Best VS Worst Fat Loss Exercises (Ranked By 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:
builtwithscien...
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.builtwith...
Click below to subscribe for more videos:
www.youtube.co...
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

[@siddharthkanojiya2417]

🤣

[@janicelee6697]

how many days did this take?!

[@joseph244]

Haha. You kicked ass Kevin!

[@amaangigani9372]

You were amazing 🔥

[@irenakuki8752]

I feel your pain😅

[@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.

[@JP-xd6fm]

And winning 1000 bucks on the process 😅

[@kenobi133]

big respect for you for putting a comment about big respect for kevin who put himself out there.

[@knighthunter8146]

@@JP-xd6fm not forgetting the 500 he won earlier 😅

[@knighthunter8146]

@@kenobi133 big respect for you for replying to him having big respect for him for commenting having big respect for putting kevin himself on the video

[@Hugealligator254]

Chad Kevin 👑

[@GreenIsTheWayForward]

In the past five months I've been walking a daily average of 15k steps, which burns about one meal per day (600 calories). Easy to combine with music, podcasts, or just enjoying being outside. I also did 3 times a week a light full-body workout to build some muscle. And I've started eating more protein and fiber, and less carbs and fat, but overall I eat a LOT. Lost about 15 kilo, and that's probably something like -18 fat, +3 muscle; lost my love handles and beer belly; and I feel MUCH better. Better sleep, more energy, more willpower, better core strength and balance. I even break into jogging every now and then while I'm walking. It's crazy what a few months can do.

[@ll0v04on]

damn how long does 15k steps take of walking and how do you track? with school and work i can’t find the time

[@billiebagel8979]

@@ll0v04on for me, personally, 15k steps takes roughly 2 hours give or take. You can always break it up into increments. 15 minute walk in the AM or PM. If you get a break at work or school, walk during the break. Park further away from buildings and opt for stairs instead of a lift or escalator. It all adds up in the end!

[@GreenIsTheWayForward]

@@ll0v04on That's about two and a half hours, at about a 100 steps per minute. I do almost everything walking; going to work, seeing friends and family, shopping. I live in the Netherlands where we have a quite good mass transit system; I'm 43 and don't even have a driving license. Just mass transit and walking. The land is also very flat here, I can imagine living in the mountains would make 15k steps very different. It can become pretty boring, but the health and energy benefits are really impressive. I defnitely think it's not something I'll keep doing the rest of my life, but for now it works. I track it using a free app for my Samsung phone - Samsung health. It uses some tech that is in the phone (accellerometer?) to measure actual steps, not distance covered. It's quite precise.

[@mohammadkafi4943]

👍

[@glamgirl8036]

Great and so inspiring 🎉

[@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.

[@pawala7]

Fast walking on the treadmill while watching shows on Netflix. It almost feels like cheating. The trick is finding the fastest speed where you can go on autopilot while watching.

[@Antares2]

As long as it's something you enjoy doing regularly, then it is the best for you.

[@ghfudrs93uuu]

treadmill while working

[@MartialartsfitnessUSA]

Yes I've been wanting to get a used treadmill for this reason. Would be very easy for me to walk for 2 hours watching shows before bed

[@lel3450]

I did this with undercover billionaire def a cheat code

[@sanamkhan3338]

#################################################################################################################################################################################################################################################################################################################################################################################​@@ghfudrs93uuu

[@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

[@kaden1460]

@@Mr.Feanor what

[@jesuslord441]

Dfybxy ​@@Mr.Feanor

[@MaxxadTV]

I'll do whatever the f*ck I want to

[@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

[@naveenbattula]

@@korozyonit works for me though, I typically swim before dinner and just have my regular dinner maybe a 100-200 calories of carbs extra but it's still less than what i burnt and exercise isn't typically about just fat burn, swimming improved my cardiovascular strength massively and helps me relax, as far as fat loss goes i personally believe it's 90% done in diet and strength training cardio atleast for me is to build endurance more than to burn fat, managed to loose an insane amount of weight after starting swimming+diet+strength training

[@yowatt3279]

Idk how to swim. Never got taught properly, also have a fear of drowning and hate the taste of pool water.

