Burn Baby Burn
The afterburn effects is basically the increased quantity of calories burned after exercise. The human body's demand for oxygen increases with the intensity of your workout. During intense exercise, your body needs more oxygen than what breathing can provide. This gap between the demand for oxygen in the muscles, and the actual amount of oxygen delivered is called the "oxygen debt". In order to "pay off" the oxygen debt, restore balance and "cool off", the human body usually needs a few
hours. In that time, it consumes more than 10 liters of extra oxygen, thus burning more calories post–workout. You can continue to burn calories up to 72 hrs. hours, which means your body can burn extra calories for as long as three days after a workout!
COMBINE CARDIO & STRENGTH INTERVALS
When it comes to using your time efficiently and maintaining muscle and strength, high intensity interval training (HIIT) is a better solution than long cardio sessions. HIIT workouts combine short bursts of intense strength, resistance, and cardio exercise with periods of rest or recovery. Studies show a higher calorie burn during and after HIIT workouts than steady-state cardio, which help boost metabolism and maximize fat loss.
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Dynamic jumping moves that increase your power. You'll exert a lot of effort during short intervals by explosively contracting and stretching your muscles. Plyometrics
aren't for beginners or for the injured. Their high-impact nature could cause injury or make one worse.
20 Box Jumps
20 Jump Squats
30 Mountain Climbers
20 Frog Jumps
30 Plank Jacks
30 Lateral Skater Jumps
Repeat each exercise 3 rounds or more
Strength Circuit Training
Using compound movements, and/or super setting exercises, is shown to result in a larger EPOC effect. Specifically, heavy training loads and shorter recovery intervals between exercises places greater demand on your body to replace energy during exercise.
Try this workout. Pick a challenging weight and complete each exercise back- to-back with no rest. Rest two minutes after the circuit and repeat circuit three times:
15 Dumbbell Shoulder Presses
15 Dumbbell Rows
20 Reverse Crunches
20 Bicycle Crunches