravo sir

[@nikkiswimmer4463]

We appreciate you Kevin!!

[@dilarad9538]

Really nice Video. I wish it would be longer than 15 min 🙈. Great work u guys!

[@rounaksubramanian1686]

Wow you are doing a excellent and brilliant thing by telling about these 50 exercises for fat loss and keep it up and keep up the good work as always and take care Keep smiling always

[@lucianag.5151]

Excellent info

[@papajola6796]

Bro you videos ar so helpful and accurate , and you videos actually makes sense . Not like other contents love you man

[@SpottedPainter]

This is a fantastic video

[@hacguducu1709]

Very informative

[@nicoleyoung1190]

Great info! Thanks for this! I have arthritis in both knees and a torn municus in my left because of lupus. Which fucked all my joints up! So any high intensity exercises is a NO for me. Despite my health issues and grip issues, I still work out 4 days a week. Have been doing that for over 20 years.

[@Sllee93]

Can i just say I'm so thankful for this video

[@roriammara]

Useful 👏🏽

[@gokuharsha67master]

Thank you so much

[@Ettenami22]

Great video 👍🏽

[@nicholasclarke5180]

Great video, Jeremy! I would be interested to see how rucking compares, as it's my current go-to exercise for calorie burning.

[@happyarmadillofarm9026]

Good stuff! The nutrition video mentioned at the end isn't linked btw. Anyway you can add that?

[@ROXELL]

I learned recently that the best exercise for fat loss is whatever one you’ll stick with.I have success with HIIT and I like how my body looks and I feel proud, but I dread doing it.I want to do it, but I don’t enjoy it. I also liked how it took less time and burned a lot.The best exercise for me is walking because I love going for walks, and strength exercises

[@aislingokeeffe6195]

I feel you there. HIIT saves a lot of time, but doing it makes me miserable! I actually much prefer steady state cardio; both walking and running are much easier for me to do because I actually enjoy them. I’m much happier running 12k 3 times a week and going for a 30 minute walk a couple of times a day, even if it hasn’t been as conducive to weight loss as HIiT was for me

[@ROXELL]

@@aislingokeeffe6195 unless the HIIT is turned into a dance or fun with music, it seems like a chore even though I feel like I’m doing something when I’m doing the exercises, but with walking it’s better for my joints and I can listen to music, enjoy scenery, or even watch a movie at home but walk I circles haha.I’m considering getting a walking pad but don’t want to commit to a pricey machine.Since it’s walking it may be worth it.I had an elliptical before but walking is definitely more enjoyable.I’m not a runner and idk what’s wrong with me but I always fall when I run 😂

[@samfraser9645]

Another great video! I'm basically Kevin right now! I'm. A developer too and currently just over 25% body fat (down from 30 a few months ago), I struggle with high intensity exercises due to a left sided weakness but your videos are extremely motivational and I'm enjoying the gym again! Thanks Jeramy & team for these videos! Go Kevin 💪

[@rafaelaguiar9737]

Great video, Jeremy! I have been boxing for 7 months now and I can blindly recommend it to any person, no matter their conditioning level. When I started, I could barely keep it up with the warm-up session and observe how my conditioning improved in these past 7 months is awesome. I understand how hard and intimidating it could be to get out of your cozy sofa and try to improve your conditioning but I hope that everyone can find a boxing (or any other sport) gym with a welcoming vibe as I did.

[@TheIgnacio777]

Great work!! I loved the quantification

[@AdadCoaching]

Still many activities not tested but overall great info. Thanks for sharing. Really as long as someone gets daily movement with solid eating they will progress in the right direction

[@NI-gy2ml]

Doing your resistance band home workout program while watching this! 🙌

[@juliocesarbautista4097]

This is amazing video AMAZING AND WITH SCIENCE

[@Photo-zl6wt]

As a retired programmer, I can relate to Kevin's dislike of high-intensity exercise and his body fat loss goals. While your video provided a great workout plan for him, it would be fascinating to see a follow-up on a more manageable nutrition plan for him. After all, not everyone enjoys meticulous calorie counting or constant hunger pangs. Also thank Kevin for being in the video - go Kevin!

[@jamiemiller1448]

I'm proud for Kevin.

[@JS-sk2lp]

We need more Kevin content

[@deangoddard821]

Awesome 💪👍

[@_davidgzzs]

If I was a coach I would program any sport that my client likes as the cardio, or any physical activity like hiking or even just walking. We have to enjoy doing things if we want to keep doing them.

[@Banditxam4]

I love this channel...

[@pinkiejosiah6747]

I was waiting for the jump rope exercise 😭 c'mon,,,it's one of my fave

[@sheffieldamanda]

Very interesting 👌

[@hatsandsaya]

Love the apron said "I ❤science" and you were wearing mask on😂Kevin is a champ!!!!

[@TormodSteinsholt]

Very nice video. Please keep them coming.

[@YoItsTEE]

Boxing & basketball. Strong combo 💪🏽