[@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!!!

[@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!

[@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

[@Kknzz]

@@diptendusaha4587bruh

[@pfft9338]

​@@diptendusaha4587lmao

[@ahmedhazem4721]

☠️☠️​@@diptendusaha4587

[@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.

[@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.

[@jedironin380]

Congratulations! Keep it going at your best pace. Don't worry about comparing what you do with others, it is working well for you!

[@HJOTech]

That's incredible! Keep it up you're adding years to your life!!

[@cartermiller2705]

I enjoy rucking on the treadmill. Varying the speed & incline really helps get the heart rate up.

[@cartermiller2705]

Try Rucking on a treadmill & varying the weight, incline & speed 💪👍

[@GamingWithRafsan3]

Doing 1 minute of plank for 1 like

[@paololami9312]

First like, first minute my guy, get to work

[@GamingWithRafsan3]

My abs are on fire 🔥

[@olafoman9768]

I dislike cause I’m worried you’ll get overuse injury and ruin your sick abs

[@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

[@arha-z1v]

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.

[@cozyvibes6178]

Bro no way! Hold on so walking is lets say 5cal/min?! I walked for a week 20k steps. Each day it took me 3Hours to get 20K steps. Now little bit of math. 5cal*60min = 300 cal/Hour 300*3=900cal in 3Hours which means I lost 900cal eqch day walking 20K at one go?! Makes sense because I toned my body a lot and lost a visible good amount as well. So from my experience this video is a treasure!! I'm glad all our bodys functioning globaly the same thank god for such an amazing creation ❤

[@bangumusic3646]

how is it possible to complete 20k steps in 3 hrs???? if i even continuoulsy do jogging for an hour i literlly completes 6-7k steps... how the hell u can complete 20k steps just by walking 3 hrs

[@tankgirl9324]

​@@bangumusic3646 I imagine stride is a factor but the average time to walk 10K steps is 80 minutes. That's how long it takes me to walk 10K steps. In 2 hours I walk an average of 13k - 15k steps (by that time I'm pretty tired) so 20K in 3 hours is pretty feasible.

[@Antares2]

It's been said many times, yet people are still surprised by just how effective walking is for calorie burning. It may not be the ultimate exercise for cardiovascular health, but for consistent energy burn throughout the day it is without comparison. I walk regularly and also try to walk in situations where I might have used the car or something. You don't really notice those smaller 5-10 minute walks, but they really add up over time. With risk of sounding like a whiskey commercial: Keep walking!

[@Antares2]

@@bangumusic3646 I haven't walked continously for 3 hours with a step counter, but I regularly walk for 1 hour. In that hour, I walk almost exactly 6km which gives me around 7000 steps. 7000 times 3 is 21000. Seems quite right to me that op gets 20k in 3hrs.

[@mercyihebuzor7220]

I feel like it depends on the weight of the person. For example, as a 110lbs 5"1 female, I would burn significantly less calories that a 180lbs 5"11 male.... Unfortunately 😭

[@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

[@jjackson2225]

Good for you Kevin!! I wish you well on your journey. Know that you have a whole collective of invisible people rooting for you! I myself started at 285 lbs. at the beginning of Feb. I really haven't done much but cut out sugar and sweets, but have recently just this past few weeks have picked up more exercises and walking, I am now down to 255 lbs as of this morning.

[@si5599]

That's awesome!! Be consistent you'll definitely reach your goal.

[@stopthefomo]

One thing to keep in mind is the lasting effects of HIIT for hours after the workout is done so doing 40 minutes of HIIT in the morning continues to burn more calories vs moderate/low intensity

[@joe54t]

Mannn... This explains so much. In college I used to skate and hit the heavy bag regularly. I used to do it just for fun, but now I know that's what was probably keeping me in shape. Glad I still have my board and bag, time to hit it. Great video as usual Jeremy, keep doing your thing. Thanks!

