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1. Shard Calculation

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Calculated Shard: 18 (from laksa033)

2. Crawled Status Check

Query:

curl -X POST \
  'http://laksa018.int.ahrefs:8124/' \
  -H 'Content-Type: text/plain' \
  -H 'X-ClickHouse-Database: crawler3' \
  -H 'Authorization: Basic YXBpOg==' \
  -d 'SELECT getAhrefsURLFromUnparsed(src_unparsed) AS found_url, ifNull(toUnixTimestamp(download_stamp), 0) AS crawl_time, ifNull(toUnixTimestamp(props_url_first_seen), 0) AS first_indexed_time, download_http_code AS http_code, src_unparsed AS src_unparsed, src_root_hash AS src_root_hash, history_drop_reason AS history_drop_reason, meta_title AS meta_title, meta_descriptions AS meta_descriptions, attrs_boilerpipe_text AS attrs_boilerpipe_text, attrs_markdown AS attrs_markdown, attrs_readable_markdown AS attrs_readable_markdown, meta_canonical AS meta_canonical, ml_categories_json AS ml_categories_json, ml_types_json AS ml_types_json, ml_intent_types_json AS ml_intent_types_json, meta_language AS meta_language, attrs_author AS attrs_author, ifNull(toUnixTimestamp(attrs_publish_time), 0) AS attrs_publish_time, ifNull(toUnixTimestamp(attrs_original_publish_time), 0) AS attrs_original_publish_time, ifNull(attrs_is_republished, 0) AS attrs_is_republished, ifNull(attrs_nr_words, 0) AS attrs_nr_words, ifNull(attrs_boilerpipe_nr_words, 0) AS attrs_boilerpipe_nr_words, ifNull(body_ext_links_number, 0) AS body_ext_links_number, ifNull(body_int_links_number, 0) AS body_int_links_number, ifNull(meta_nofollow, 0) AS meta_nofollow, ifNull(meta_noarchive, 0) AS meta_noarchive, ifNull(props_was_rendered, 0) AS props_was_rendered, ifNull(src_redirect, \'\') AS src_redirect, ifNull(download_time_msec, 0) AS download_time_msec, ifNull(download_ttfb_msec, 0) AS download_ttfb_msec, ifNull(download_size, 0) AS download_size FROM crawler3.page_info_local FINAL PREWHERE (src_root_hash, src_unparsed) IN ((getAhrefsRootHashFromUnparsed(getAhrefsUnparsedNoserviceFromURL(\'https://www.womenshealthmag.com/uk/fitness/fat-loss/a70389598/best-cardio-for-fat-loss-experiment/\')), getAhrefsUnparsedNoserviceFromURL(\'https://www.womenshealthmag.com/uk/fitness/fat-loss/a70389598/best-cardio-for-fat-loss-experiment/\'))) FORMAT JSONEachRow'

Response:

{"found_url":"https:\/\/www.womenshealthmag.com\/uk\/fitness\/fat-loss\/a70389598\/best-cardio-for-fat-loss-experiment\/","crawl_time":1775380537,"first_indexed_time":1771332594,"http_code":200,"src_unparsed":"com,womenshealthmag!www,\/uk\/fitness\/fat-loss\/a70389598\/best-cardio-for-fat-loss-experiment\/ s443","src_root_hash":"14496206686364452218","history_drop_reason":null,"meta_title":"12 cardio exercises ranked for fat burn – tested with the world’s most accurate calorie tracker","meta_descriptions":["Which cardio burns the most fat? From jogging and sprints to incline walking and swimming, here’s what a metabolic-mask experiment revealed – and what actually matters for long-term fat loss."],"attrs_boilerpipe_text":"jacoblund\n\/\/\nGetty Images\nYes, jogging is a great exercise for\nfat loss\n, but it’s also difficult to stick to if you don’t particularly enjoy it. That’s why online fitness coach Jeremy Ethier conducted an experiment into which cardio exercises rival or beat jogging for fat burn.\nJeremy is joined by his friend Dennis who has a significantly lower fitness level than him. Because fitness level impacts fat burn due to metabolic, hormonal and muscular adaptations – those with higher fitness levels are typically able to convert stored fat into energy more efficiently – this experiment offers a useful insight into how the ‘best’ cardio exercises might differ depending on someone's fitness level. Scroll for each of their rankings.\nThe experiment\nThey tested each activity using a metabolic mask to measure calorie expenditure – considered the gold standard for such data collection outside of a lab setting. It works by measuring the air you breathe in and out during exercise, tracking how much oxygen you use and carbon dioxide you produce to calculate your calorie burn, and whether those calories derive more from fat or carbohydrates. Whereas smartwatches or gym machines estimate calorie burn based on metrics such as heart rate, speed and body weight.\nSex also affects fat burn efficiency. In fact,\nresearchers from the University of Bath recently found\nthat biological sex and fitness levels are the biggest predictors of people’s ability to burn fat – and that fit women burnt fat more efficiently than men during endurance exercise. So, while this experiment is still accurate, it’s important to note that sex as well as fitness level can impact the results.\nHowever, if anything, it makes these activities even\nmore\neffective for women, if the aforementioned scientific research is anything to go by.\nThe results\nSkipping (10 mins)\nFirst up, how did\nskipping\nfare? ‘The jump rope workout we’re doing is considered HIIT: high-intensity interval training. You push hard, rest briefly, then repeat,’ Jeremy says in the video documenting the experiment. ‘This type of cardio exploded in popularity because of the so-called “afterburn” effect.’ He’s referring to your body’s ability to continue burning additional calories hours after your workout due to the exertion.\nJeremy burnt 160 calories, with 28 extra ‘afterburn’ calories (measured 20 mins post-recovery) and Dennis burnt 69 calories, with 8 afterburn.\nHIIT (10 mins)\nOn the topic of\nHIIT\n, Jeremy and Dennis next tried a YouTube HIIT workout. ‘To boost the intensity without relying on coordination, we turned to one of the most popular YouTube HIIT workouts,’ says Jeremy.\nJeremy burnt 136 calories, with 24 afterburn calories and Dennis burnt 100 and 16 respectively.\nHowever, Jeremy notes that for both skipping and HIIT, his heart rate didn’t reach what is ‘high enough to classify as “actual” HIIT.’\n‘Which means we're gonna go more intense,’ he adds.\nSprint interval training (10 mins)\nAnd what does more intense look like? Fast sprints. They did 10-15 seconds of all-out sprints, followed by 30-60 seconds of walking. ‘Some researchers claim that just one minute of all-out effort can give you the same benefits as 50 minutes of normal cardio.’\nJeremy burnt 178 calories, with 48 afterburn, and Dennis hit 148 and 27 calories respectively.\n‘However, one thing I noticed about the data is that 97% of the calories I burnt were from carbs, and only 3% from fat. We’ll talk more about what this means when we compare it to walking later on,’ adds Jeremy.\nJogging (20 mins)\nNow onto the lower intensity cardio workouts, beginning with the classic: jogging. While a nemesis exercise for some, jogging is favoured by others for its accessibility – and how quickly you can see performance improvements.\n‘Even though our jog was twice as long as our sprint workout, I was not expecting the calorie burn to almost double as well, with me burning 350 calories and Dennis burning 260 calories,’ says Jeremy. ‘But when you look at our heart rate chart, it starts to make sense. Jogging keeps the heart rate consistently elevated in the high range, whereas HIIT only spikes it briefly during intense intervals.’\nFasted jogging (20 mins)\nEmilija Manevska\n\/\/\nGetty Images\nFasted jogging burnt the same number of calories as regular jogging\nNoting a\nstudy\nfrom the\nBritish Journal of Nutrition\n, which suggests that if you run first thing in the morning on an empty stomach, you burn twice the amount of fat compared with doing the exact same workout after eating, Jeremy explains that they wanted to test the effectiveness of fasted cardio. Indeed, they ‘burnt about the same number of calories as our regular jog – but this time, a bigger chunk of those calories came from fat.’\nHe cites the work of top exercise science researcher Dr Eric Helms to explain: ‘When you don’t eat before a workout, your body doesn’t have as many carbs to use – so it turns to fat for energy instead.’ However, this isn’t always necessarily a good thing. When you don't have as much fuel on board, your body uses ‘the available fat stores in your body, which sounds great. But then the rest of the day, you're going to be relying on other sources of fuel.’ Whereas, if you do a high-intensity session, you’ll primarily burn carbs, depleting glycogen, meaning you’ll use body fat and fatty acid oxidation for the remainder of the day.\n‘In both of those two scenarios, the amount of fat loss you achieve or fat mass gain you achieve is going to be dependent upon the net surplus or deficit, not what happened in those 30 minutes,’ explains Helms. In other words, the bigger picture is important – eg,\ndiet\nand exercise frequency.\n‘What he’s saying is backed by\nlong-term studies\n, which have found no long-term fat loss benefit to doing cardio fasted, but for some people, fasted cardio still might be the better choice,’ says Jeremy. ‘It’s about doing what you’ll be more likely to stick to, and in our case, our joints were starting to take a beating from all our jogging.’\n'It’s about doing what you’ll be more likely to stick to'\nAdequately fuelling your body remains crucial – even if weight loss is your goal – which is why it’s always advisable to consult an expert for advice and guidance where possible.\nKangoo jog (20 mins)\nfrantic00\n\/\/\nGetty Images\nKangoo boots in action\nKangoo-what? ‘They’re banned in races. They look ridiculous. But supposedly, they reduce joint impact by 80% and burn 25% more calories than regular jogging. So could it be the best cardio for losing weight?,’ says Jeremy. Well, Jeremy and Dennis burnt around 315 and 235 calories respectively.\n‘Although they definitely felt better on the knees, we ended up burning 10% fewer calories than regular jogging, which might be the weight of the boots [which cost around £200] limiting how fast we could run,’ Jeremy notes.\nSwimming (20 mins)\n‘While the mask and drysuit limited our ability to properly swim, just a few minutes in, our heart rates were climbing,’ says Jeremy. ‘After 20 minutes of walking each other like dogs, we ended up burning way more calories than I expected: 276 calories for me, and 223 for Dennis.’\nWhile your\nswimming\nsession would likely be more efficient than this thanks to the lack of a metabolic mask, it highlights how beneficial the workout is. ‘Unlike most exercises, swimming works nearly every major muscle group at once. More muscles working equals more calories burnt,’ Jeremy explains. ‘Plus, water pulls heat away from your body faster than air does, so your body has to burn extra calories just to stay warm, especially in a cooler pool.’\nWalking (30 mins)\nArguably the most accessible exercise on this list, it was important to include\nwalking\nin this experiment. ‘After 30 minutes at 3.2 miles per hour [on the treadmill], we both burnt almost 200 calories each,’ says Jeremy. ‘But the fat burn is where it gets interesting – 81% of the calories we burnt were from fat – the highest so far. Jogging had only 40% fat burn, and sprints were just 3%.’\nAgain, though, he flags that fat burn and fat loss are not the same. ‘Just like fasted cardio, what really matters is your total calorie burn,’ says Jeremy. ‘And while walking wasn’t the highest burner, it can quickly add up,’ he adds, highlighting a\nstudy\nthat found people who added 2.5 hours of extra walking per week (around 20 mins a day), experienced an extra 3.5 pounds of fat loss in 12 weeks.\nIncline walking (6%, 30 mins)\nOne way you can increase the total calorie burn of your walk? Add an incline. ‘Compared to flat walking at the same speed, we both burnt about 50% more calories,’ says Jeremy. That’s a lot of bang for your buck.\nWalking with a weighted vest (30 mins)\n‘We also tested walking with a 20-pound  [9kg] backpack to see if it could be the best cardio for losing weight,’ says Jeremy. Also known as\nrucking\n, this exercise had different results for each individual.\n‘For me, it only burnt 13% more than regular walking,’ says Jeremy. ‘But for Dennis, since 20 pounds is a bigger jump for his body weight, he burnt 30% more,’ he adds, noting that the difference helps explain why people can plateau with fat loss.\n‘As you lose fat, it’s like taking off a backpack full of the fat you’ve been carrying around all day. So you burn fewer calories, even if nothing else changes. So to keep fat loss moving, you’ll eventually have to eat a bit less, move a bit more – and ideally, lift weights to prevent muscle loss and keep your metabolism high,’ says Jeremy.\nStairMaster (20 mins)\nThe pair also tested two activities classed as moderate intensity, starting with the\nStairMaster\n– a marmite gym machine for many. ‘After 20 minutes of watching our favourite shows, the machine said I burnt 223 calories, and Dennis burnt 190,’ says Jeremy. However, ‘cardio machines use generic algorithms to estimate calorie burn, and have been known to be off by up to 10-30%, which explains why, according to the mask, I actually burnt 256 calories and Dennis burnt 215.’\nSo, if you’re just going on your machine’s number, know that it’s likely conservative.