Everything That Burns More Fat Than Jogging

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This one exercise burns twice as much fat as jogging and that’s just 1 of the 12 popular cardio exercises we tested, using the world’s most accurate calorie tracker, to measure not just total calories but also fat and carb burn, to finally settle the question: what's the best cardio for fat loss? By the end, you’ll know exactly which are the best cardio exercises to help you get leaner, faster, and which ones are wasting your time. Starting with the one cardio workout every kid knows how to do: jump rope.

First up, high-intensity cardio workouts.
Jump Rope (10 mins)Jeremy: 160 cal +28 afterburn | Dennis: 69 cal + 8 afterburnThis classic movement turned out to be a very time-efficient cardio workout. While it didn't trigger much afterburn, it delivered a high calorie-per-minute ratio for those short on time.

YouTube HIIT (10 mins)Jeremy: 136 cal + 24 afterburn | Dennis: 100 cal + 16 afterburnThis popular format blends bodyweight exercises with short rest intervals. While it technically qualifies as high-intensity, both I found it didn’t push my heart rate high enough to qualify as true HIIT.

Sprints (10 mins)Jeremy: 178 cal + 48 afterburn | Dennis: 148 cal + 27 afterburnSprints burned the most calories per minute — and produced the highest afterburn, thanks to pushing heart rate above 85% max. But interestingly, 97% of calories burned came from carbs. But burning more carbs during cardio doesn't mean you're not losing fat. Your body tends to switch to fat burning after intense carb-based workouts, especially during recovery. That’s why total energy burned — including afterburn — matters more than what fuel source was used during the workout.

Next up, low-intensity cardio workouts.
Jogging (20 mins)Jeremy: 350 cal | Dennis: 260 calThis workout had the highest total calorie burn per session. While it didn’t trigger much afterburn compared to sprints, the steady heart rate made jogging one of the most consistent and scalable forms of cardio for fat loss.

Fasted Jogging (20 mins)Jeremy: ~350 cal | Dennis: ~260 calCalories burned remained the same, but a larger percentage came from fat. However, long-term studies show fasted cardio doesn’t result in more fat loss — because the total energy balance (not fat burned during the workout) drives fat loss.

Walking (30 mins)Jeremy: ~200 cal | Dennis: ~200 calSurprisingly efficient: 81% of calories burned came from fat — the highest fat percentage of all workouts tested. But remember: fat burn during exercise ≠ fat loss. You can burn lots of fat in-session and still not lose body fat if you're not in a calorie deficit.

Incline Walking (30 mins)Jeremy: ~300 cal | Dennis: ~300 calIncline walking raised the burn by ~50% compared to flat walking — and is easier on the joints than jogging. A strong low-impact contender for the best cardio for fat loss, especially for beginners.

Weighted Walking (30 mins)Jeremy: ~225 cal (+13%) | Dennis: ~260 cal (+30%)Adding a 20-lb backpack significantly increased calorie burn — especially for Dennis, since the weight made up a larger proportion of his body weight.

Kangoo Jog (20 mins)Jeremy: ~315 cal (10% less than jogging) | Dennis: ~235 calDespite the hype, these rebound boots burned slightly fewer calories than regular jogging — likely due to limited running speed. Still, they reduced joint impact and made the workout more enjoyable.

Swimming (20 mins)Jeremy: 276 cal | Dennis: 223 calSwimming activated nearly every major muscle group and provided a strong calorie burn with very low joint stress. Water also cools the body faster, forcing you to burn more energy just to stay warm. A top-tier option among best cardio exercises for total-body impact and fat loss support.

Finally, moderate-intensity cardio workouts.
StairMaster (20 mins)Jeremy: 256 cal | Dennis: 215 calThis gym staple delivered high calorie burn without much variation in intensity. However, machines often overestimate burn by 10–30%, so the mask-tracked numbers here give a more accurate view.

Boxing (20 mins)Jeremy: 270 cal | Dennis: 215 calEngaging and skill-based, boxing helped both push harder without overthinking. Calorie burn was similar to StairMaster, but more enjoyable — which matters when choosing the best cardio exercises for consistency.

Ultimately, the best cardio for fat loss isn’t the workout that burns the most fat during the session — it’s the one that helps you stay consistent, recover well, and keep your total calories burned high enough to create real change. Whether it’s walking, boxing, or sprinting, the best cardio workout is the one that fits you.