[@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

[@KarenHo12]

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

[@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.

[@julianabonilla602]

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

[@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!

[@anandhwhoo]

Skipping rope... Skipping rope.....

[@paulenglishclub]

That was a lot of work! Thanks so much for the effort. Not really that surprised that plain old walking is one of the best for low intensity.

[@_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.

[@scientiest12]

Pro tip: if you have been doing an exercise that works for you, then stick to it

[@KarimRazaak]

With markets tumbling, inflation soaring, the Fed imposing large interest-rate hike, while treasury yields are rising rapidly-which means more red ink for portfolios this quarter. How can I profit from the current volatile market, I'm still at a crossroads deciding if to liquidate my $125k bond/stocck portfoli0

[@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 😂

[@alexpondaag236]

You should try karaoke. The Chinese millennials found out that 1 hour of karaoke can burn 1.000 calories

[@mysteriouscreature6249]

What about swimming how much cal it will burn, compared to running?

[@vNYCblade]

heard thar rollerblading burns a ton of calories, even when skating at moderate speed, not sprinting... can you do that mask thing with rollerblading?

[@richardjenkins2993]

Well done Kevin!

[@Kevin-cy2dr]

Thanks

[@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.

[@josh7hj28]

Boxing has been what I started for my cut, and let me tell you it is so much better than any other cardio workout. It’s by far the most enjoyable, the most mentally rewarding, and one of the only ones where you’re actually developing a skill you’ll (hopefully not have to) use outside the gym!! Awesome video man!

[@sgtaneja]

Rotate between - Brisk walks, sprints, swimming, squash, indoor badminton, biking, skipping, kegels, deep stretching, hot yoga, dance, Tai chi, squats, push-ups, glute bridge, burpees, stair stepping, calisthenics, light & heavy weights, resistance training, sauna, steam, lymphatic drainage massages, deep breathing, meditation, cold & hot showers, fasting, feeding.

[@Mikejames1080]

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

[@sherlock4791]

Boxing is extremely tiring I spar with my brother a lot since im around 16 And at the start we cant even do 2 rounds of 3minutes with 1 minute rest in between And both of us play a lot of sports like soccer and basketball all the time I even play at middle school and highschool basketball team too We did box like a mad man back then tho, no techniques, and keep throwing punches But just look at pro boxer, some of them even find it hard to fight 12 rounds Some even get tired in 6th round or even sooner and they box everyday Or look at influencer boxer, even the most athletic and in shape influencer get gassed within 4-5minutes of it

[@pacalvotan3380]

Well done...extremely informative.

[@murasakikoh2758]

You should try trampoline/rebounding I managed to lose 20 kg in 4 months time just from jumping

[@tonyprendergast5194]

Fast forward to 13:13 for the answers and recap.

[@gbarrow]

Why didn't you average in the time it took to get back to baseline heart rate!?!!? If you're burning extra calories for 5 minutes after doing sprints and 0 extra calories 1 minute after walking you should account for that. This seems like such a missed opportunity. Obviously sprinting feels more than 2x harder than walking but if you account for the extra burn during recovery then you would be getting more than 2x the calorie burn.

[@nommet]

Weird you haven't tried the real bicycle.

[@ugenegareth9339]

