50 Fat Loss Exercises RANKED (Using Science)

Summary

In a quest to determine the most effective fat loss exercises, the video follows a comprehensive test comparing 50 different activities. High-intensity workouts like sprints and burpees initially lead, but the importance of sustainable, enjoyable routines is highlighted. Boxing emerged as the top calorie-burning exercise with the best effort-to-calorie ratio, while low-intensity activities like longboarding and walking were surprisingly effective. The video emphasizes that finding a balance between enjoyable, consistent exercise and proper nutrition is key to successful fat loss.

Takeaways

• 🏃 High-intensity exercises like sprints, burpees, and mountain climbers are very effective for burning calories but can be exhausting.
• 💦 The average calories burned per minute for sprints was 15, and for burpees, it was 12.5, which were lower than expected.
• 🤔 The perceived exertion for these high-intensity exercises was very high, with some exceeding the scale of 1 to 10.
• 💡 The use of a mask that measures oxygen consumption, carbon dioxide release, and heart rate was crucial for obtaining accurate calorie burn data.
• 🚴‍♂️ Low-intensity exercises such as incline walking and longboarding can be surprisingly effective for calorie burn with less exertion.
• 🏀 Basketball was a fun and effective low-intensity exercise for Kevin, highlighting the importance of enjoyment in exercise adherence.
• 🏋️‍♂️ Strength training was found to burn fewer calories than cardio, emphasizing its role in maintaining muscle mass rather than fat loss.
• 🧘‍♂️ Low-intensity exercises like standing, sitting, and fidgeting contribute to daily calorie expenditure and should not be overlooked.
• 🎲 Intellectual activities like playing chess can burn calories, though the claim of 6,000 calories a day seems exaggerated.
• 🥊 Boxing emerged as the top exercise for calorie burn in relation to perceived exertion, making it a sustainable option for fat loss.
• 🍽️ Nutrition plays a vital role in fat loss, and Built With Science offers guidance on both diet and exercise for optimal results.

Q & A

What is the main purpose of the video?

The main purpose of the video is to determine the most effective exercises for fat loss by ranking 50 different exercises based on their calorie-burning efficiency.

Who is Kevin and what is his role in the video?

Kevin is a programmer at Built With Science and is working towards his own fat loss journey. He participates in the exercise tests alongside the host to provide data for optimizing a fat loss program.

What is the initial exercise tested in the video and how did it affect Kevin's heart rate?

The initial exercise tested is 60 seconds of sprints. It was so intense that Kevin's heart rate went up to 185, and he felt it before the 60 seconds were finished.

Why were the calorie burn values for the exercises lower than expected?

The calorie burn values were lower than expected because high-intensity exercises, while effective, do not necessarily burn as many calories per minute as one might think.

What is the role of the pool mask in the experiment?

The pool mask is used to measure the amount of oxygen used and carbon dioxide released, combined with heart rate data, to get an exact number of calories burned during the exercises.

What is Dr. Eric Helms' opinion on the accuracy of cardio machines' calorie trackers?

Dr. Eric Helms suggests that cardio machines' calorie trackers are not as accurate as gas exchange measurements and should only be used for relative differences in energy expenditure.

Why did the host decide to switch to low-intensity exercises?

The host decided to switch to low-intensity exercises because high-intensity exercises were leaving Kevin exhausted, which is not sustainable for a long-term fat loss program.

What was the surprising finding about incline walking?

The surprising finding about incline walking was that leaning on the treadmill or holding onto the rails reduced the calorie burn by 20%, as it unloads some of the body mass.

What is the conclusion about strength training in terms of calorie burning?

The conclusion about strength training is that it burns significantly fewer calories than cardio, especially when the weights are not extremely heavy.

What advice does the video give for creating a sustainable fat loss workout plan?

The advice given is to find workouts that one enjoys and can stick with in the long run, pairing them with consistent strength training for optimal fat loss.

What was the highest calorie-burning exercise found in the video?

The highest calorie-burning exercise found in the video was boxing, which also turned out to be the most enjoyable for Kevin.

How does the video address the importance of nutrition in fat loss?

The video addresses the importance of nutrition by mentioning that Built With Science guides viewers with weekly workouts and step-by-step diet plans to achieve their fat loss goals.

What was the unexpected outcome of the chess game challenge in terms of calorie burn?

The unexpected outcome of the chess game challenge was that it did not burn as many calories as anticipated, with a rate of 2.2 calories per minute.