\nBoxing (20 mins)\nSo you’re probably\nnot\ngoing to be able to watch your favourite TV show while doing this activity – and if you don’t enjoy it, you might be better off returning to the StairMaster. ‘It felt brutal, but with all the rest between rounds, after 20 minutes, it became clear it wasn't the best cardio for losing weight; the calorie burn was actually about the same as the StairMaster – 270 for me, and 215 for Dennis,’ says Jeremy.\nFor a visual ranking of all the activities, see the figures below\nJeremy total calories burnt\nJogging (20 mins) – 350 kcal\nFasted jogging (20 mins) – 335 kcal\nKangoo jog (20 mins) – 320 kcal\nIncline walking, 6% (30 mins) – 295 kcal\nSwimming (20 mins) – 276 kcal\nBoxing (20 mins) – 270 kcal\nStairMaster (20 mins) – 256 kcal\nWeighted walking, +20 lb (30 mins) – 225 kcal\nRegular walking, 3.2 mph (30 mins) – 196 kcal\nHIIT sprints (10 mins) – 178 kcal\nJump rope (10 mins) – 146 kcal\nHIIT bodyweight (10 mins) – 136 kcal\nDennis total calories burnt\nJogging (20 mins) – 260 kcal\nIncline walking, 6% (30 mins) – 250 kcal\nFasted jogging (20 mins) – 250 kcal\nKangoo jog (20 mins) – 240 kcal\nWeighted walking, +20 lb (30 mins) – 226 kcal\nSwimming (20 mins) – 223 kcal\nBoxing (20 mins) – 218 kcal\nStairMaster (20 mins) – 215 kcal\nRegular walking, 3.2 mph (30 mins) – 175 kcal\nHIIT sprints (10 mins) – 148 kcal\nHIIT bodyweight (10 mins) – 100 kcal\nJump rope (10 mins) – 69 kcal\nJeremy – calories burnt per minute\nHIIT sprints – 17.8 kcal\/min\nJogging – 17.5 kcal\/min\nFasted jogging – 16.75 kcal\/min\nKangoo jog – 16 kcal\/min\nJump rope – 14.6 kcal\/min\nSwimming – 13.8 kcal\/min\nHIIT bodyweight – 13.6 kcal\/min\nBoxing – 13.5 kcal\/min\nStairMaster – 12.8 kcal\/min\nIncline walking (6%) – 9.8 kcal\/min\nWeighted walking (+20 lb) – 7.5 kcal\/min\nRegular walking (3.2 mph) – 6.5 kcal\/min\nDennis – calories burnt per minute\nHIIT sprints – 14.8 kcal\/min\nJogging – 13 kcal\/min\nFasted jogging – 12.5 kcal\/min\nKangoo jog – 12 kcal\/min\nSwimming – 11.2 kcal\/min\nBoxing – 10.9 kcal\/min\nStairMaster – 10.8 kcal\/min\nHIIT bodyweight – 10 kcal\/min\nIncline walking (6%) – 8.3 kcal\/min\nWeighted walking (+20 lb) – 7.5 kcal\/min\nJump rope – 6.9 kcal\/min\nRegular walking (3.2 mph) – 5.8 kcal\/min\nHowever, these numbers lose meaning if you don’t enjoy the activity and aren’t likely to stick to it – both Jeremy and Dennis say they wouldn’t go with the same ranking when considering other subjective factors such as enjoyment and sustainability.\nAnd you don’t need a metabolic mask to figure that out – just some trial and error.\nHannah Bradfield is a Senior Health and Fitness Writer for\nWomen’s Health UK\n. An NCTJ-accredited journalist, Hannah graduated from Loughborough University with a BA in English and Sport Science and an MA in Media and Cultural Analysis.  She has been covering sports, health and fitness for the last five years and has created content for outlets including BBC Sport, BBC Sounds,\nRunner’s World\nand\nStylist\n. She especially enjoys interviewing those working within the community to improve access to sport, exercise and wellness. Hannah is a 2024 John Schofield Trust Fellow and was also named a 2022 Rising Star in Journalism by The Printing Charity.  A keen runner, Hannah was firmly a sprinter growing up (also dabbling in long jump) but has since transitioned to longer-distance running. While 10K is her favoured race distance, she loves running or volunteering at parkrun every Saturday, followed, of course, by pastries. She’s always looking for fun new runs and races to do and brunch spots to try.","attrs_markdown":"[![Search](https:\/\/www.womenshealthmag.com\/_assets\/design-tokens\/fre\/static\/icons\/search.f1c199c.svg)Search](https:\/\/www.womenshealthmag.com\/uk\/search\/)\n\n![Close](https:\/\/www.womenshealthmag.com\/_assets\/design-tokens\/fre\/static\/icons\/close.38e3324.svg)\n***\n- [Join the Collective](https:\/\/collective.womenshealthmag.co.uk\/)\n- [Fitness](https:\/\/www.womenshealthmag.com\/uk\/fitness\/)\n- [Health](https:\/\/www.womenshealthmag.com\/uk\/health\/)\n- [Nutrition](https:\/\/www.womenshealthmag.com\/uk\/food\/)\n- [Beauty](https:\/\/www.womenshealthmag.com\/uk\/beauty\/)\n- [Healthy mums](https:\/\/www.womenshealthmag.com\/uk\/healthy-mums\/)\n- [Gym wear](https:\/\/www.womenshealthmag.com\/uk\/gym-wear\/)\n- [Travel](https:\/\/www.womenshealthmag.com\/uk\/travel\/)\n- [All videos](https:\/\/www.womenshealthmag.com\/uk\/videos)\n- [Subscribe](https:\/\/www.hearstmagazines.co.uk\/womens-health-magazine-subscription-website?utm_source=womenshealthmag.co.uk&utm_medium=referral&utm_content=hamburger-nav)\n- [Newsletters](https:\/\/link.womenshealthmag.co.uk\/join\/signup-womens-health-allnewsletters)\n- [Follow](https:\/\/www.womenshealthmag.com\/uk\/fitness\/fat-loss\/a70389598\/best-cardio-for-fat-loss-experiment\/)\n- [Competitions](https:\/\/comps.womenshealthmag.co.uk\/)\n- [Privacy notice](http:\/\/www.hearst.co.uk\/privacy-notice)\n- [Cookies policy](http:\/\/www.hearst.co.uk\/cookies-policy)\n\n- [Other Editions](https:\/\/www.womenshealthmag.com\/)\n\n[Privacy Notice](http:\/\/www.hearst.co.uk\/privacy-policy)[Terms Of Use](http:\/\/www.hearst.co.uk\/terms-and-conditions)\n\n[Skip to Content](https:\/\/www.womenshealthmag.com\/uk\/fitness\/fat-loss\/a70389598\/best-cardio-for-fat-loss-experiment\/#main-content)\n\n[![Logo](https:\/\/www.womenshealthmag.com\/_assets\/design-tokens\/womenshealthmag\/static\/images\/logos\/logo.a477d95.svg?primary=%2523ffffff)](https:\/\/www.womenshealthmag.com\/uk\/)\n\n- [Fitness](https:\/\/www.womenshealthmag.com\/uk\/fitness\/)\n- [Health](https:\/\/www.womenshealthmag.com\/uk\/health\/)\n- [Nutrition](https:\/\/www.womenshealthmag.com\/uk\/food\/)\n- [Sex](https:\/\/www.womenshealthmag.com\/uk\/health\/sexual-health\/)\n- [Beauty](https:\/\/www.womenshealthmag.com\/uk\/beauty\/)\n- [The Edit](https:\/\/www.womenshealthmag.com\/uk\/the-edit)\n\n[Subscribe](http:\/\/www.hearstmagazines.co.uk\/womens-health-magazine-subscription-website?utm_source=womenshealthmag.co.uk&utm_medium=referral&utm_content=nav-bar)\n\n[Newsletter](https:\/\/link.womenshealthmag.co.uk\/join\/signup-womens-health-allnewsletters)\n\n[Best vibration plates](https:\/\/www.womenshealthmag.com\/uk\/fitness\/a70681528\/best-vibration-plates\/)\n\n[15-minute arms workout](https:\/\/www.womenshealthmag.com\/uk\/fitness\/strength-training\/a65400083\/best-arms-workout-midlife\/)\n\n[Walking vs swimming](https:\/\/www.womenshealthmag.com\/uk\/fitness\/a69235444\/walking-vs-swimming-benefits\/)\n\n[Best Walking Pads](https:\/\/www.womenshealthmag.com\/uk\/fitness\/workouts\/a41964659\/best-walking-pads\/)\n\n[Creatine for women](https:\/\/www.womenshealthmag.com\/uk\/fitness\/strength-training\/a42178665\/creatine\/)\n\n![cardio exercises ranked for fat burn](https:\/\/hips.hearstapps.com\/hmg-prod\/images\/professional-sportswoman-measuring-her-performance-royalty-free-image-1771327612.pjpeg?crop=0.668xw:1.00xh;0.218xw,0&resize=1120:*)\n\njacoblund\/\/Getty Images\n\n1. [Fitness](https:\/\/www.womenshealthmag.com\/uk\/fitness\/)\n2. [Fat Loss](https:\/\/www.womenshealthmag.com\/uk\/fitness\/fat-loss\/)\n3. [12 cardio exercises ranked for fat burn – tested with the world’s most accurate calorie tracker](https:\/\/www.womenshealthmag.com\/uk\/fitness\/fat-loss\/a70389598\/best-cardio-for-fat-loss-experiment\/)\n# 12 cardio exercises ranked for fat burn – tested with the world’s most accurate calorie tracker\nFrom sprints to incline walking, the data shows which workouts burned the most fat – and why jogging isn’t automatically top\n\nBy [Hannah Bradfield](https:\/\/www.womenshealthmag.com\/uk\/author\/438084\/hannah-bradfield\/ \"Hannah Bradfield\")\n\nPublished: 17 February 2026\n\n## Jump to:\n- [The experiment](https:\/\/www.womenshealthmag.com\/uk\/fitness\/fat-loss\/a70389598\/best-cardio-for-fat-loss-experiment\/#the-experiment)\n- [The results](https:\/\/www.womenshealthmag.com\/uk\/fitness\/fat-loss\/a70389598\/best-cardio-for-fat-loss-experiment\/#the-results)\n\nYes, jogging is a great exercise for [fat loss](https:\/\/www.womenshealthmag.com\/uk\/food\/healthy-eating\/a65653972\/minimally-processed-vs-upf-diet-fat-loss-study\/), but it’s also difficult to stick to if you don’t particularly enjoy it. That’s why online fitness coach Jeremy Ethier conducted an experiment into which cardio exercises rival or beat jogging for fat burn.\n\nJeremy is joined by his friend Dennis who has a significantly lower fitness level than him. Because fitness level impacts fat burn due to metabolic, hormonal and muscular adaptations – those with higher fitness levels are typically able to convert stored fat into energy more efficiently – this experiment offers a useful insight into how the ‘best’ cardio exercises might differ depending on someone's fitness level. Scroll for each of their rankings.\n\n## **The experiment**\nThey tested each activity using a metabolic mask to measure calorie expenditure – considered the gold standard for such data collection outside of a lab setting. It works by measuring the air you breathe in and out during exercise, tracking how much oxygen you use and carbon dioxide you produce to calculate your calorie burn, and whether those calories derive more from fat or carbohydrates. Whereas smartwatches or gym machines estimate calorie burn based on metrics such as heart rate, speed and body weight.\n\nSex also affects fat burn efficiency. In fact, [researchers from the University of Bath recently found](https:\/\/www.bath.ac.uk\/announcements\/the-fitter-you-are-the-better-you-burn-fat-new-research\/) that biological sex and fitness levels are the biggest predictors of people’s ability to burn fat – and that fit women burnt fat more efficiently than men during endurance exercise. So, while this experiment is still accurate, it’s important to note that sex as well as fitness level can impact the results.\n\nHowever, if anything, it makes these activities even *more* effective for women, if the aforementioned scientific research is anything to go by.\n\n###### Related Story\n- [![](https:\/\/hips.hearstapps.com\/hmg-prod\/images\/sport-connecting-people-royalty-free-image-1767979914.pjpeg?crop=1.00xw:0.752xh;0,0.0769xh&resize=300:*)Why women need less exercise for heart health](https:\/\/www.womenshealthmag.com\/uk\/fitness\/a69959037\/women-exercise-heart-health-study\/)\n## **The results**\n## **Skipping (10 mins)**\n![Image no longer available](https:\/\/media.hearstapps.com\/loop\/skipping-1586430817.mp4\/poster.jpg)\n\nFirst up, how did [skipping](https:\/\/www.womenshealthmag.com\/uk\/fitness\/a70309335\/5-minutes-daily-skipping-effects\/) fare? ‘The jump rope workout we’re doing is considered HIIT: high-intensity interval training. You push hard, rest briefly, then repeat,’ Jeremy says in the video documenting the experiment. ‘This type of cardio exploded in popularity because of the so-called “afterburn” effect.’ He’s referring to your body’s ability to continue burning additional calories hours after your workout due to the exertion.\n\n## What to Read Next\nJeremy burnt 160 calories, with 28 extra ‘afterburn’ calories (measured 20 mins post-recovery) and Dennis burnt 69 calories, with 8 afterburn.\n\n## **HIIT (10 mins)**\nOn the topic of [HIIT](https:\/\/www.womenshealthmag.com\/uk\/fitness\/workouts\/a707801\/hiit-workout-at-home\/), Jeremy and Dennis next tried a YouTube HIIT workout. ‘To boost the intensity without relying on coordination, we turned to one of the most popular YouTube HIIT workouts,’ says Jeremy.\n\nJeremy burnt 136 calories, with 24 afterburn calories and Dennis burnt 100 and 16 respectively.\n\nHowever, Jeremy notes that for both skipping and HIIT, his heart rate didn’t reach what is ‘high enough to classify as “actual” HIIT.’\n\n‘Which means we're gonna go more intense,’ he adds.\n\n###### Related Story\n- [![](https:\/\/hips.hearstapps.com\/hmg-prod\/images\/heart-rate-zones-fat-burning-67869226a4561.jpg?crop=1.00xw:0.752xh;0,0.0433xh&resize=300:*)What should your heart rate be when exercising?](https:\/\/www.womenshealthmag.com\/uk\/fitness\/a45594278\/heart-rate-zones-fat-burning\/)\n## **Sprint interval training (10 mins)**\nAnd what does more intense look like? Fast sprints. They did 10-15 seconds of all-out sprints, followed by 30-60 seconds of walking. ‘Some researchers claim that just one minute of all-out effort can give you the same benefits as 50 minutes of normal cardio.’\n\nJeremy burnt 178 calories, with 48 afterburn, and Dennis hit 148 and 27 calories respectively.\n\n‘However, one thing I noticed about the data is that 97% of the calories I burnt were from carbs, and only 3% from fat. We’ll talk more about what this means when we compare it to walking later on,’ adds Jeremy.\n\n###### Related Story\n- [![](https:\/\/hips.hearstapps.com\/hmg-prod\/images\/hiit-vs-sprints-691474b7e3382.jpg?crop=1xw:0.9961089494163424xh;center,top&resize=300:*)Is HIIT or SIT best for women over 40?](https:\/\/www.womenshealthmag.com\/uk\/fitness\/a69406156\/hiit-sprint-interval-training-women-over-40\/)\n## **Jogging (20 mins)**\nNow onto the lower intensity cardio workouts, beginning with the classic: jogging. While a nemesis exercise for some, jogging is favoured by others for its accessibility – and how quickly you can see performance improvements.