I answered and said, "If I have found favor in thy sight, O Lord, show this also to thy servant: whether after death, as soon as every one of us yields up his soul, we shall be kept in rest until those times come when thou wilt renew the creation, or whether we shall be tormented at once?" 76 He answered me and said, "I will show you that also, but do not be associated with those who have shown scorn, nor number yourself among those who are tormented. 77 For you have a treasure of works laid up with the Most High; but it will not be shown to you until the last times. 78 Now, concerning death, the teaching is: When the decisive decree has gone forth from the Most High that a man shall die, as the spirit leaves the body to return again to him who gave it, first of all it adores the glory of the Most High. 79 And if it is one of those who have shown scorn and have not kept the way of the Most High, and who have despised his law, and who have hated those who fear the Most High -- 80 such spirits shall not enter into habitations, but shall immediately wander about in torments, ever grieving and sad, in seven ways. 81 The first way, because they have scorned the law of the Most High. 82 The second way, because they cannot now make a good repentance that they may live. 83 The third way, they shall see the reward laid up for those who have trusted the covenants of the Most High. 84 The fourth way, they shall consider the torment laid up for themselves in the last days. 85 The fifth way, they shall see how the habitations of the others are guarded by angels in profound quiet. 86 The sixth way, they shall see how some of them will pass over into torments. 87 The seventh way, which is worse than all the ways that have been mentioned, because they shall utterly waste away in confusion and be consumed with shame, and shall wither with fear at seeing the glory of the Most High before whom they sinned while they were alive, and before whom they are to be judged in the last times. 88 "Now this is the order of those who have kept the ways of the Most High, when they shall be separated from their mortal body. 89 During the time that they lived in it, they laboriously served the Most High, and withstood danger every hour, that they might keep the law of the Lawgiver perfectly. 90 Therefore this is the teaching concerning them: 91 First of all, they shall see with great joy the glory of him who receives them, for they shall have rest in seven orders. 92 The first order, because they have striven with great effort to overcome the evil thought which was formed with them, that it might not lead them astray from life into death. 93 The second order, because they see the perplexity in which the souls of the unrighteous wander, and the punishment that awaits them. 94 The third order, they see the witness which he who formed them bears concerning them, that while they were alive they kept the law which was given them in trust. 95 The fourth order, they understand the rest which they now enjoy, being gathered into their chambers and guarded by angels in profound quiet, and the glory which awaits them in the last days. 96 The fifth order, they rejoice that they have now escaped what is corruptible, and shall inherit what is to come; and besides they see the straits and toil from which they have been delivered, and the spacious liberty which they are to receive and enjoy in immortality. 97 The sixth order, when it is shown to them how their face is to shine like the sun, and how they are to be made like the light of the stars, being incorruptible from then on. 98 The seventh order, which is greater than all that have been mentioned, because they shall rejoice with boldness, and shall be confident without confusion, and shall be glad without fear, for they hasten to behold the face of him whom they served in life and from whom they are to receive their reward when glorified. 99 This is the order of the souls of the righteous, as henceforth is announced; and the aforesaid are the ways of torment which those who would not give heed shall suffer hereafter." 100 I answered and said, "Will time therefore be given to the souls, after they have been separated from the bodies, to see what you have described to me?" 101 He said to me, "They shall have freedom for seven days, so that during these seven days they may see the things of which you have been told, and afterwards they shall be gathered in their habitations." 102 I answered and said, "If I have found favor in thy sight, show further to me, thy servant, whether on the day of judgment the righteous will be able to intercede for the unrighteous or to entreat the Most High for them, 103 fathers for sons or sons for parents, brothers for brothers, relatives for their kinsmen, or friends for those who are most dear." 104 He answered me and said, "Since you have found favor in my sight, I will show you this also. The day of judgment is decisive and displays to all the seal of truth. Just as now a father does not send his son, or a son his father, or a master his servant, or a friend his dearest friend, to be ill or sleep or eat or be healed in his stead, 105 so no one shall ever pray for another on that day, neither shall any one lay a burden on another; for then every one shall bear his own righteousness and unrighteousness." .....2 Esdras 7:75 //////////

[@gegenton3953]

What is not to be neglected is the higher metabolism rates (even during rest) when you're actively doing cardio excersises like swimming, running, rowing, cycling. The increased blood and O2 flow (again, even during rest) is a positive benefit as well. Another thing is the strain on joints etc. Low Intensity Cardio might be best to start with, in case you can't see your feet anymore when looking down. What Dr. Eric Helms says therefore is correct ("The whole variety in your tool belt"), but if I were to chose only one thing, it would be cardio for sure.

