Cardio Tier List || Best Forms Of Cardio

Summary

In this video, Coach Greg ranks various exercises from S-tier to F-tier based on their effectiveness for burning fat while retaining muscle. From activities like rowing, walking, biking, and swimming to unconventional options such as shopping and sexy time, Greg explains the pros and cons of each. He emphasizes sustainable, low-impact exercises like incline walking and the elliptical, while critiquing high-impact ones like running and mixed martial arts for their muscle loss risks. With humor and candid insights, Greg guides viewers through the best cardio choices for staying lean and muscular.

Takeaways

• 😀 Rowing is rated as D for fat loss, as it’s difficult to sustain for long periods and can lead to lower back fatigue, making it not ideal for preserving muscle.
• 😀 Walking, including regular walking and hiking, is rated C. It's easy but doesn't burn many calories unless you walk a very high number of steps, and it's not effective for burning fat.
• 😀 Incline walking (15% or higher) is highly recommended and rated as S-tier due to its ability to significantly increase calorie burn while retaining muscle.
• 😀 Biking is an excellent form of cardio, especially for building lower body muscle (quads and glutes). However, it's rated A overall as it doesn't burn as many calories as some other activities.
• 😀 Running or jogging is given a D, as it burns a lot of calories but places a high eccentric load on muscles, making it hard to retain muscle mass with frequent running.
• 😀 Sexy time is humorously rated D. While it doesn’t burn many calories, it can help maintain muscle and contribute to overall fitness when part of a well-rounded routine.
• 😀 Yoga is rated F, as it doesn't burn enough calories despite helping to maintain muscle. Even hot yoga, which causes sweating, doesn’t significantly increase calorie burn.
• 😀 Swimming, while using a lot of upper body muscles, is given a D. It’s challenging for most people to swim for long periods, making it difficult to use as an effective fat-burning exercise.
• 😀 Dancing, even at the club or in dance classes, is rated C. It's a fun and sustainable form of cardio but doesn't burn as many calories as higher-intensity workouts.
• 😀 Mixed martial arts (MMA) is rated F for fat loss while maintaining muscle. The intermittent nature of the exercise and risk of injury make it less ideal for preserving muscle mass.

Q & A

What is the main focus of the video?

The main focus of the video is to rank various exercises in terms of their effectiveness for burning body fat while preserving muscle. The ranking is from S-tier (best) to F-tier (least effective).

Why is rowing rated as a D-tier exercise?

Rowing is rated as a D-tier because it is difficult to do for extended periods of time. It can cause lower back fatigue, and it is challenging to retain muscle while performing this exercise for long durations.

What is the reasoning behind walking being rated a C-tier?

Walking is rated a C-tier because it burns very few calories and is easy to do, making it less effective for fat burning. However, it is not harmful to muscle retention, so it remains a low-effort, sustainable form of cardio.

Why is incline walking rated as an S-tier exercise?

Incline walking is rated an S-tier because it significantly increases calorie burn compared to regular walking. It also helps preserve muscle mass while providing an efficient fat-burning workout, especially at steep inclines.

Why is biking considered less effective for burning calories than incline walking?

Biking is less effective for calorie burning than incline walking because many people don't push themselves hard enough, especially when using recumbent bikes. While biking can help preserve muscle, it doesn't burn as many calories unless you increase the intensity, like cycling uphill.

What is the downside of running and jogging in terms of muscle retention?

Running and jogging can burn a lot of calories, but they are hard on the muscles due to the eccentric load. This makes it difficult to recover and can hinder muscle retention if done regularly, hence the low D-tier rating for these exercises.

What role does 'sexy time' play in fat burning and muscle retention?

While 'sexy time' does not burn many calories, it can contribute to muscle retention by keeping you active and enhancing mood, which may motivate you to engage in other forms of cardio. It is rated as a D-tier exercise due to its low calorie-burning potential.

Why is yoga rated as an F-tier exercise for fat burning?

Yoga is rated an F-tier because it doesn't burn enough calories, even with forms like hot yoga. While it can help retain muscle, the lack of continuous movement and high calorie expenditure makes it an ineffective choice for fat loss.

What is the issue with mixed martial arts (MMA) for muscle retention?

MMA is rated an F-tier because it involves intermittent high-intensity bursts followed by rest periods, making it less effective for sustained calorie burning. Additionally, the risk of injury is high, and injuries can hinder muscle retention.

Why is CrossFit rated as a B-tier exercise?

CrossFit is rated a B-tier because it is effective at burning calories and building muscle, but it carries a higher risk of injury. Due to the potential for overtraining, it is not sustainable for daily use, which prevents it from ranking higher.