Fitness coach Jeremy Ethier put 11 different exercises to the test in a YouTube video to find which routine delivers the greatest calorie burn in the shortest time, Men’s Health reported.
Walking 10,000 steps a day is often treated as standard advice for fat loss and fitness. However, hitting that daily target can prove time-consuming for many schedules.
“Walking 10,000 steps a day is one of the simplest ways to lose fat. But there is one problem with it. Time,” said Jeremy Ethier, fitness coach.
A review published in The Lancet Public Health found that walking 7,000 steps a day was associated with a 47% lower risk of all-cause mortality compared with 2,000 steps.
Measuring Energy Expenditure
Ethier recruited two participants, Melody and Dennis, to test each alternative exercise alongside him. The group used specialized equipment that measured oxygen consumption and carbon dioxide production to estimate exact energy expenditure.
“We’re using three of us to test every exercise because different body types and fitness levels may not all respond the same way,” Ethier explained.
The trio first walked 10,000 steps to establish a baseline. Ethier burned 418 calories, Melody burned 438, and Dennis burned 342 during a walk that lasted more than 90 minutes.
Comparing Alternative Exercises
Japanese walking involves alternating three minutes of brisk walking with three minutes at a slower pace for 30 minutes. Melody burned 249 calories during this test, while Ethier burned 144 and Dennis burned 114.
“She actually managed to get her heart rate quite high and it stayed relatively high even during the slower intervals,” Ethier said.
Incline walking at 3mph on a 9% incline for 20 minutes proved highly effective. Ethier burned 166 calories, Melody burned 252, and Dennis burned 124.
“The incline forces your big lower-body muscles like your quads and glutes to work harder. And the higher the incline, the harder these muscles work,” Ethier explained.
Finding the Right Routine
The StairMaster also produced high energy expenditure during 20 minutes at level 7. Ethier burned 224 calories, Melody burned 300, and Dennis burned 136.
Ethier emphasized that these high-intensity alternatives should not replace walking entirely. He said that regular walking remains simple and effective for daily activity.
“I just don’t want people to take this literally and just not do any walking. I think it shows how even plain old walking, it does burn calories and it’s very easy to do,” Ethier said.
“Whether it’s incline walking, jogging around your living room, or plain old walking, the best exercise is rarely the one that burns the most, but the one you can actually stick to,” Ethier added.
Common Questions About Calorie Burn and Rucking
How many calories does a baseline 10,000-step walk burn?
Baseline testing showed that Ethier burned 418 calories, Melody burned 438, and Dennis burned 342 while completing 10,000 steps.
What equipment was used to measure calorie burn?
The participants used specialized equipment that measured oxygen consumption and carbon dioxide production to calculate precise energy expenditure.
How much does rucking increase calorie burn?
Rucking with a 20lb weighted vest for 20 minutes increased calorie expenditure by approximately 20% to 30% compared with regular walking.