Do you know that there are some cardio workouts that can make your body keep burning calories and building muscles after exercising? Do you want to maximize that effect? Then, read this post!
Here, I am going to walk you through the definition of the afterburn effect and the three best cardio workouts that maximize your afterburn.
Understand The Science Of The Afterburn Effect (EPOC)
EPOC is the increase in the rate that calories are burned (also known as metabolism) after one person ends a workout session.
The elevated metabolism results in elevated oxygen consumption – which requires the body to recover and get back to its pre-exercise state.
EPOC is impacted by many elements:
- Higher core temperature
- Increased neurotransmitters
- Increased heart rate
- Elevated ventilation
- Re-oxygenation of the hemoglobin and myoglobin
- The re-synthesis of lactate to glycogen
It can last up to 72 hours– which is equivalent to 3 days - after a workout session.
According to many reliable studies, intensity is key to affect how long EPOC will last and how many calories are burned after a workout.
3 Cardio Workouts That Maximize Your Afterburn
Workout 1: Cardio + HIIT
HIIT is short, high-intensity bursts of cardio exercise alternated with equal or longer periods of rest. The sweet spot for each HIIT workout session is somewhere between 20-30 minutes.
It is a safe and very effective workout to maximize your afterburn. Here are specific heart-pumping routines for each exercise level.
Note: You can adjust the numbers of each exercise to your physical health conditions.
However, make sure to complete each move back-to-back with no rest within 30 seconds and do your best like your life depends upon it. Rest 30 seconds.
Repeat for however long the workout takes
For beginners – 10 to 15 minutes total
- 5-minute warmup
- 20 Alternating lunges
- 20 mountain climbers
- 20 Burpees without push ups
- 20 Kneeling push ups
- 20 Bodyweight squat
- 5-minute stretching
For intermediate-level exercisers – 20 minutes’ total
- 5-minute warmup
- 20 Mountain Climbers
- 20 Jump Lunges
- 20 Regular Pushups
- 20 Squat Jumps
- 20 Burpees with push up
- 5-minute stretching
For pro exercisers – 30 minutes’ total
- 5-minute warmup
- 20 Mountain Climbers with Twist
- 20 Single-Leg Bulgarian Squats
- 20 Navy Seal Push Ups
- 20 Tuck Jumps
- 20 Full Burpees with Push Up and Jump
- 5-minute stretching
Workout 2: Cardio + Weights
Adding or combining weight training to your cardio workouts is a smart move to help you get you over a plateau, increase your resting metabolic rate, and extend that burn.
To get the highest EPOC, I picked total-body weight training combined with cardio workouts. You only need to practice this workout 2 or 3 times per week - which is perfect for busy individuals with a tight schedule.
What you will need:
- Two 10-pound dumbbells or a trap bar
Below is how to perform the workout:
From the starting spot (Point A), grasp the weight, and walk 20 yards. Put the weight down (point B), sprint to point A, then sprint back to point B.
Rest one minute. That’s one circuit.
Do the circuit five times.
10-minute stretching
Workout 3: Mixed moves
This workout is perfect for both indoors and outdoors.
If you intend to walk/jog/run indoors, a treadmill is the must-have fitness equipment. On the contrary, choose a running route that is flat and non-obstacle. To increase the intensity, choose sloppy terrain.
The total workout time is 25 minutes.
Here is how to do the workout:
5-minute jogging or brisk walking at your comfortable pace
2-minute slightly faster jogging or walking (as long as you feel a bit breathless)
20 Plyo-Jacks
1-minute fast jogging or sprinting (pick up the fastest speed as you can)
1-minute slightly slower jogging or walking (as long as your heart rate lowers to baseline)
20 Plyo-Jacks
1-minute fast jogging or sprinting (pick up the fastest speed as you can)
1-minute slightly slower jogging or walking (as long as your heart rate lowers to baseline)
20 Jumping Lunges
1-minute fast jogging or sprinting (pick up the fastest speed as you can)
20 Jumping Lunges
1-minute fast jogging or sprinting (pick up the fastest speed as you can)
2-minute slightly slower jogging or walking (as long as your heart rate lowers to baseline)
3-minute jogging or brisk walking at your comfortable pace
5-minute stretching
Alternatives for indoor workout version
If you’re running on a treadmill and there are free weights available in your home gym. You can combine running with some weight training exercises.
Replace Plyo-Jacks and Jumping Lunges to Triceps Kickback, Reverse-Lunge Curl, Running Man, Plank Low Row, or Thrusters while holding dumbbells.
Conclusion
Above are three different cardio workouts that maximize your afterburn. Determine your physical health conditions to choose the right one. Remember to warm up thoroughly before getting started and perform stretch exercises after that.
Rest appropriately and follow a healthy diet. Thanks for reading!