[@VictoriaMadeira]

Walking for 1h and 30min I burn about 400kcal per day, and that’s the best workout for me now

[@MiguePizar]

Whatever exercise you like, just do it, instead of doing something that you won't do it in the long term, and then be in a deficit, and that's it. Thanks for the video.

[@NigelHyphenJones]

Forget the calories buddy…. That’s old world knowledge 🤔

[@R3endevous]

On the treadmill watching this

[@scorpions1965]

Don’t miss a day

[@nrgfreddie]

and you didn't test crawling? very nice list tho, actually shows the numbers rather than trusting your friendly juiced up tik toker

[@ishady27]

He tricked his friend to exercise by creating video😊

[@theresabellflower8123]

Would these be the same for women? Given the biological and hormones differences of women then men. I’m always curious when I see these videos but they always show men.

[@Gambuzino77]

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

[@thegamer97HS]

isnt the point of fat loss programs to boost the metabolism rather than burning calories? even the highest burning calories exercise have very negligible amount of calories burnt considering for example in high intensity training you have to do a lot of pause between sets. but regardless of what you choose to do, the point is youre gonna feel hungry afterwards, because you burnt calories and the body wants to recharge. the only way to ensure that you're gonna lose weight is to increase your metabolism. so it would be way more interesting to see which exercise have the highest impact on that (i know it's almost impossible to do in a yt video). that being said that's why weight training for example is far better than it seems based solely on the calories burnt, because it boosts the meabolism way more than for example just walking.

[@nickjames223422]

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

[@MPLetsTalk]

I think if you'll would've did swimming, it would've burned the most especially when playing Waterpolo

[@DutchNewbJr]

13:57 note to self

[@chasingtheamericandream5644]

I bet proper form jump roping would be higher. Possibly the boxer skip technique

[@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.

[@ForzaOwnz]

Did you even watch the video all the way through? He mentions it multiple times

[@WardHouse]

@@ForzaOwnz Did you even read my comment? I was not referring to what was said, but explicitly to how this list is structured, and that it lacks the essential parameters: relating time, effort, and feasibility (as described in my comment).

[@geiplays2233]

Well the list is excercises that burns the most calories and not most feasible or most sustainable excercises to burn calories.

[@bantakkor8039]

Usually boxing workouts go for about 1-4h, I can certainly walk longer, but boxing training is very flexible, in the regard of what and how, as you punch the bag you exhaust arms and shoulders, then switch to footwork you rest arms and shoulders and so on.

[@YA-nv5vw]

Would live to see a video of u talking with shirt off to see ur body. All this edited pics is misleading.. I want to take an advise from someone has sixpack in real not in edited pics. And once he make a vidoe he cover it. Thanks

[@travisometimes3126]

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

[@WasserTipps]

Sprints do also increase growth hormone by a significant amount. For me it’s: Sprints, Boxing, Walking atleast 10k steps a day and of course Muscle Training. Should be a good combination. In general: Just be active every day and don’t be a lazy loser.

[@checkmatefurries286]

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

[@StartreckTu]

Jumping Jacks / Rope - An underrated fatburning excercise , I am surprised that you missed this one😮

[@ninetail0395]

This is actually one of the best video on fat loss backed by data thanks for making it with such intensity and kevin is a legend.

[@iabaca]

This is crazy interesting. Weve always been told that building muscle first is the best way to transform your body as your new muscle would use my calories doing the same exercises. Yet kevin, with much less muscle mass than you, was always burning a bit mote

[@babs_babs]

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

[@singledadadventures9809]

Regular follow ups with Kevin! He is built like me.

[@frenmortgaming613]

The supa dupa ultimate formula is: 1. Do your sustain strength training with weight progressions (3 times per week at least) 2. Go for at least hour or better 2 hours of total walking per day 3. Eat well and don't cheat on yourself while calculating calories. 4. Sleep well (7-9 hours depending on your life intensity) 5. Try to minimize your incoming stress (may be difficult to bring this to life but believe u should really try to) 6. Pay attention to your health and if unfortunately you suffer some health issues you better consult with your physician first 7. Be happy

[@mr.bianco4396]

Now you are blessed by His Excellency King Abdollah Ibn Hammam Al-Tashkandy II ! Best wishes of 72 virgins are for you!