\n\n‘Even though our jog was twice as long as our sprint workout, I was not expecting the calorie burn to almost double as well, with me burning 350 calories and Dennis burning 260 calories,’ says Jeremy. ‘But when you look at our heart rate chart, it starts to make sense. Jogging keeps the heart rate consistently elevated in the high range, whereas HIIT only spikes it briefly during intense intervals.’\n\n## **Fasted jogging (20 mins)**\n![jogging trainers](https:\/\/hips.hearstapps.com\/hmg-prod\/images\/young-sporty-woman-with-smart-watch-tying-shoelaces-royalty-free-image-1771328172.pjpeg?resize=980:*)\n\nEmilija Manevska\/\/Getty Images\n\nFasted jogging burnt the same number of calories as regular jogging\n\nNoting a [study](https:\/\/pubmed.ncbi.nlm.nih.gov\/27609363\/) from the *British Journal of Nutrition*, which suggests that if you run first thing in the morning on an empty stomach, you burn twice the amount of fat compared with doing the exact same workout after eating, Jeremy explains that they wanted to test the effectiveness of fasted cardio. Indeed, they ‘burnt about the same number of calories as our regular jog – but this time, a bigger chunk of those calories came from fat.’\n\nHe cites the work of top exercise science researcher Dr Eric Helms to explain: ‘When you don’t eat before a workout, your body doesn’t have as many carbs to use – so it turns to fat for energy instead.’ However, this isn’t always necessarily a good thing. When you don't have as much fuel on board, your body uses ‘the available fat stores in your body, which sounds great. But then the rest of the day, you're going to be relying on other sources of fuel.’ Whereas, if you do a high-intensity session, you’ll primarily burn carbs, depleting glycogen, meaning you’ll use body fat and fatty acid oxidation for the remainder of the day.\n\n‘In both of those two scenarios, the amount of fat loss you achieve or fat mass gain you achieve is going to be dependent upon the net surplus or deficit, not what happened in those 30 minutes,’ explains Helms. In other words, the bigger picture is important – eg, [diet](https:\/\/www.womenshealthmag.com\/uk\/food\/) and exercise frequency.\n\n‘What he’s saying is backed by [long-term studies](https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9674552), which have found no long-term fat loss benefit to doing cardio fasted, but for some people, fasted cardio still might be the better choice,’ says Jeremy. ‘It’s about doing what you’ll be more likely to stick to, and in our case, our joints were starting to take a beating from all our jogging.’\n\n> > 'It’s about doing what you’ll be more likely to stick to'\n\nAdequately fuelling your body remains crucial – even if weight loss is your goal – which is why it’s always advisable to consult an expert for advice and guidance where possible.\n\n## **Kangoo jog (20 mins)**\n![kangoo boots](https:\/\/hips.hearstapps.com\/hmg-prod\/images\/women-do-fitness-and-workout-outdoors-and-jump-on-royalty-free-image-1771328326.pjpeg?resize=980:*)\n\nfrantic00\/\/Getty Images\n\nKangoo boots in action\n\nKangoo-what? ‘They’re banned in races. They look ridiculous. But supposedly, they reduce joint impact by 80% and burn 25% more calories than regular jogging. So could it be the best cardio for losing weight?,’ says Jeremy. Well, Jeremy and Dennis burnt around 315 and 235 calories respectively.\n\n‘Although they definitely felt better on the knees, we ended up burning 10% fewer calories than regular jogging, which might be the weight of the boots \\[which cost around £200\\] limiting how fast we could run,’ Jeremy notes.\n\n## **Swimming (20 mins)**\n‘While the mask and drysuit limited our ability to properly swim, just a few minutes in, our heart rates were climbing,’ says Jeremy. ‘After 20 minutes of walking each other like dogs, we ended up burning way more calories than I expected: 276 calories for me, and 223 for Dennis.’\n\nWhile your [swimming](https:\/\/www.womenshealthmag.com\/uk\/fitness\/fat-loss\/a60496853\/calories-burned-swimming\/) session would likely be more efficient than this thanks to the lack of a metabolic mask, it highlights how beneficial the workout is. ‘Unlike most exercises, swimming works nearly every major muscle group at once. More muscles working equals more calories burnt,’ Jeremy explains. ‘Plus, water pulls heat away from your body faster than air does, so your body has to burn extra calories just to stay warm, especially in a cooler pool.’\n\n## **Walking (30 mins)**\nArguably the most accessible exercise on this list, it was important to include [walking](https:\/\/www.womenshealthmag.com\/uk\/fitness\/a70170633\/walking-only-exercise-what-happens-body\/) in this experiment. ‘After 30 minutes at 3.2 miles per hour \\[on the treadmill\\], we both burnt almost 200 calories each,’ says Jeremy. ‘But the fat burn is where it gets interesting – 81% of the calories we burnt were from fat – the highest so far. Jogging had only 40% fat burn, and sprints were just 3%.’\n\nAgain, though, he flags that fat burn and fat loss are not the same. ‘Just like fasted cardio, what really matters is your total calorie burn,’ says Jeremy. ‘And while walking wasn’t the highest burner, it can quickly add up,’ he adds, highlighting a [study](https:\/\/pubmed.ncbi.nlm.nih.gov\/28794207\/) that found people who added 2.5 hours of extra walking per week (around 20 mins a day), experienced an extra 3.5 pounds of fat loss in 12 weeks.\n\n## **Incline walking (6%, 30 mins)**\nOne way you can increase the total calorie burn of your walk? Add an incline. ‘Compared to flat walking at the same speed, we both burnt about 50% more calories,’ says Jeremy. That’s a lot of bang for your buck.\n\n###### Related Story\n- [![](https:\/\/hips.hearstapps.com\/hmg-prod\/images\/smiling-african-american-woman-running-on-a-royalty-free-image-1766584776.pjpeg?crop=1.00xw:0.752xh;0,0.00721xh&resize=300:*)The best coach-approved incline walking workout](https:\/\/www.womenshealthmag.com\/uk\/fitness\/fat-loss\/a69858260\/incline-walking-best-workout\/)\n## **Walking with a weighted vest (30 mins)**\n‘We also tested walking with a 20-pound \\[9kg\\] backpack to see if it could be the best cardio for losing weight,’ says Jeremy. Also known as [rucking](https:\/\/www.womenshealthmag.com\/uk\/fitness\/a60858706\/walking-in-a-weighted-vest\/), this exercise had different results for each individual.\n\n‘For me, it only burnt 13% more than regular walking,’ says Jeremy. ‘But for Dennis, since 20 pounds is a bigger jump for his body weight, he burnt 30% more,’ he adds, noting that the difference helps explain why people can plateau with fat loss.\n\n‘As you lose fat, it’s like taking off a backpack full of the fat you’ve been carrying around all day. So you burn fewer calories, even if nothing else changes. So to keep fat loss moving, you’ll eventually have to eat a bit less, move a bit more – and ideally, lift weights to prevent muscle loss and keep your metabolism high,’ says Jeremy.\n\n## **StairMaster (20 mins)**\nThe pair also tested two activities classed as moderate intensity, starting with the [StairMaster](https:\/\/www.womenshealthmag.com\/uk\/fitness\/a39595079\/25-7-2-workout\/) – a marmite gym machine for many. ‘After 20 minutes of watching our favourite shows, the machine said I burnt 223 calories, and Dennis burnt 190,’ says Jeremy. However, ‘cardio machines use generic algorithms to estimate calorie burn, and have been known to be off by up to 10-30%, which explains why, according to the mask, I actually burnt 256 calories and Dennis burnt 215.’\n\nSo, if you’re just going on your machine’s number, know that it’s likely conservative.\n\n## **Boxing (20 mins)**\n![Image no longer available](https:\/\/media.hearstapps.com\/loop\/shadow-boxing-1596573955.mp4\/poster.jpg)\n\nSo you’re probably *not* going to be able to watch your favourite TV show while doing this activity – and if you don’t enjoy it, you might be better off returning to the StairMaster. ‘It felt brutal, but with all the rest between rounds, after 20 minutes, it became clear it wasn't the best cardio for losing weight; the calorie burn was actually about the same as the StairMaster – 270 for me, and 215 for Dennis,’ says Jeremy.\n\nFor a visual ranking of all the activities, see the figures below\n\n## **Jeremy total calories burnt**\n1. Jogging (20 mins) – 350 kcal\n2. Fasted jogging (20 mins) – 335 kcal\n3. Kangoo jog (20 mins) – 320 kcal\n4. Incline walking, 6% (30 mins) – 295 kcal\n5. Swimming (20 mins) – 276 kcal\n6. Boxing (20 mins) – 270 kcal\n7. StairMaster (20 mins) – 256 kcal\n8. Weighted walking, +20 lb (30 mins) – 225 kcal\n9. Regular walking, 3.2 mph (30 mins) – 196 kcal\n10. HIIT sprints (10 mins) – 178 kcal\n11. Jump rope (10 mins) – 146 kcal\n12. HIIT bodyweight (10 mins) – 136 kcal\n## **Dennis total calories burnt**\n1. Jogging (20 mins) – 260 kcal\n2. Incline walking, 6% (30 mins) – 250 kcal\n3. Fasted jogging (20 mins) – 250 kcal\n4. Kangoo jog (20 mins) – 240 kcal\n5. Weighted walking, +20 lb (30 mins) – 226 kcal\n6. Swimming (20 mins) – 223 kcal\n7. Boxing (20 mins) – 218 kcal\n8. StairMaster (20 mins) – 215 kcal\n9. Regular walking, 3.2 mph (30 mins) – 175 kcal\n10. HIIT sprints (10 mins) – 148 kcal\n11. HIIT bodyweight (10 mins) – 100 kcal\n12. Jump rope (10 mins) – 69 kcal\n## **Jeremy – calories burnt per minute**\n1. HIIT sprints – 17.8 kcal\/min\n2. Jogging – 17.5 kcal\/min\n3. Fasted jogging – 16.75 kcal\/min\n4. Kangoo jog – 16 kcal\/min\n5. Jump rope – 14.6 kcal\/min\n6. Swimming – 13.8 kcal\/min\n7. HIIT bodyweight – 13.6 kcal\/min\n8. Boxing – 13.5 kcal\/min\n9. StairMaster – 12.8 kcal\/min\n10. Incline walking (6%) – 9.8 kcal\/min\n11. Weighted walking (+20 lb) – 7.5 kcal\/min\n12. Regular walking (3.2 mph) – 6.5 kcal\/min\n## **Dennis – calories burnt per minute**\n1. HIIT sprints – 14.8 kcal\/min\n2. Jogging – 13 kcal\/min\n3. Fasted jogging – 12.5 kcal\/min\n4. Kangoo jog – 12 kcal\/min\n5. Swimming – 11.2 kcal\/min\n6. Boxing – 10.9 kcal\/min\n7. StairMaster – 10.8 kcal\/min\n8. HIIT bodyweight – 10 kcal\/min\n9. Incline walking (6%) – 8.3 kcal\/min\n10. Weighted walking (+20 lb) – 7.5 kcal\/min\n11. Jump rope – 6.9 kcal\/min\n12. Regular walking (3.2 mph) – 5.8 kcal\/min\n\nHowever, these numbers lose meaning if you don’t enjoy the activity and aren’t likely to stick to it – both Jeremy and Dennis say they wouldn’t go with the same ranking when considering other subjective factors such as enjoyment and sustainability.\n\nAnd you don’t need a metabolic mask to figure that out – just some trial and error.\n\n![youtube](https:\/\/www.womenshealthmag.com\/_assets\/design-tokens\/fre\/static\/icons\/social\/youtube.ce3e1ae.svg?primary=currentColor&id=link-out-embed)[View full post on YouTube](https:\/\/www.youtube.com\/watch?v=Fz89dJTZsko)\n***\n###### Related Stories\n- [![](https:\/\/hips.hearstapps.com\/hmg-prod\/images\/young-woman-nordic-walking-in-meadow-germany-low-royalty-free-image-1753952663.pjpeg?crop=1.00xw:0.758xh;0,0.143xh&resize=300:*)8 types of walking that are great for fitness](https:\/\/www.womenshealthmag.com\/uk\/fitness\/a65560011\/types-of-walking-to-boost-fitness\/)\n- [![](https:\/\/hips.hearstapps.com\/hmg-prod\/images\/30-000-steps-696765bcd1e01.png?crop=1.00xw:0.752xh;0,0.130xh&resize=300:*)‘I did 30,000 steps a day for a week – what I learnt'](https:\/\/www.womenshealthmag.com\/uk\/fitness\/a69995618\/30000-steps-challenge\/)\n- [![](https:\/\/hips.hearstapps.com\/hmg-prod\/images\/weightedvest-68eff63fabdc4.jpg?crop=1xw:1xh;center,top&resize=300:*)The truth about the usefulness of weighted vests](https:\/\/www.womenshealthmag.com\/uk\/fitness\/a69618972\/are-weighted-vests-worth-it\/)\n\n![Headshot of Hannah Bradfield](https:\/\/hips.hearstapps.com\/rover\/profile_photos\/fa516e85-7a01-4f77-ab15-ee65499e8023_1741102454.file?fill=1:1&resize=120:*)\n\n[Hannah Bradfield](https:\/\/www.womenshealthmag.com\/uk\/author\/438084\/hannah-bradfield\/)\n\nSenior Health and Fitness Writer\n\nHannah Bradfield is a Senior Health and Fitness Writer for *Women’s Health UK*. An NCTJ-accredited journalist, Hannah graduated from Loughborough University with a BA in English and Sport Science and an MA in Media and Cultural Analysis. She has been covering sports, health and fitness for the last five years and has created content for outlets including BBC Sport, BBC Sounds, *Runner’s World* and *Stylist*. She especially enjoys interviewing those working within the community to improve access to sport, exercise and wellness. Hannah is a 2024 John Schofield Trust Fellow and was also named a 2022 Rising Star in Journalism by The Printing Charity. A keen runner, Hannah was firmly a sprinter growing up (also dabbling in long jump) but has since transitioned to longer-distance running. While 10K is her favoured race distance, she loves running or volunteering at parkrun every Saturday, followed, of course, by pastries. She’s always looking for fun new runs and races to do and brunch spots to try.