Losing fat isn’t just about diet. Physical activity plays a crucial role: it speeds up calorie expenditure, boosts your metabolism, and strengthens your body. But the key is to choose the right exercises. Some are incredibly effective, while others aren’t nearly as useful as people think…

Here’s a clear ranking from the least effective to the most powerful  with my personal ratings and explanations. Based on feedback and opinions from sports coaches.

1. Stair Climbing

A serious fat burner! Stair climbing works your lower body intensely and raises your heart rate fast. The downside? It’s very demanding and tough to maintain long term. Great for short challenges, but difficult to make into a daily habit. This exercise therefore receives a score of 6/10

Tip: If you don’t have stairs at home, step machines at the gym are a great substitute.

2. Crunches/Abs

Bad news: endless ab workouts won’t melt belly fat. However, doing ab exercises with weights can help strengthen your core and improve posture. But as a fat-burning tool? Not effective. This exercise therefore receives a score of 1/10

3. Running

Running is highly effective  just look at marathoners. It burns tons of calories, but it’s also harsh on the joints. Worse, running too long can increase cortisol (the stress hormone), which can actually block fat loss. This exercise therefore receives a score of 7/10

Tip: Stick to moderate sessions (20 - 40 minutes) instead of exhausting long runs.

4. Incline Walking

Simple, accessible, and extremely effective. Walking on a treadmill at a 12% incline, 5 km/h speed, for 30 minutes (the 5-12-30 method) is one of the best fat-loss workouts  and it’s joint-friendly. This exercise therefore receives a score of 10

The 5-12-30 Method Explained

The 5-12-30 method is a treadmill workout that became popular on TikTok for its simplicity and fat-burning effectiveness:

• 5: Set the treadmill incline to 5%
• 12: Walk at a speed of around 5 km/h (about 3.7 mph)
• 30: Keep walking for 30 minutes
   

This technique works because the incline significantly increases calorie burn compared to flat walking. It’s also beginner-friendly, improves cardiovascular health, and strengthens leg muscles without the impact of running. Many people use it as a low-impact yet effective alternative to HIIT or traditional running workouts.

5. Cycling

Great for cardio, but not very calorie-intensive if you just pedal casually. To really benefit, you need to crank up the resistance and keep a steady pace. This exercise therefore receives a score of 4/10

6. Jump Rope

A classic fat-burning workout. It torches calories in very little time. The challenge? Technique. It takes practice to do it smoothly without gassing out too quickly. Once mastered, it’s unbeatable for time efficiency. This exercise therefore receives a score of 7/10

Tip: 10 minutes of jump rope ≈ 30 minutes of running.

7. Weight Training

The king of fat loss in the long run. Why? Because building muscle increases your basal metabolic rate. Translation: more muscle = more calories burned, even at rest. The most valuable investment you can make. This exercise therefore receives a score of 10

8. Elliptical Trainer

Low-impact, accessible, and beginner-friendly but limited for fast results. Good as a complement, but not a main fat-loss tool. This exercise therefore receives a score of 4/10

9. Rowing

Highly underrated. Rowing works both upper and lower body, builds strength, and provides solid cardio. Excellent for calorie burn while also toning the back and arms. This exercise therefore receives a score of 6/10

10. HIIT

High Intensity Interval Training is fantastic for boosting metabolism and burning fat. The catch? It’s demanding and, if done poorly, tough on your joints. This exercise therefore receives a score of 7/10

11. Swimming

A full-body workout that’s easy on the joints while torching calories. Regular swimmers often have lean, toned physiques. This exercise therefore receives a score of 8/10

12. Boxing

One of the most complete sports for fat loss. Boxers are known for being extremely lean. The challenge is finding a club and enjoying the combat aspect. This exercise therefore receives a score of 8/10

There’s no such thing as one magical exercise. The secret is to pick something you love and can stick to. Weight training and incline walking are perfect for consistency, while jump rope, boxing, and HIIT are great for accelerating results.

The golden rule: consistency beats intensity. Choose the activity you enjoy, and fat loss will follow.