How to Do Afterburn Exercises

Afterburn exercises, which include a mixture of strength training and intense cardio, can help you literally torch excess calories for hours after you've left the gym. The afterburn phenomenon, also known as excess post-exercise oxygen consumption (EPOC), increases your metabolism as your body slowly returns to its pre-exercise, average-oxygen-consuming state. The trick to triggering afterburn, which can last anywhere from 15 minutes to 48 hours, is high intensity bursts of activity followed by short rest periods. The longer your total workout, the longer your afterburn will last. For best results, perform your exercises three times a week.

Things You'll Need

  • Medium to heavy kettlebells
  • Medium to heavy dumbbells
  • Timer
  • Jump rope
  • Exercise mat (optional)
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Instructions

    • 1

      Stand with your feet slightly wider than hip width and hold a medium to heavy kettlebell in front of you to perform kettlebell swings. Bend your knees and keep your abs tight as you swing the kettle between your legs and up, until the weight is level with your shoulders. Keep your arms straight and return to the start. Use a weight that's heavy enough to fatigue you after just six to 12 repetitions. Kettlebell swings work your abs, back, shoulders, arms and legs and incorporate strength and cardio, making them an effective afterburn exercise. Rest for just 30 seconds before continuing to the next exercise. High intensity exercise combined with short rest periods is the key to producing an afterburn effect.

    • 2

      Lie on a weight bench with a medium to heavy dumbbell in each hand to perform bench presses. Plant your feet on the ground and hold the dumbbells at your chest with your elbows bent. Tighten your abs and straighten your arms to lift the dumbbells. Lower the weights to your chest. Use weights heavy enough to fatigue you after one set of six to 12 reps. Heavy weights work your muscles to their maximum potential and help trigger afterburn. Rest for 30 seconds.

    • 3

      Stand with feet shoulder-width apart to begin jump squats. Plant your feet and bend your knees until your thighs are parallel to the floor. Stick out your bum while keeping your back straight. This is a standard squat. From this position, push off with your feet and knees and jump explosively in the air. Land lightly on the balls of your feet to avoid joint pain and move immediately into the squat position.mPerform as many jump squats as you can in 60 seconds.

    • 4

      Lie on your stomach on the floor or an exercise mat to perform pushups. Plant your hands by your shoulders and keep your toes and the balls of your feet on the mat. Push up with your hands so that your arms are straight and your body is off the mat. Bend your elbows to a 90-degree angle to lower yourself toward the floor. Make sure your body forms a straight line from your shoulders to your heels. Straighten your arms and do as many pushups as you can in 60 seconds. Rest for 30 seconds.

    • 5

      Return to a pushup position to perform burpees. Do one pushup and immediately jump forward to plant your feet under your hips. Push up with your arms and legs to jump explosively into the air. Land lightly on your feet to avoid joint pain and do one squat. Place your hands on the ground and jump backward with both feet to return to a pushup position. Aside from the strength training of squats and pushups, the explosive jumps have an intense cardio element. Do as many burpees as you can in one minute. Rest for 30 seconds

    • 6

      Lie on your back with your knees bent and your feet flat on the floor to perform bicycle kicks. Place your hands behind your head with your elbows bent as you tighten your abs and lift your head and shoulders off the floor. Lift your legs into the air so that your body forms a 90-degree angle. Bend your left leg toward your chest while keeping your right leg straight, then straighten your left while bending your right leg. If you feel tension in your shoulders or neck, place your elbows on the floor behind you and rest your weight on your forearms. Do as many bicycle kicks as you can in 60 seconds. Rest for 30 seconds.

    • 7

      Perform short sprints to increase metabolism and trigger afterburn. On a smooth track, sprint at top speed for one minute. Rest by standing still, walking or lightly jogging for 30 seconds. Repeat for 10 to 30 minutes, or until you can't do another full minute sprint.

    • 8

      Jump rope at top speed for one minute, followed by 30 seconds of rest. Repeat for 10 to 30 minutes. You can also perform high kicks if you tend to trip with a jump rope. Stand with feet hip-width apart, arms straight by your sides. Bend your right knee to your chest as high as you can, as you bend your left arm at a 90-degree angle. Lower your right leg and left arm and lift your left knee and right arm. Do as many high kicks as you can in one minute, rest for 30 seconds and continue for 10 to 30 minutes.