\n\nAdvertisement - Continue Reading Below\n\n## [Fitness app](https:\/\/www.womenshealthmag.com\/uk\/fitness-app\/)\n[![person holding a microphone and wearing sporty clothing](https:\/\/hips.hearstapps.com\/hmg-prod\/images\/a5d331fd-1f5e-4a57-ac9e-ce52cbfd51e7.jpeg?crop=1.00xw:0.671xh;0.00160xw,0.213xh&resize=360:*)She went from zero exercise to a sub-20 5k](https:\/\/www.womenshealthmag.com\/uk\/fitness\/running\/a70925749\/sub-20-5k-how-to-beginner-mum\/)\n\n[![midlife fitness test](https:\/\/hips.hearstapps.com\/hmg-prod\/images\/fa61a7da-830c-4856-adbb-ca321f5b19ee.jpg?crop=0.670xw:1.00xh;0.0994xw,0&resize=360:*)9 midlife fitness tests every woman should aim for](https:\/\/www.womenshealthmag.com\/uk\/fitness\/a70895834\/fitness-tests-over-50\/)\n\n[![strength exercises beginner](https:\/\/hips.hearstapps.com\/hmg-prod\/images\/38724f59-a208-4343-8b19-7775ac2cd30d.jpg?crop=0.501953125xw:1xh;center,top&resize=360:*)6 essential compound moves for beginners](https:\/\/www.womenshealthmag.com\/uk\/fitness\/strength-training\/a70916053\/beginner-weight-exercises\/)\n\n[![astronaut exercises](https:\/\/hips.hearstapps.com\/hmg-prod\/images\/3187c90e-6273-4e91-a4af-0c99a87e7742.png?crop=0.600xw:1.00xh;0.400xw,0&resize=360:*)Astronauts do these 8 exercises in space](https:\/\/www.womenshealthmag.com\/uk\/fitness\/workouts\/a70914552\/astronaut-exercises\/)\n\nAdvertisement - 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All rights reserved.\n\n[About & how to contact us](https:\/\/www.womenshealthmag.com\/uk\/health\/a25002958\/about-womens-health-uk\/)[Cookies Policy](http:\/\/www.hearst.co.uk\/cookies-policy)[Terms and Conditions](http:\/\/www.hearst.co.uk\/terms-and-conditions)[Complaints](http:\/\/www.hearst.co.uk\/hearst-magazines-uk-complaints-procedure\/)[Privacy Notice](http:\/\/www.hearst.co.uk\/privacy-notice)[Sitemap](https:\/\/www.womenshealthmag.com\/uk\/sitemap\/)[Advertising](https:\/\/www.hearst.co.uk\/brands\/womens-health)[RSS](https:\/\/www.womenshealthmag.com\/uk\/rss\/all.xml\/)\n\n[Cookies Choices](https:\/\/www.womenshealthmag.com\/uk\/fitness\/fat-loss\/a70389598\/best-cardio-for-fat-loss-experiment\/ \"Cookies Choices\")\n\n![Ipso Regulated](https:\/\/www.womenshealthmag.com\/_assets\/design-tokens\/fre\/static\/images\/logos\/ipso-regulated.4f346f9.svg?primary=%2523ffffff)","attrs_readable_markdown":"![cardio exercises ranked for fat burn](https:\/\/hips.hearstapps.com\/hmg-prod\/images\/professional-sportswoman-measuring-her-performance-royalty-free-image-1771327612.pjpeg?crop=0.668xw:1.00xh;0.218xw,0&resize=1120:*)\n\njacoblund\/\/Getty Images\n\nYes, jogging is a great exercise for [fat loss](https:\/\/www.womenshealthmag.com\/uk\/food\/healthy-eating\/a65653972\/minimally-processed-vs-upf-diet-fat-loss-study\/), but it’s also difficult to stick to if you don’t particularly enjoy it. That’s why online fitness coach Jeremy Ethier conducted an experiment into which cardio exercises rival or beat jogging for fat burn.\n\nJeremy is joined by his friend Dennis who has a significantly lower fitness level than him. Because fitness level impacts fat burn due to metabolic, hormonal and muscular adaptations – those with higher fitness levels are typically able to convert stored fat into energy more efficiently – this experiment offers a useful insight into how the ‘best’ cardio exercises might differ depending on someone's fitness level. Scroll for each of their rankings.\n\n## **The experiment**\nThey tested each activity using a metabolic mask to measure calorie expenditure – considered the gold standard for such data collection outside of a lab setting. It works by measuring the air you breathe in and out during exercise, tracking how much oxygen you use and carbon dioxide you produce to calculate your calorie burn, and whether those calories derive more from fat or carbohydrates. Whereas smartwatches or gym machines estimate calorie burn based on metrics such as heart rate, speed and body weight.\n\nSex also affects fat burn efficiency. In fact, [researchers from the University of Bath recently found](https:\/\/www.bath.ac.uk\/announcements\/the-fitter-you-are-the-better-you-burn-fat-new-research\/) that biological sex and fitness levels are the biggest predictors of people’s ability to burn fat – and that fit women burnt fat more efficiently than men during endurance exercise. So, while this experiment is still accurate, it’s important to note that sex as well as fitness level can impact the results.\n\nHowever, if anything, it makes these activities even *more* effective for women, if the aforementioned scientific research is anything to go by.\n\n## **The results**\n## **Skipping (10 mins)**\n![Image no longer available](https:\/\/media.hearstapps.com\/loop\/skipping-1586430817.mp4\/poster.jpg)\n\nFirst up, how did [skipping](https:\/\/www.womenshealthmag.com\/uk\/fitness\/a70309335\/5-minutes-daily-skipping-effects\/) fare? ‘The jump rope workout we’re doing is considered HIIT: high-intensity interval training. You push hard, rest briefly, then repeat,’ Jeremy says in the video documenting the experiment. ‘This type of cardio exploded in popularity because of the so-called “afterburn” effect.’ He’s referring to your body’s ability to continue burning additional calories hours after your workout due to the exertion.\n\nJeremy burnt 160 calories, with 28 extra ‘afterburn’ calories (measured 20 mins post-recovery) and Dennis burnt 69 calories, with 8 afterburn.\n\n## **HIIT (10 mins)**\nOn the topic of [HIIT](https:\/\/www.womenshealthmag.com\/uk\/fitness\/workouts\/a707801\/hiit-workout-at-home\/), Jeremy and Dennis next tried a YouTube HIIT workout. ‘To boost the intensity without relying on coordination, we turned to one of the most popular YouTube HIIT workouts,’ says Jeremy.\n\nJeremy burnt 136 calories, with 24 afterburn calories and Dennis burnt 100 and 16 respectively.\n\nHowever, Jeremy notes that for both skipping and HIIT, his heart rate didn’t reach what is ‘high enough to classify as “actual” HIIT.’\n\n‘Which means we're gonna go more intense,’ he adds.\n\n## **Sprint interval training (10 mins)**\nAnd what does more intense look like? Fast sprints. They did 10-15 seconds of all-out sprints, followed by 30-60 seconds of walking. ‘Some researchers claim that just one minute of all-out effort can give you the same benefits as 50 minutes of normal cardio.’\n\nJeremy burnt 178 calories, with 48 afterburn, and Dennis hit 148 and 27 calories respectively.\n\n‘However, one thing I noticed about the data is that 97% of the calories I burnt were from carbs, and only 3% from fat. We’ll talk more about what this means when we compare it to walking later on,’ adds Jeremy.\n\n## **Jogging (20 mins)**\nNow onto the lower intensity cardio workouts, beginning with the classic: jogging. While a nemesis exercise for some, jogging is favoured by others for its accessibility – and how quickly you can see performance improvements.\n\n‘Even though our jog was twice as long as our sprint workout, I was not expecting the calorie burn to almost double as well, with me burning 350 calories and Dennis burning 260 calories,’ says Jeremy. ‘But when you look at our heart rate chart, it starts to make sense. Jogging keeps the heart rate consistently elevated in the high range, whereas HIIT only spikes it briefly during intense intervals.’\n\n## **Fasted jogging (20 mins)**\n![jogging trainers](https:\/\/hips.hearstapps.com\/hmg-prod\/images\/young-sporty-woman-with-smart-watch-tying-shoelaces-royalty-free-image-1771328172.pjpeg?resize=980:*)\n\nEmilija Manevska\/\/Getty Images\n\nFasted jogging burnt the same number of calories as regular jogging\n\nNoting a [study](https:\/\/pubmed.ncbi.nlm.nih.gov\/27609363\/) from the *British Journal of Nutrition*, which suggests that if you run first thing in the morning on an empty stomach, you burn twice the amount of fat compared with doing the exact same workout after eating, Jeremy explains that they wanted to test the effectiveness of fasted cardio. Indeed, they ‘burnt about the same number of calories as our regular jog – but this time, a bigger chunk of those calories came from fat.’\n\nHe cites the work of top exercise science researcher Dr Eric Helms to explain: ‘When you don’t eat before a workout, your body doesn’t have as many carbs to use – so it turns to fat for energy instead.’ However, this isn’t always necessarily a good thing. When you don't have as much fuel on board, your body uses ‘the available fat stores in your body, which sounds great. But then the rest of the day, you're going to be relying on other sources of fuel.’ Whereas, if you do a high-intensity session, you’ll primarily burn carbs, depleting glycogen, meaning you’ll use body fat and fatty acid oxidation for the remainder of the day.\n\n‘In both of those two scenarios, the amount of fat loss you achieve or fat mass gain you achieve is going to be dependent upon the net surplus or deficit, not what happened in those 30 minutes,’ explains Helms. In other words, the bigger picture is important – eg, [diet](https:\/\/www.womenshealthmag.com\/uk\/food\/) and exercise frequency.\n\n‘What he’s saying is backed by [long-term studies](https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9674552), which have found no long-term fat loss benefit to doing cardio fasted, but for some people, fasted cardio still might be the better choice,’ says Jeremy. ‘It’s about doing what you’ll be more likely to stick to, and in our case, our joints were starting to take a beating from all our jogging.’\n\n> > 'It’s about doing what you’ll be more likely to stick to'\n\nAdequately fuelling your body remains crucial – even if weight loss is your goal – which is why it’s always advisable to consult an expert for advice and guidance where possible.\n\n## **Kangoo jog (20 mins)**\n![kangoo boots](https:\/\/hips.hearstapps.com\/hmg-prod\/images\/women-do-fitness-and-workout-outdoors-and-jump-on-royalty-free-image-1771328326.pjpeg?resize=980:*)\n\nfrantic00\/\/Getty Images\n\nKangoo boots in action\n\nKangoo-what? ‘They’re banned in races. They look ridiculous. But supposedly, they reduce joint impact by 80% and burn 25% more calories than regular jogging. So could it be the best cardio for losing weight?,’ says Jeremy. Well, Jeremy and Dennis burnt around 315 and 235 calories respectively.\n\n‘Although they definitely felt better on the knees, we ended up burning 10% fewer calories than regular jogging, which might be the weight of the boots \\[which cost around £200\\] limiting how fast we could run,’ Jeremy notes.\n\n## **Swimming (20 mins)**\n‘While the mask and drysuit limited our ability to properly swim, just a few minutes in, our heart rates were climbing,’ says Jeremy. ‘After 20 minutes of walking each other like dogs, we ended up burning way more calories than I expected: 276 calories for me, and 223 for Dennis.’\n\nWhile your [swimming](https:\/\/www.womenshealthmag.com\/uk\/fitness\/fat-loss\/a60496853\/calories-burned-swimming\/) session would likely be more efficient than this thanks to the lack of a metabolic mask, it highlights how beneficial the workout is. ‘Unlike most exercises, swimming works nearly every major muscle group at once. More muscles working equals more calories burnt,’ Jeremy explains. ‘Plus, water pulls heat away from your body faster than air does, so your body has to burn extra calories just to stay warm, especially in a cooler pool.’\n\n## **Walking (30 mins)**\nArguably the most accessible exercise on this list, it was important to include [walking](https:\/\/www.womenshealthmag.com\/uk\/fitness\/a70170633\/walking-only-exercise-what-happens-body\/) in this experiment. ‘After 30 minutes at 3.2 miles per hour \\[on the treadmill\\], we both burnt almost 200 calories each,’ says Jeremy. ‘But the fat burn is where it gets interesting – 81% of the calories we burnt were from fat – the highest so far. Jogging had only 40% fat burn, and sprints were just 3%.’\n\nAgain, though, he flags that fat burn and fat loss are not the same. ‘Just like fasted cardio, what really matters is your total calorie burn,’ says Jeremy. ‘And while walking wasn’t the highest burner, it can quickly add up,’ he adds, highlighting a [study](https:\/\/pubmed.ncbi.nlm.nih.gov\/28794207\/) that found people who added 2.5 hours of extra walking per week (around 20 mins a day), experienced an extra 3.5 pounds of fat loss in 12 weeks.\n\n## **Incline walking (6%, 30 mins)**\nOne way you can increase the total calorie burn of your walk? Add an incline. ‘Compared to flat walking at the same speed, we both burnt about 50% more calories,’ says Jeremy. That’s a lot of bang for your buck.\n\n## **Walking with a weighted vest (30 mins)**\n‘We also tested walking with a 20-pound \\[9kg\\] backpack to see if it could be the best cardio for losing weight,’ says Jeremy. Also known as [rucking](https:\/\/www.womenshealthmag.com\/uk\/fitness\/a60858706\/walking-in-a-weighted-vest\/), this exercise had different results for each individual.\n\n‘For me, it only burnt 13% more than regular walking,’ says Jeremy. ‘But for Dennis, since 20 pounds is a bigger jump for his body weight, he burnt 30% more,’ he adds, noting that the difference helps explain why people can plateau with fat loss.\n\n‘As you lose fat, it’s like taking off a backpack full of the fat you’ve been carrying around all day. So you burn fewer calories, even if nothing else changes. So to keep fat loss moving, you’ll eventually have to eat a bit less, move a bit more – and ideally, lift weights to prevent muscle loss and keep your metabolism high,’ says Jeremy.