[@FranciscoShibata]

How is it that the stair machine burns so little for 10 minutes? It seems to me that they didn't do it well or they did it very slowly.

[@mubasharhussain4285]

You missed swimming..

[@darkphoton_15keV]

you should be smart enough to figure out why yourself.

[@MJ-re3lr]

I don't think they would've been able to track the calories the same way. They wouldn't of been able to measure the Gass exchange properly while in a pool swimming.

[@aataulo]

Maybe it is because they cannot measure how many calories are burned due to the mask

[@salravioli]

Bro I’ve been bag boxing for years. Still hard every time

[@TheDreamLeaf]

Thanks for the informative video! 😃

[@awesomereviews1561]

Then kickboxing should burn even more than boxing. Should test it.

[@10jr92]

12:32 🗣🗣SHOTS FIRED 😂

[@jacobstump4414]

Don't say "shots fired" near a JRE fan. Next thing you know you'll be part of a conspiracy.

[@Next_workout5]

I lovet this video

[@micah1121]

Number 1) fix your mind and understand it’s going to suck. Number 2) change your diet. Number 3) just freaking do it, workout, get up, stop being lazy. Do it even when you don’t feel like it. That’s the best way to lose weight.

[@verno07x]

What about skipping? Can anyone tell me and is it true that for fat people skipping put lot of strain on knees?

[@brunodemelo4154]

that was REALLY USEFUL information!!!

[@Seekerofknowledges]

We need more science based videos like this. To a point where I am willing to pay for it. Thank you wholeheartedly.

[@mr.touraygh9082]

Watching you from Ghana 🇬🇭🇬🇭😎

[@tmlbiol8827]

IRS in Kevin's tax season 🕵‍♂️🕵‍♀️

[@LvDCz-cp7uz]

I'm The Kevin 🥲

[@johnsrabe]

6:47 And don’t discount the bonus of enjoying the exercise and playing with another human. That’s so good for the whole body.

[@AvecBella]

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

[@pcshankar]

Great video! But come on guys... where is "jump rope" workout?

[@ramabg2]

Since on average people may allocate to do exercise about 30 minutes daily, make video about the best way to burn calories in 30 minutes 😁. Thank you

[@quesoqueso7598]

Just pick some of these exercises and donate math between 30 mins

[@ramabg2]

@@quesoqueso7598 there is no way you can do some of these exercise for 30 minutes straight. Sprinting & burpee for example.

[@magafett596]

Best way to lose fat is the keto/carnivore diet with intermittent fasting as well as prolonged fasting. I’ve lost 50 pounds without doing any added exercises.

[@Simpissigma]

I like = 1 push up

[@kylek29]

One way I improved the burn on weight training workouts was to remove the rest periods and programmed non-overlapping exercises (e.g. Back Pull -> Leg Push -> Chest Push -> Leg Pull -> .. repeat). The hard part is finding gym equipment in proximity or free enough if you can, It reduces your rest to approximately ~15sec (transition time) and your workouts total time drops significantly. When I was doing this, my workout time was around ~25min.

[@nixianer7503]

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

[@timothydekoster4846]

What about cycling or riding a bicycle?

[@pbjbone4146]

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

[@shakaama]

ruck sack + walking. being "heavier" burns far more fat, plus walking, means the body works far harder than you actually are.

[@jorbascrumps]

Shout-out to Kevin! Congrats on starting your journey.

[@James-qw7cr]

Checkers and chess are hardly the same , one of the chess streamers I follow said that when she was playing in a timed chess tournament her apple phone was alerting her because her heart rate was elevated while she was just sitting … chess in a high stakes game is exhausting

[@James-qw7cr]

By the way great video , thank you for what you do💪🏻🫡👊🏻

[@papajola6796]

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

[@gibberfish]

lmao @ the joe rogan comment. sick burn