\n\n## **StairMaster (20 mins)**\nThe pair also tested two activities classed as moderate intensity, starting with the [StairMaster](https:\/\/www.womenshealthmag.com\/uk\/fitness\/a39595079\/25-7-2-workout\/) – a marmite gym machine for many. ‘After 20 minutes of watching our favourite shows, the machine said I burnt 223 calories, and Dennis burnt 190,’ says Jeremy. However, ‘cardio machines use generic algorithms to estimate calorie burn, and have been known to be off by up to 10-30%, which explains why, according to the mask, I actually burnt 256 calories and Dennis burnt 215.’\n\nSo, if you’re just going on your machine’s number, know that it’s likely conservative.\n\n## **Boxing (20 mins)**\n![Image no longer available](https:\/\/media.hearstapps.com\/loop\/shadow-boxing-1596573955.mp4\/poster.jpg)\n\nSo you’re probably *not* going to be able to watch your favourite TV show while doing this activity – and if you don’t enjoy it, you might be better off returning to the StairMaster. ‘It felt brutal, but with all the rest between rounds, after 20 minutes, it became clear it wasn't the best cardio for losing weight; the calorie burn was actually about the same as the StairMaster – 270 for me, and 215 for Dennis,’ says Jeremy.\n\nFor a visual ranking of all the activities, see the figures below\n\n## **Jeremy total calories burnt**\n1. Jogging (20 mins) – 350 kcal\n2. Fasted jogging (20 mins) – 335 kcal\n3. Kangoo jog (20 mins) – 320 kcal\n4. Incline walking, 6% (30 mins) – 295 kcal\n5. Swimming (20 mins) – 276 kcal\n6. Boxing (20 mins) – 270 kcal\n7. StairMaster (20 mins) – 256 kcal\n8. Weighted walking, +20 lb (30 mins) – 225 kcal\n9. Regular walking, 3.2 mph (30 mins) – 196 kcal\n10. HIIT sprints (10 mins) – 178 kcal\n11. Jump rope (10 mins) – 146 kcal\n12. HIIT bodyweight (10 mins) – 136 kcal\n## **Dennis total calories burnt**\n1. Jogging (20 mins) – 260 kcal\n2. Incline walking, 6% (30 mins) – 250 kcal\n3. Fasted jogging (20 mins) – 250 kcal\n4. Kangoo jog (20 mins) – 240 kcal\n5. Weighted walking, +20 lb (30 mins) – 226 kcal\n6. Swimming (20 mins) – 223 kcal\n7. Boxing (20 mins) – 218 kcal\n8. StairMaster (20 mins) – 215 kcal\n9. Regular walking, 3.2 mph (30 mins) – 175 kcal\n10. HIIT sprints (10 mins) – 148 kcal\n11. HIIT bodyweight (10 mins) – 100 kcal\n12. Jump rope (10 mins) – 69 kcal\n## **Jeremy – calories burnt per minute**\n1. HIIT sprints – 17.8 kcal\/min\n2. Jogging – 17.5 kcal\/min\n3. Fasted jogging – 16.75 kcal\/min\n4. Kangoo jog – 16 kcal\/min\n5. Jump rope – 14.6 kcal\/min\n6. Swimming – 13.8 kcal\/min\n7. HIIT bodyweight – 13.6 kcal\/min\n8. Boxing – 13.5 kcal\/min\n9. StairMaster – 12.8 kcal\/min\n10. Incline walking (6%) – 9.8 kcal\/min\n11. Weighted walking (+20 lb) – 7.5 kcal\/min\n12. Regular walking (3.2 mph) – 6.5 kcal\/min\n## **Dennis – calories burnt per minute**\n1. HIIT sprints – 14.8 kcal\/min\n2. Jogging – 13 kcal\/min\n3. Fasted jogging – 12.5 kcal\/min\n4. Kangoo jog – 12 kcal\/min\n5. Swimming – 11.2 kcal\/min\n6. Boxing – 10.9 kcal\/min\n7. StairMaster – 10.8 kcal\/min\n8. HIIT bodyweight – 10 kcal\/min\n9. Incline walking (6%) – 8.3 kcal\/min\n10. Weighted walking (+20 lb) – 7.5 kcal\/min\n11. Jump rope – 6.9 kcal\/min\n12. Regular walking (3.2 mph) – 5.8 kcal\/min\n\nHowever, these numbers lose meaning if you don’t enjoy the activity and aren’t likely to stick to it – both Jeremy and Dennis say they wouldn’t go with the same ranking when considering other subjective factors such as enjoyment and sustainability.\n\nAnd you don’t need a metabolic mask to figure that out – just some trial and error.\n***\n![Headshot of Hannah Bradfield](https:\/\/hips.hearstapps.com\/rover\/profile_photos\/fa516e85-7a01-4f77-ab15-ee65499e8023_1741102454.file?fill=1:1&resize=120:*)\n\nHannah Bradfield is a Senior Health and Fitness Writer for *Women’s Health UK*. An NCTJ-accredited journalist, Hannah graduated from Loughborough University with a BA in English and Sport Science and an MA in Media and Cultural Analysis. She has been covering sports, health and fitness for the last five years and has created content for outlets including BBC Sport, BBC Sounds, *Runner’s World* and *Stylist*. She especially enjoys interviewing those working within the community to improve access to sport, exercise and wellness. Hannah is a 2024 John Schofield Trust Fellow and was also named a 2022 Rising Star in Journalism by The Printing Charity. A keen runner, Hannah was firmly a sprinter growing up (also dabbling in long jump) but has since transitioned to longer-distance running. While 10K is her favoured race distance, she loves running or volunteering at parkrun every Saturday, followed, of course, by pastries. She’s always looking for fun new runs and races to do and brunch spots to try.","meta_canonical":null,"ml_categories_json":"","ml_types_json":"","ml_intent_types_json":"","meta_language":"en-gb","attrs_author":"Hannah Bradfield","attrs_publish_time":1771332000,"attrs_original_publish_time":1771332000,"attrs_is_republished":0,"attrs_nr_words":"2776","attrs_boilerpipe_nr_words":"2352","body_ext_links_number":32,"body_int_links_number":64,"meta_nofollow":0,"meta_noarchive":1,"props_was_rendered":0,"src_redirect":"","download_time_msec":3598,"download_ttfb_msec":3576,"download_size":101437}

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Meta Title	12 cardio exercises ranked for fat burn – tested with the world’s most accurate calorie tracker
Meta Description	Which cardio burns the most fat? From jogging and sprints to incline walking and swimming, here’s what a metabolic-mask experiment revealed – and what actually matters for long-term fat loss.
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Boilerpipe Text	jacoblund // Getty Images Yes, jogging is a great exercise for fat loss , but it’s also difficult to stick to if you don’t particularly enjoy it. That’s why online fitness coach Jeremy Ethier conducted an experiment into which cardio exercises rival or beat jogging for fat burn. Jeremy is joined by his friend Dennis who has a significantly lower fitness level than him. Because fitness level impacts fat burn due to metabolic, hormonal and muscular adaptations – those with higher fitness levels are typically able to convert stored fat into energy more efficiently – this experiment offers a useful insight into how the ‘best’ cardio exercises might differ depending on someone's fitness level. Scroll for each of their rankings. The experiment They tested each activity using a metabolic mask to measure calorie expenditure – considered the gold standard for such data collection outside of a lab setting. It works by measuring the air you breathe in and out during exercise, tracking how much oxygen you use and carbon dioxide you produce to calculate your calorie burn, and whether those calories derive more from fat or carbohydrates. Whereas smartwatches or gym machines estimate calorie burn based on metrics such as heart rate, speed and body weight. Sex also affects fat burn efficiency. In fact, researchers from the University of Bath recently found that biological sex and fitness levels are the biggest predictors of people’s ability to burn fat – and that fit women burnt fat more efficiently than men during endurance exercise. So, while this experiment is still accurate, it’s important to note that sex as well as fitness level can impact the results. However, if anything, it makes these activities even more effective for women, if the aforementioned scientific research is anything to go by. The results Skipping (10 mins) First up, how did skipping fare? ‘The jump rope workout we’re doing is considered HIIT: high-intensity interval training. You push hard, rest briefly, then repeat,’ Jeremy says in the video documenting the experiment. ‘This type of cardio exploded in popularity because of the so-called “afterburn” effect.’ He’s referring to your body’s ability to continue burning additional calories hours after your workout due to the exertion. Jeremy burnt 160 calories, with 28 extra ‘afterburn’ calories (measured 20 mins post-recovery) and Dennis burnt 69 calories, with 8 afterburn. HIIT (10 mins) On the topic of HIIT , Jeremy and Dennis next tried a YouTube HIIT workout. ‘To boost the intensity without relying on coordination, we turned to one of the most popular YouTube HIIT workouts,’ says Jeremy. Jeremy burnt 136 calories, with 24 afterburn calories and Dennis burnt 100 and 16 respectively. However, Jeremy notes that for both skipping and HIIT, his heart rate didn’t reach what is ‘high enough to classify as “actual” HIIT.’ ‘Which means we're gonna go more intense,’ he adds. Sprint interval training (10 mins) And what does more intense look like? Fast sprints. They did 10-15 seconds of all-out sprints, followed by 30-60 seconds of walking. ‘Some researchers claim that just one minute of all-out effort can give you the same benefits as 50 minutes of normal cardio.’ Jeremy burnt 178 calories, with 48 afterburn, and Dennis hit 148 and 27 calories respectively. ‘However, one thing I noticed about the data is that 97% of the calories I burnt were from carbs, and only 3% from fat. We’ll talk more about what this means when we compare it to walking later on,’ adds Jeremy. Jogging (20 mins) Now onto the lower intensity cardio workouts, beginning with the classic: jogging. While a nemesis exercise for some, jogging is favoured by others for its accessibility – and how quickly you can see performance improvements. ‘Even though our jog was twice as long as our sprint workout, I was not expecting the calorie burn to almost double as well, with me burning 350 calories and Dennis burning 260 calories,’ says Jeremy. ‘But when you look at our heart rate chart, it starts to make sense. Jogging keeps the heart rate consistently elevated in the high range, whereas HIIT only spikes it briefly during intense intervals.’ Fasted jogging (20 mins) Emilija Manevska // Getty Images Fasted jogging burnt the same number of calories as regular jogging Noting a study from the British Journal of Nutrition , which suggests that if you run first thing in the morning on an empty stomach, you burn twice the amount of fat compared with doing the exact same workout after eating, Jeremy explains that they wanted to test the effectiveness of fasted cardio. Indeed, they ‘burnt about the same number of calories as our regular jog – but this time, a bigger chunk of those calories came from fat.’ He cites the work of top exercise science researcher Dr Eric Helms to explain: ‘When you don’t eat before a workout, your body doesn’t have as many carbs to use – so it turns to fat for energy instead.’ However, this isn’t always necessarily a good thing. When you don't have as much fuel on board, your body uses ‘the available fat stores in your body, which sounds great. But then the rest of the day, you're going to be relying on other sources of fuel.’ Whereas, if you do a high-intensity session, you’ll primarily burn carbs, depleting glycogen, meaning you’ll use body fat and fatty acid oxidation for the remainder of the day. ‘In both of those two scenarios, the amount of fat loss you achieve or fat mass gain you achieve is going to be dependent upon the net surplus or deficit, not what happened in those 30 minutes,’ explains Helms. In other words, the bigger picture is important – eg, diet and exercise frequency. ‘What he’s saying is backed by long-term studies , which have found no long-term fat loss benefit to doing cardio fasted, but for some people, fasted cardio still might be the better choice,’ says Jeremy. ‘It’s about doing what you’ll be more likely to stick to, and in our case, our joints were starting to take a beating from all our jogging.’ 'It’s about doing what you’ll be more likely to stick to' Adequately fuelling your body remains crucial – even if weight loss is your goal – which is why it’s always advisable to consult an expert for advice and guidance where possible. Kangoo jog (20 mins) frantic00 // Getty Images Kangoo boots in action Kangoo-what? ‘They’re banned in races. They look ridiculous. But supposedly, they reduce joint impact by 80% and burn 25% more calories than regular jogging. So could it be the best cardio for losing weight?,’ says Jeremy. Well, Jeremy and Dennis burnt around 315 and 235 calories respectively. ‘Although they definitely felt better on the knees, we ended up burning 10% fewer calories than regular jogging, which might be the weight of the boots [which cost around £200] limiting how fast we could run,’ Jeremy notes. Swimming (20 mins) ‘While the mask and drysuit limited our ability to properly swim, just a few minutes in, our heart rates were climbing,’ says Jeremy. ‘After 20 minutes of walking each other like dogs, we ended up burning way more calories than I expected: 276 calories for me, and 223 for Dennis.’ While your swimming session would likely be more efficient than this thanks to the lack of a metabolic mask, it highlights how beneficial the workout is. ‘Unlike most exercises, swimming works nearly every major muscle group at once. More muscles working equals more calories burnt,’ Jeremy explains. ‘Plus, water pulls heat away from your body faster than air does, so your body has to burn extra calories just to stay warm, especially in a cooler pool.’ Walking (30 mins) Arguably the most accessible exercise on this list, it was important to include walking in this experiment. ‘After 30 minutes at 3.2 miles per hour [on the treadmill], we both burnt almost 200 calories each,’ says Jeremy. ‘But the fat burn is where it gets interesting – 81% of the calories we burnt were from fat – the highest so far. Jogging had only 40% fat burn, and sprints were just 3%.’ Again, though, he flags that fat burn and fat loss are not the same. ‘Just like fasted cardio, what really matters is your total calorie burn,’ says Jeremy. ‘And while walking wasn’t the highest burner, it can quickly add up,’ he adds, highlighting a study that found people who added 2.5 hours of extra walking per week (around 20 mins a day), experienced an extra 3.5 pounds of fat loss in 12 weeks. Incline walking (6%, 30 mins) One way you can increase the total calorie burn of your walk? Add an incline. ‘Compared to flat walking at the same speed, we both burnt about 50% more calories,’ says Jeremy. That’s a lot of bang for your buck. Walking with a weighted vest (30 mins) ‘We also tested walking with a 20-pound [9kg] backpack to see if it could be the best cardio for losing weight,’ says Jeremy. Also known as rucking , this exercise had different results for each individual. ‘For me, it only burnt 13% more than regular walking,’ says Jeremy. ‘But for Dennis, since 20 pounds is a bigger jump for his body weight, he burnt 30% more,’ he adds, noting that the difference helps explain why people can plateau with fat loss. ‘As you lose fat, it’s like taking off a backpack full of the fat you’ve been carrying around all day. So you burn fewer calories, even if nothing else changes. So to keep fat loss moving, you’ll eventually have to eat a bit less, move a bit more – and ideally, lift weights to prevent muscle loss and keep your metabolism high,’ says Jeremy. StairMaster (20 mins) The pair also tested two activities classed as moderate intensity, starting with the StairMaster – a marmite gym machine for many. ‘After 20 minutes of watching our favourite shows, the machine said I burnt 223 calories, and Dennis burnt 190,’ says Jeremy. However, ‘cardio machines use generic algorithms to estimate calorie burn, and have been known to be off by up to 10-30%, which explains why, according to the mask, I actually burnt 256 calories and Dennis burnt 215.’ So, if you’re just going on your machine’s number, know that it’s likely conservative. Boxing (20 mins) So you’re probably not going to be able to watch your favourite TV show while doing this activity – and if you don’t enjoy it, you might be better off returning to the StairMaster. ‘It felt brutal, but with all the rest between rounds, after 20 minutes, it became clear it wasn't the best cardio for losing weight; the calorie burn was actually about the same as the StairMaster – 270 for me, and 215 for Dennis,’ says Jeremy. For a visual ranking of all the activities, see the figures below Jeremy total calories burnt Jogging (20 mins) – 350 kcal Fasted jogging (20 mins) – 335 kcal Kangoo jog (20 mins) – 320 kcal Incline walking, 6% (30 mins) – 295 kcal Swimming (20 mins) – 276 kcal Boxing (20 mins) – 270 kcal StairMaster (20 mins) – 256 kcal Weighted walking, +20 lb (30 mins) – 225 kcal Regular walking, 3.2 mph (30 mins) – 196 kcal HIIT sprints (10 mins) – 178 kcal Jump rope (10 mins) – 146 kcal HIIT bodyweight (10 mins) – 136 kcal Dennis total calories burnt Jogging (20 mins) – 260 kcal Incline walking, 6% (30 mins) – 250 kcal Fasted jogging (20 mins) – 250 kcal Kangoo jog (20 mins) – 240 kcal Weighted walking, +20 lb (30 mins) – 226 kcal Swimming (20 mins) – 223 kcal Boxing (20 mins) – 218 kcal StairMaster (20 mins) – 215 kcal Regular walking, 3.2 mph (30 mins) – 175 kcal HIIT sprints (10 mins) – 148 kcal HIIT bodyweight (10 mins) – 100 kcal Jump rope (10 mins) – 69 kcal Jeremy – calories burnt per minute HIIT sprints – 17.8 kcal/min Jogging – 17.5 kcal/min Fasted jogging – 16.75 kcal/min Kangoo jog – 16 kcal/min Jump rope – 14.6 kcal/min Swimming – 13.8 kcal/min HIIT bodyweight – 13.6 kcal/min Boxing – 13.5 kcal/min StairMaster – 12.8 kcal/min Incline walking (6%) – 9.8 kcal/min Weighted walking (+20 lb) – 7.5 kcal/min Regular walking (3.2 mph) – 6.5 kcal/min Dennis – calories burnt per minute HIIT sprints – 14.8 kcal/min Jogging – 13 kcal/min Fasted jogging – 12.5 kcal/min Kangoo jog – 12 kcal/min Swimming – 11.2 kcal/min Boxing – 10.9 kcal/min StairMaster – 10.8 kcal/min HIIT bodyweight – 10 kcal/min Incline walking (6%) – 8.3 kcal/min Weighted walking (+20 lb) – 7.5 kcal/min Jump rope – 6.9 kcal/min Regular walking (3.2 mph) – 5.8 kcal/min However, these numbers lose meaning if you don’t enjoy the activity and aren’t likely to stick to it – both Jeremy and Dennis say they wouldn’t go with the same ranking when considering other subjective factors such as enjoyment and sustainability. And you don’t need a metabolic mask to figure that out – just some trial and error. Hannah Bradfield is a Senior Health and Fitness Writer for Women’s Health UK . An NCTJ-accredited journalist, Hannah graduated from Loughborough University with a BA in English and Sport Science and an MA in Media and Cultural Analysis. She has been covering sports, health and fitness for the last five years and has created content for outlets including BBC Sport, BBC Sounds, Runner’s World and Stylist . She especially enjoys interviewing those working within the community to improve access to sport, exercise and wellness. Hannah is a 2024 John Schofield Trust Fellow and was also named a 2022 Rising Star in Journalism by The Printing Charity. A keen runner, Hannah was firmly a sprinter growing up (also dabbling in long jump) but has since transitioned to longer-distance running. While 10K is her favoured race distance, she loves running or volunteering at parkrun every Saturday, followed, of course, by pastries. She’s always looking for fun new runs and races to do and brunch spots to try.
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[12 cardio exercises ranked for fat burn – tested with the world’s most accurate calorie tracker](https://www.womenshealthmag.com/uk/fitness/fat-loss/a70389598/best-cardio-for-fat-loss-experiment/) # 12 cardio exercises ranked for fat burn – tested with the world’s most accurate calorie tracker From sprints to incline walking, the data shows which workouts burned the most fat – and why jogging isn’t automatically top By [Hannah Bradfield](https://www.womenshealthmag.com/uk/author/438084/hannah-bradfield/ "Hannah Bradfield") Published: 17 February 2026 ## Jump to: - [The experiment](https://www.womenshealthmag.com/uk/fitness/fat-loss/a70389598/best-cardio-for-fat-loss-experiment/#the-experiment) - [The results](https://www.womenshealthmag.com/uk/fitness/fat-loss/a70389598/best-cardio-for-fat-loss-experiment/#the-results) Yes, jogging is a great exercise for [fat loss](https://www.womenshealthmag.com/uk/food/healthy-eating/a65653972/minimally-processed-vs-upf-diet-fat-loss-study/), but it’s also difficult to stick to if you don’t particularly enjoy it. That’s why online fitness coach Jeremy Ethier conducted an experiment into which cardio exercises rival or beat jogging for fat burn. Jeremy is joined by his friend Dennis who has a significantly lower fitness level than him. Because fitness level impacts fat burn due to metabolic, hormonal and muscular adaptations – those with higher fitness levels are typically able to convert stored fat into energy more efficiently – this experiment offers a useful insight into how the ‘best’ cardio exercises might differ depending on someone's fitness level. Scroll for each of their rankings. ## The experiment* They tested each activity using a metabolic mask to measure calorie expenditure – considered the gold standard for such data collection outside of a lab setting. It works by measuring the air you breathe in and out during exercise, tracking how much oxygen you use and carbon dioxide you produce to calculate your calorie burn, and whether those calories derive more from fat or carbohydrates. Whereas smartwatches or gym machines estimate calorie burn based on metrics such as heart rate, speed and body weight. Sex also affects fat burn efficiency. In fact, [researchers from the University of Bath recently found](https://www.bath.ac.uk/announcements/the-fitter-you-are-the-better-you-burn-fat-new-research/) that biological sex and fitness levels are the biggest predictors of people’s ability to burn fat – and that fit women burnt fat more efficiently than men during endurance exercise. So, while this experiment is still accurate, it’s important to note that sex as well as fitness level can impact the results. However, if anything, it makes these activities even more effective for women, if the aforementioned scientific research is anything to go by. ###### Related Story - [![](https://hips.hearstapps.com/hmg-prod/images/sport-connecting-people-royalty-free-image-1767979914.pjpeg?crop=1.00xw:0.752xh;0,0.0769xh&resize=300:)Why women need less exercise for heart health](https://www.womenshealthmag.com/uk/fitness/a69959037/women-exercise-heart-health-study/) ## The results* ## Skipping (10 mins) ![Image no longer available](https://media.hearstapps.com/loop/skipping-1586430817.mp4/poster.jpg) First up, how did [skipping](https://www.womenshealthmag.com/uk/fitness/a70309335/5-minutes-daily-skipping-effects/) fare? ‘The jump rope workout we’re doing is considered HIIT: high-intensity interval training. You push hard, rest briefly, then repeat,’ Jeremy says in the video documenting the experiment. ‘This type of cardio exploded in popularity because of the so-called “afterburn” effect.’ He’s referring to your body’s ability to continue burning additional calories hours after your workout due to the exertion. ## What to Read Next Jeremy burnt 160 calories, with 28 extra ‘afterburn’ calories (measured 20 mins post-recovery) and Dennis burnt 69 calories, with 8 afterburn. ## HIIT (10 mins) On the topic of [HIIT](https://www.womenshealthmag.com/uk/fitness/workouts/a707801/hiit-workout-at-home/), Jeremy and Dennis next tried a YouTube HIIT workout. ‘To boost the intensity without relying on coordination, we turned to one of the most popular YouTube HIIT workouts,’ says Jeremy. Jeremy burnt 136 calories, with 24 afterburn calories and Dennis burnt 100 and 16 respectively. However, Jeremy notes that for both skipping and HIIT, his heart rate didn’t reach what is ‘high enough to classify as “actual” HIIT.’ ‘Which means we're gonna go more intense,’ he adds. ###### Related Story - [![](https://hips.hearstapps.com/hmg-prod/images/heart-rate-zones-fat-burning-67869226a4561.jpg?crop=1.00xw:0.752xh;0,0.0433xh&resize=300:)What should your heart rate be when exercising?](https://www.womenshealthmag.com/uk/fitness/a45594278/heart-rate-zones-fat-burning/) ## Sprint interval training (10 mins)* And what does more intense look like? Fast sprints. They did 10-15 seconds of all-out sprints, followed by 30-60 seconds of walking. ‘Some researchers claim that just one minute of all-out effort can give you the same benefits as 50 minutes of normal cardio.’ Jeremy burnt 178 calories, with 48 afterburn, and Dennis hit 148 and 27 calories respectively. ‘However, one thing I noticed about the data is that 97% of the calories I burnt were from carbs, and only 3% from fat. We’ll talk more about what this means when we compare it to walking later on,’ adds Jeremy. ###### Related Story - [![](https://hips.hearstapps.com/hmg-prod/images/hiit-vs-sprints-691474b7e3382.jpg?crop=1xw:0.9961089494163424xh;center,top&resize=300:)Is HIIT or SIT best for women over 40?](https://www.womenshealthmag.com/uk/fitness/a69406156/hiit-sprint-interval-training-women-over-40/) ## Jogging (20 mins)* Now onto the lower intensity cardio workouts, beginning with the classic: jogging. While a nemesis exercise for some, jogging is favoured by others for its accessibility – and how quickly you can see performance improvements. ‘Even though our jog was twice as long as our sprint workout, I was not expecting the calorie burn to almost double as well, with me burning 350 calories and Dennis burning 260 calories,’ says Jeremy. ‘But when you look at our heart rate chart, it starts to make sense. Jogging keeps the heart rate consistently elevated in the high range, whereas HIIT only spikes it briefly during intense intervals.’ ## Fasted jogging (20 mins) ![jogging trainers](https://hips.hearstapps.com/hmg-prod/images/young-sporty-woman-with-smart-watch-tying-shoelaces-royalty-free-image-1771328172.pjpeg?resize=980:) Emilija Manevska//Getty Images Fasted jogging burnt the same number of calories as regular jogging Noting a [study](https://pubmed.ncbi.nlm.nih.gov/27609363/) from the British Journal of Nutrition, which suggests that if you run first thing in the morning on an empty stomach, you burn twice the amount of fat compared with doing the exact same workout after eating, Jeremy explains that they wanted to test the effectiveness of fasted cardio. Indeed, they ‘burnt about the same number of calories as our regular jog – but this time, a bigger chunk of those calories came from fat.’ He cites the work of top exercise science researcher Dr Eric Helms to explain: ‘When you don’t eat before a workout, your body doesn’t have as many carbs to use – so it turns to fat for energy instead.’ However, this isn’t always necessarily a good thing. When you don't have as much fuel on board, your body uses ‘the available fat stores in your body, which sounds great. But then the rest of the day, you're going to be relying on other sources of fuel.’ Whereas, if you do a high-intensity session, you’ll primarily burn carbs, depleting glycogen, meaning you’ll use body fat and fatty acid oxidation for the remainder of the day. ‘In both of those two scenarios, the amount of fat loss you achieve or fat mass gain you achieve is going to be dependent upon the net surplus or deficit, not what happened in those 30 minutes,’ explains Helms. In other words, the bigger picture is important – eg, [diet](https://www.womenshealthmag.com/uk/food/) and exercise frequency. ‘What he’s saying is backed by [long-term studies](https://pmc.ncbi.nlm.nih.gov/articles/PMC9674552), which have found no long-term fat loss benefit to doing cardio fasted, but for some people, fasted cardio still might be the better choice,’ says Jeremy. ‘It’s about doing what you’ll be more likely to stick to, and in our case, our joints were starting to take a beating from all our jogging.’ > > 'It’s about doing what you’ll be more likely to stick to' Adequately fuelling your body remains crucial – even if weight loss is your goal – which is why it’s always advisable to consult an expert for advice and guidance where possible. ## Kangoo jog (20 mins)* ![kangoo boots](https://hips.hearstapps.com/hmg-prod/images/women-do-fitness-and-workout-outdoors-and-jump-on-royalty-free-image-1771328326.pjpeg?resize=980:) frantic00//Getty Images Kangoo boots in action Kangoo-what? ‘They’re banned in races. They look ridiculous. But supposedly, they reduce joint impact by 80% and burn 25% more calories than regular jogging. So could it be the best cardio for losing weight?,’ says Jeremy. Well, Jeremy and Dennis burnt around 315 and 235 calories respectively. ‘Although they definitely felt better on the knees, we ended up burning 10% fewer calories than regular jogging, which might be the weight of the boots \[which cost around £200\] limiting how fast we could run,’ Jeremy notes. ## Swimming (20 mins)* ‘While the mask and drysuit limited our ability to properly swim, just a few minutes in, our heart rates were climbing,’ says Jeremy. ‘After 20 minutes of walking each other like dogs, we ended up burning way more calories than I expected: 276 calories for me, and 223 for Dennis.’ While your [swimming](https://www.womenshealthmag.com/uk/fitness/fat-loss/a60496853/calories-burned-swimming/) session would likely be more efficient than this thanks to the lack of a metabolic mask, it highlights how beneficial the workout is. ‘Unlike most exercises, swimming works nearly every major muscle group at once. More muscles working equals more calories burnt,’ Jeremy explains. ‘Plus, water pulls heat away from your body faster than air does, so your body has to burn extra calories just to stay warm, especially in a cooler pool.’ ## Walking (30 mins) Arguably the most accessible exercise on this list, it was important to include [walking](https://www.womenshealthmag.com/uk/fitness/a70170633/walking-only-exercise-what-happens-body/) in this experiment. ‘After 30 minutes at 3.2 miles per hour \[on the treadmill\], we both burnt almost 200 calories each,’ says Jeremy. ‘But the fat burn is where it gets interesting – 81% of the calories we burnt were from fat – the highest so far. Jogging had only 40% fat burn, and sprints were just 3%.’ Again, though, he flags that fat burn and fat loss are not the same. ‘Just like fasted cardio, what really matters is your total calorie burn,’ says Jeremy. ‘And while walking wasn’t the highest burner, it can quickly add up,’ he adds, highlighting a [study](https://pubmed.ncbi.nlm.nih.gov/28794207/) that found people who added 2.5 hours of extra walking per week (around 20 mins a day), experienced an extra 3.5 pounds of fat loss in 12 weeks. ## Incline walking (6%, 30 mins) One way you can increase the total calorie burn of your walk? Add an incline. ‘Compared to flat walking at the same speed, we both burnt about 50% more calories,’ says Jeremy. That’s a lot of bang for your buck. ###### Related Story - [![](https://hips.hearstapps.com/hmg-prod/images/smiling-african-american-woman-running-on-a-royalty-free-image-1766584776.pjpeg?crop=1.00xw:0.752xh;0,0.00721xh&resize=300:)The best coach-approved incline walking workout](https://www.womenshealthmag.com/uk/fitness/fat-loss/a69858260/incline-walking-best-workout/) ## Walking with a weighted vest (30 mins)* ‘We also tested walking with a 20-pound \[9kg\] backpack to see if it could be the best cardio for losing weight,’ says Jeremy. Also known as [rucking](https://www.womenshealthmag.com/uk/fitness/a60858706/walking-in-a-weighted-vest/), this exercise had different results for each individual. ‘For me, it only burnt 13% more than regular walking,’ says Jeremy. ‘But for Dennis, since 20 pounds is a bigger jump for his body weight, he burnt 30% more,’ he adds, noting that the difference helps explain why people can plateau with fat loss. ‘As you lose fat, it’s like taking off a backpack full of the fat you’ve been carrying around all day. So you burn fewer calories, even if nothing else changes. So to keep fat loss moving, you’ll eventually have to eat a bit less, move a bit more – and ideally, lift weights to prevent muscle loss and keep your metabolism high,’ says Jeremy. ## StairMaster (20 mins) The pair also tested two activities classed as moderate intensity, starting with the [StairMaster](https://www.womenshealthmag.com/uk/fitness/a39595079/25-7-2-workout/) – a marmite gym machine for many. ‘After 20 minutes of watching our favourite shows, the machine said I burnt 223 calories, and Dennis burnt 190,’ says Jeremy. However, ‘cardio machines use generic algorithms to estimate calorie burn, and have been known to be off by up to 10-30%, which explains why, according to the mask, I actually burnt 256 calories and Dennis burnt 215.’ So, if you’re just going on your machine’s number, know that it’s likely conservative. ## Boxing (20 mins) ![Image no longer available](https://media.hearstapps.com/loop/shadow-boxing-1596573955.mp4/poster.jpg) So you’re probably not going to be able to watch your favourite TV show while doing this activity – and if you don’t enjoy it, you might be better off returning to the StairMaster. ‘It felt brutal, but with all the rest between rounds, after 20 minutes, it became clear it wasn't the best cardio for losing weight; the calorie burn was actually about the same as the StairMaster – 270 for me, and 215 for Dennis,’ says Jeremy. For a visual ranking of all the activities, see the figures below ## Jeremy total calories burnt 1. Jogging (20 mins) – 350 kcal 2. Fasted jogging (20 mins) – 335 kcal 3. Kangoo jog (20 mins) – 320 kcal 4. Incline walking, 6% (30 mins) – 295 kcal 5. Swimming (20 mins) – 276 kcal 6. Boxing (20 mins) – 270 kcal 7. StairMaster (20 mins) – 256 kcal 8. Weighted walking, +20 lb (30 mins) – 225 kcal 9. Regular walking, 3.2 mph (30 mins) – 196 kcal 10. HIIT sprints (10 mins) – 178 kcal 11. Jump rope (10 mins) – 146 kcal 12. HIIT bodyweight (10 mins) – 136 kcal ## Dennis total calories burnt 1. Jogging (20 mins) – 260 kcal 2. Incline walking, 6% (30 mins) – 250 kcal 3. Fasted jogging (20 mins) – 250 kcal 4. Kangoo jog (20 mins) – 240 kcal 5. Weighted walking, +20 lb (30 mins) – 226 kcal 6. Swimming (20 mins) – 223 kcal 7. Boxing (20 mins) – 218 kcal 8. StairMaster (20 mins) – 215 kcal 9. Regular walking, 3.2 mph (30 mins) – 175 kcal 10. HIIT sprints (10 mins) – 148 kcal 11. HIIT bodyweight (10 mins) – 100 kcal 12. Jump rope (10 mins) – 69 kcal ## Jeremy – calories burnt per minute 1. HIIT sprints – 17.8 kcal/min 2. Jogging – 17.5 kcal/min 3. Fasted jogging – 16.75 kcal/min 4. Kangoo jog – 16 kcal/min 5. Jump rope – 14.6 kcal/min 6. Swimming – 13.8 kcal/min 7. HIIT bodyweight – 13.6 kcal/min 8. Boxing – 13.5 kcal/min 9. StairMaster – 12.8 kcal/min 10. Incline walking (6%) – 9.8 kcal/min 11. Weighted walking (+20 lb) – 7.5 kcal/min 12. Regular walking (3.2 mph) – 6.5 kcal/min ## Dennis – calories burnt per minute 1. HIIT sprints – 14.8 kcal/min 2. Jogging – 13 kcal/min 3. Fasted jogging – 12.5 kcal/min 4. Kangoo jog – 12 kcal/min 5. Swimming – 11.2 kcal/min 6. Boxing – 10.9 kcal/min 7. StairMaster – 10.8 kcal/min 8. HIIT bodyweight – 10 kcal/min 9. Incline walking (6%) – 8.3 kcal/min 10. Weighted walking (+20 lb) – 7.5 kcal/min 11. Jump rope – 6.9 kcal/min 12. Regular walking (3.2 mph) – 5.8 kcal/min However, these numbers lose meaning if you don’t enjoy the activity and aren’t likely to stick to it – both Jeremy and Dennis say they wouldn’t go with the same ranking when considering other subjective factors such as enjoyment and sustainability. And you don’t need a metabolic mask to figure that out – just some trial and error. ![youtube](https://www.womenshealthmag.com/_assets/design-tokens/fre/static/icons/social/youtube.ce3e1ae.svg?primary=currentColor&id=link-out-embed)[View full post on YouTube](https://www.youtube.com/watch?v=Fz89dJTZsko) *** ###### Related Stories - [![](https://hips.hearstapps.com/hmg-prod/images/young-woman-nordic-walking-in-meadow-germany-low-royalty-free-image-1753952663.pjpeg?crop=1.00xw:0.758xh;0,0.143xh&resize=300:)8 types of walking that are great for fitness](https://www.womenshealthmag.com/uk/fitness/a65560011/types-of-walking-to-boost-fitness/) - [![](https://hips.hearstapps.com/hmg-prod/images/30-000-steps-696765bcd1e01.png?crop=1.00xw:0.752xh;0,0.130xh&resize=300:)‘I did 30,000 steps a day for a week – what I learnt'](https://www.womenshealthmag.com/uk/fitness/a69995618/30000-steps-challenge/) - [![](https://hips.hearstapps.com/hmg-prod/images/weightedvest-68eff63fabdc4.jpg?crop=1xw:1xh;center,top&resize=300:)The truth about the usefulness of weighted vests](https://www.womenshealthmag.com/uk/fitness/a69618972/are-weighted-vests-worth-it/) ![Headshot of Hannah Bradfield](https://hips.hearstapps.com/rover/profile_photos/fa516e85-7a01-4f77-ab15-ee65499e8023_1741102454.file?fill=1:1&resize=120:) [Hannah Bradfield](https://www.womenshealthmag.com/uk/author/438084/hannah-bradfield/) Senior Health and Fitness Writer Hannah Bradfield is a Senior Health and Fitness Writer for Women’s Health UK. An NCTJ-accredited journalist, Hannah graduated from Loughborough University with a BA in English and Sport Science and an MA in Media and Cultural Analysis. She has been covering sports, health and fitness for the last five years and has created content for outlets including BBC Sport, BBC Sounds, Runner’s World and Stylist. She especially enjoys interviewing those working within the community to improve access to sport, exercise and wellness. Hannah is a 2024 John Schofield Trust Fellow and was also named a 2022 Rising Star in Journalism by The Printing Charity. A keen runner, Hannah was firmly a sprinter growing up (also dabbling in long jump) but has since transitioned to longer-distance running. While 10K is her favoured race distance, she loves running or volunteering at parkrun every Saturday, followed, of course, by pastries. She’s always looking for fun new runs and races to do and brunch spots to try. 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Readable Markdown	![cardio exercises ranked for fat burn](https://hips.hearstapps.com/hmg-prod/images/professional-sportswoman-measuring-her-performance-royalty-free-image-1771327612.pjpeg?crop=0.668xw:1.00xh;0.218xw,0&resize=1120:) jacoblund//Getty Images Yes, jogging is a great exercise for [fat loss](https://www.womenshealthmag.com/uk/food/healthy-eating/a65653972/minimally-processed-vs-upf-diet-fat-loss-study/), but it’s also difficult to stick to if you don’t particularly enjoy it. That’s why online fitness coach Jeremy Ethier conducted an experiment into which cardio exercises rival or beat jogging for fat burn. Jeremy is joined by his friend Dennis who has a significantly lower fitness level than him. Because fitness level impacts fat burn due to metabolic, hormonal and muscular adaptations – those with higher fitness levels are typically able to convert stored fat into energy more efficiently – this experiment offers a useful insight into how the ‘best’ cardio exercises might differ depending on someone's fitness level. Scroll for each of their rankings. ## The experiment* They tested each activity using a metabolic mask to measure calorie expenditure – considered the gold standard for such data collection outside of a lab setting. It works by measuring the air you breathe in and out during exercise, tracking how much oxygen you use and carbon dioxide you produce to calculate your calorie burn, and whether those calories derive more from fat or carbohydrates. Whereas smartwatches or gym machines estimate calorie burn based on metrics such as heart rate, speed and body weight. Sex also affects fat burn efficiency. In fact, [researchers from the University of Bath recently found](https://www.bath.ac.uk/announcements/the-fitter-you-are-the-better-you-burn-fat-new-research/) that biological sex and fitness levels are the biggest predictors of people’s ability to burn fat – and that fit women burnt fat more efficiently than men during endurance exercise. So, while this experiment is still accurate, it’s important to note that sex as well as fitness level can impact the results. However, if anything, it makes these activities even more effective for women, if the aforementioned scientific research is anything to go by. ## The results ## Skipping (10 mins) ![Image no longer available](https://media.hearstapps.com/loop/skipping-1586430817.mp4/poster.jpg) First up, how did [skipping](https://www.womenshealthmag.com/uk/fitness/a70309335/5-minutes-daily-skipping-effects/) fare? ‘The jump rope workout we’re doing is considered HIIT: high-intensity interval training. You push hard, rest briefly, then repeat,’ Jeremy says in the video documenting the experiment. ‘This type of cardio exploded in popularity because of the so-called “afterburn” effect.’ He’s referring to your body’s ability to continue burning additional calories hours after your workout due to the exertion. Jeremy burnt 160 calories, with 28 extra ‘afterburn’ calories (measured 20 mins post-recovery) and Dennis burnt 69 calories, with 8 afterburn. ## HIIT (10 mins) On the topic of [HIIT](https://www.womenshealthmag.com/uk/fitness/workouts/a707801/hiit-workout-at-home/), Jeremy and Dennis next tried a YouTube HIIT workout. ‘To boost the intensity without relying on coordination, we turned to one of the most popular YouTube HIIT workouts,’ says Jeremy. Jeremy burnt 136 calories, with 24 afterburn calories and Dennis burnt 100 and 16 respectively. However, Jeremy notes that for both skipping and HIIT, his heart rate didn’t reach what is ‘high enough to classify as “actual” HIIT.’ ‘Which means we're gonna go more intense,’ he adds. ## Sprint interval training (10 mins) And what does more intense look like? Fast sprints. They did 10-15 seconds of all-out sprints, followed by 30-60 seconds of walking. ‘Some researchers claim that just one minute of all-out effort can give you the same benefits as 50 minutes of normal cardio.’ Jeremy burnt 178 calories, with 48 afterburn, and Dennis hit 148 and 27 calories respectively. ‘However, one thing I noticed about the data is that 97% of the calories I burnt were from carbs, and only 3% from fat. We’ll talk more about what this means when we compare it to walking later on,’ adds Jeremy. ## Jogging (20 mins) Now onto the lower intensity cardio workouts, beginning with the classic: jogging. While a nemesis exercise for some, jogging is favoured by others for its accessibility – and how quickly you can see performance improvements. ‘Even though our jog was twice as long as our sprint workout, I was not expecting the calorie burn to almost double as well, with me burning 350 calories and Dennis burning 260 calories,’ says Jeremy. ‘But when you look at our heart rate chart, it starts to make sense. Jogging keeps the heart rate consistently elevated in the high range, whereas HIIT only spikes it briefly during intense intervals.’ ## Fasted jogging (20 mins) ![jogging trainers](https://hips.hearstapps.com/hmg-prod/images/young-sporty-woman-with-smart-watch-tying-shoelaces-royalty-free-image-1771328172.pjpeg?resize=980:) Emilija Manevska//Getty Images Fasted jogging burnt the same number of calories as regular jogging Noting a [study](https://pubmed.ncbi.nlm.nih.gov/27609363/) from the British Journal of Nutrition, which suggests that if you run first thing in the morning on an empty stomach, you burn twice the amount of fat compared with doing the exact same workout after eating, Jeremy explains that they wanted to test the effectiveness of fasted cardio. Indeed, they ‘burnt about the same number of calories as our regular jog – but this time, a bigger chunk of those calories came from fat.’ He cites the work of top exercise science researcher Dr Eric Helms to explain: ‘When you don’t eat before a workout, your body doesn’t have as many carbs to use – so it turns to fat for energy instead.’ However, this isn’t always necessarily a good thing. When you don't have as much fuel on board, your body uses ‘the available fat stores in your body, which sounds great. But then the rest of the day, you're going to be relying on other sources of fuel.’ Whereas, if you do a high-intensity session, you’ll primarily burn carbs, depleting glycogen, meaning you’ll use body fat and fatty acid oxidation for the remainder of the day. ‘In both of those two scenarios, the amount of fat loss you achieve or fat mass gain you achieve is going to be dependent upon the net surplus or deficit, not what happened in those 30 minutes,’ explains Helms. In other words, the bigger picture is important – eg, [diet](https://www.womenshealthmag.com/uk/food/) and exercise frequency. ‘What he’s saying is backed by [long-term studies](https://pmc.ncbi.nlm.nih.gov/articles/PMC9674552), which have found no long-term fat loss benefit to doing cardio fasted, but for some people, fasted cardio still might be the better choice,’ says Jeremy. ‘It’s about doing what you’ll be more likely to stick to, and in our case, our joints were starting to take a beating from all our jogging.’ > > 'It’s about doing what you’ll be more likely to stick to' Adequately fuelling your body remains crucial – even if weight loss is your goal – which is why it’s always advisable to consult an expert for advice and guidance where possible. ## Kangoo jog (20 mins)* ![kangoo boots](https://hips.hearstapps.com/hmg-prod/images/women-do-fitness-and-workout-outdoors-and-jump-on-royalty-free-image-1771328326.pjpeg?resize=980:) frantic00//Getty Images Kangoo boots in action Kangoo-what? ‘They’re banned in races. They look ridiculous. But supposedly, they reduce joint impact by 80% and burn 25% more calories than regular jogging. So could it be the best cardio for losing weight?,’ says Jeremy. Well, Jeremy and Dennis burnt around 315 and 235 calories respectively. ‘Although they definitely felt better on the knees, we ended up burning 10% fewer calories than regular jogging, which might be the weight of the boots \[which cost around £200\] limiting how fast we could run,’ Jeremy notes. ## Swimming (20 mins)* ‘While the mask and drysuit limited our ability to properly swim, just a few minutes in, our heart rates were climbing,’ says Jeremy. ‘After 20 minutes of walking each other like dogs, we ended up burning way more calories than I expected: 276 calories for me, and 223 for Dennis.’ While your [swimming](https://www.womenshealthmag.com/uk/fitness/fat-loss/a60496853/calories-burned-swimming/) session would likely be more efficient than this thanks to the lack of a metabolic mask, it highlights how beneficial the workout is. ‘Unlike most exercises, swimming works nearly every major muscle group at once. More muscles working equals more calories burnt,’ Jeremy explains. ‘Plus, water pulls heat away from your body faster than air does, so your body has to burn extra calories just to stay warm, especially in a cooler pool.’ ## Walking (30 mins) Arguably the most accessible exercise on this list, it was important to include [walking](https://www.womenshealthmag.com/uk/fitness/a70170633/walking-only-exercise-what-happens-body/) in this experiment. ‘After 30 minutes at 3.2 miles per hour \[on the treadmill\], we both burnt almost 200 calories each,’ says Jeremy. ‘But the fat burn is where it gets interesting – 81% of the calories we burnt were from fat – the highest so far. Jogging had only 40% fat burn, and sprints were just 3%.’ Again, though, he flags that fat burn and fat loss are not the same. ‘Just like fasted cardio, what really matters is your total calorie burn,’ says Jeremy. ‘And while walking wasn’t the highest burner, it can quickly add up,’ he adds, highlighting a [study](https://pubmed.ncbi.nlm.nih.gov/28794207/) that found people who added 2.5 hours of extra walking per week (around 20 mins a day), experienced an extra 3.5 pounds of fat loss in 12 weeks. ## Incline walking (6%, 30 mins) One way you can increase the total calorie burn of your walk? Add an incline. ‘Compared to flat walking at the same speed, we both burnt about 50% more calories,’ says Jeremy. That’s a lot of bang for your buck. ## Walking with a weighted vest (30 mins) ‘We also tested walking with a 20-pound \[9kg\] backpack to see if it could be the best cardio for losing weight,’ says Jeremy. Also known as [rucking](https://www.womenshealthmag.com/uk/fitness/a60858706/walking-in-a-weighted-vest/), this exercise had different results for each individual. ‘For me, it only burnt 13% more than regular walking,’ says Jeremy. ‘But for Dennis, since 20 pounds is a bigger jump for his body weight, he burnt 30% more,’ he adds, noting that the difference helps explain why people can plateau with fat loss. ‘As you lose fat, it’s like taking off a backpack full of the fat you’ve been carrying around all day. So you burn fewer calories, even if nothing else changes. So to keep fat loss moving, you’ll eventually have to eat a bit less, move a bit more – and ideally, lift weights to prevent muscle loss and keep your metabolism high,’ says Jeremy. ## StairMaster (20 mins) The pair also tested two activities classed as moderate intensity, starting with the [StairMaster](https://www.womenshealthmag.com/uk/fitness/a39595079/25-7-2-workout/) – a marmite gym machine for many. ‘After 20 minutes of watching our favourite shows, the machine said I burnt 223 calories, and Dennis burnt 190,’ says Jeremy. However, ‘cardio machines use generic algorithms to estimate calorie burn, and have been known to be off by up to 10-30%, which explains why, according to the mask, I actually burnt 256 calories and Dennis burnt 215.’ So, if you’re just going on your machine’s number, know that it’s likely conservative. ## Boxing (20 mins) ![Image no longer available](https://media.hearstapps.com/loop/shadow-boxing-1596573955.mp4/poster.jpg) So you’re probably not going to be able to watch your favourite TV show while doing this activity – and if you don’t enjoy it, you might be better off returning to the StairMaster. ‘It felt brutal, but with all the rest between rounds, after 20 minutes, it became clear it wasn't the best cardio for losing weight; the calorie burn was actually about the same as the StairMaster – 270 for me, and 215 for Dennis,’ says Jeremy. For a visual ranking of all the activities, see the figures below ## Jeremy total calories burnt 1. Jogging (20 mins) – 350 kcal 2. Fasted jogging (20 mins) – 335 kcal 3. Kangoo jog (20 mins) – 320 kcal 4. Incline walking, 6% (30 mins) – 295 kcal 5. Swimming (20 mins) – 276 kcal 6. Boxing (20 mins) – 270 kcal 7. StairMaster (20 mins) – 256 kcal 8. Weighted walking, +20 lb (30 mins) – 225 kcal 9. Regular walking, 3.2 mph (30 mins) – 196 kcal 10. HIIT sprints (10 mins) – 178 kcal 11. Jump rope (10 mins) – 146 kcal 12. HIIT bodyweight (10 mins) – 136 kcal ## Dennis total calories burnt 1. Jogging (20 mins) – 260 kcal 2. Incline walking, 6% (30 mins) – 250 kcal 3. Fasted jogging (20 mins) – 250 kcal 4. Kangoo jog (20 mins) – 240 kcal 5. Weighted walking, +20 lb (30 mins) – 226 kcal 6. Swimming (20 mins) – 223 kcal 7. Boxing (20 mins) – 218 kcal 8. StairMaster (20 mins) – 215 kcal 9. Regular walking, 3.2 mph (30 mins) – 175 kcal 10. HIIT sprints (10 mins) – 148 kcal 11. HIIT bodyweight (10 mins) – 100 kcal 12. Jump rope (10 mins) – 69 kcal ## Jeremy – calories burnt per minute 1. HIIT sprints – 17.8 kcal/min 2. Jogging – 17.5 kcal/min 3. Fasted jogging – 16.75 kcal/min 4. Kangoo jog – 16 kcal/min 5. Jump rope – 14.6 kcal/min 6. Swimming – 13.8 kcal/min 7. HIIT bodyweight – 13.6 kcal/min 8. Boxing – 13.5 kcal/min 9. StairMaster – 12.8 kcal/min 10. Incline walking (6%) – 9.8 kcal/min 11. Weighted walking (+20 lb) – 7.5 kcal/min 12. Regular walking (3.2 mph) – 6.5 kcal/min ## Dennis – calories burnt per minute 1. HIIT sprints – 14.8 kcal/min 2. Jogging – 13 kcal/min 3. Fasted jogging – 12.5 kcal/min 4. Kangoo jog – 12 kcal/min 5. Swimming – 11.2 kcal/min 6. Boxing – 10.9 kcal/min 7. StairMaster – 10.8 kcal/min 8. HIIT bodyweight – 10 kcal/min 9. Incline walking (6%) – 8.3 kcal/min 10. Weighted walking (+20 lb) – 7.5 kcal/min 11. Jump rope – 6.9 kcal/min 12. Regular walking (3.2 mph) – 5.8 kcal/min However, these numbers lose meaning if you don’t enjoy the activity and aren’t likely to stick to it – both Jeremy and Dennis say they wouldn’t go with the same ranking when considering other subjective factors such as enjoyment and sustainability. And you don’t need a metabolic mask to figure that out – just some trial and error. *** ![Headshot of Hannah Bradfield](https://hips.hearstapps.com/rover/profile_photos/fa516e85-7a01-4f77-ab15-ee65499e8023_1741102454.file?fill=1:1&resize=120:) Hannah Bradfield is a Senior Health and Fitness Writer for Women’s Health UK. An NCTJ-accredited journalist, Hannah graduated from Loughborough University with a BA in English and Sport Science and an MA in Media and Cultural Analysis. She has been covering sports, health and fitness for the last five years and has created content for outlets including BBC Sport, BBC Sounds, Runner’s World* and Stylist. She especially enjoys interviewing those working within the community to improve access to sport, exercise and wellness. Hannah is a 2024 John Schofield Trust Fellow and was also named a 2022 Rising Star in Journalism by The Printing Charity. A keen runner, Hannah was firmly a sprinter growing up (also dabbling in long jump) but has since transitioned to longer-distance running. While 10K is her favoured race distance, she loves running or volunteering at parkrun every Saturday, followed, of course, by pastries. She’s always looking for fun new runs and races to do and brunch spots to try.
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