Afterburn Effect Exercises and Training Methods

Here are a few afterburn training exercises to get you on track to losing those pesky extra pounds. Programs like P90x and rushfit are great if you are looking for a way to gain muscle and burn fat at the same time. Burning fat whilst at the same time gaining muscle is something that many people struggle with, and it is certainly not easy. You need to make sure you have your workout plan and diet plan absolutely spot-on or you could find yourself treading water and not seeing results for a long time, which can be extremely frustrating.

Should you invest in a workout program such as rushfit or p90x? Yes and no. If you already have a set workout and nutritional plan that is working well for you then you probably won’t gain much from one of these types of products. However, if you are struggling to get a set routine organised and need guidance, then you will gain a lot and you can be certain that you are getting solid advice and training from someone who knows what they are talking about.

So what types of exercises can help take the afterburn to a whole new level?

You want to make sure that each an every workout takes advantage of the afterburn effect as much as possible so that you can burn off as much fat as possible. The key is to turn up the intensity on your workouts and lower the total time of the workout. Your metabolism can be raised through cardio exercise, plyometric circuits and weight training.


When you are on your cardio day, it is all about high intensity interval training. This means short bursts of high intensity exercise such as sprinting or punching a heavy bag at 90-95% effort for around 1 minute. Follow this up with a 30 second rest period at a low intensity of around 20%, then repeat the cycle. This exercise-rest cycle should be repeated around 10 times or for a total of 15 to 20 minutes.

This is only a guideline workout – there are countless ways to modify an interval training workout using different sports and different work/rest periods. Check out the videos below for some inspiration!

This guy uses sprinting and walking up and down his gym for his interval training. The work/rest periods and performed at a ratio of 1:1, and he performs the complete workout 3 times per week.

The video above is a great example of how you can perform interval training pretty much anywhere. In this case, the guy is using a jumprope on his patio performing a work to rest ratio of 2:1, ie. 2 minutes of high intensity jumping followed by 1 minute of rest. It is worth noting that for example purposes, the exercise isn’t performed at 100% intensity, which you should be doing.

This is a great explanation of HIIT and how it can be applied to any sport or application.

Weight Training

When it comes to weight training, just like when doing your cardio, you need to up the intensity a notch and use heavy weights. Typically a good workout would involve sets of 5-8 reps lifting 80-90% of your one rep maximum. With short rest periods this will get the heart pumping and maximise your EPOC. You also want to concentrate on the types of lifts you are doing. Compound lifts are ideal as they work multiple muscle groups which puts much more strain on the body – great for building lots of lean muscle! Check out the videos below for some examples of compound exercises to work on:

This is a great example of the difference between compound and isolation exercises and why you should be doing the former.

Bench Press

Barbell Squat

Pull Ups

Now that you have a few ideas about afterburn training you should be able to start formulating your own workout routine to get you on the road to shedding fat an building muscle.

12 thoughts on “Afterburn Effect Exercises and Training Methods”

  1. Hi
    I do not want to build weight, just want to transform my current body and defining it…bringing out the muscle from behind the fat. If you could please help me formulate a workout for this. biceps, triceps, chest, back, forearms and abs. I don’t join a gym work from home…with only dumbells.

    Please help

  2. I have been training for many year, never to compete, I just don’t like the fact to be fat. I have been off exercise for about two year as I was getting train at work, 2 years at university did a severe damage on my weight. So finish uni when back to my exercise from last march, from then till september I did lost 3 stones, GREAT :-) off course not with out a killing routine which include 40 min cycling in each way to work (1 hour 20 min per day) + around the same length of try workout, crazy :-0. Enjoyable though, as I love to do exercise and I was getting good results,but after few months of that I was getting tired and not performing well. Apart leaving in England weather in winter time is not good for cycling. Using public transport it means that will only have around 40 min. of good training before start working, good thing there is a n in site gym at work. So searching for options in this festive season in how to make the most of those 40 min and having a couple weeks break of the gym., I came across with this your article, which it has been of great help so far as I’m changing my routine from now on. Regarding diet it wont be a problem as I have been brought up with healthy eating habits. everything fresh, not sauce jars or precooked food.
    Thanks for your article it has been very helpful

    1. Great work Edgar, it sounds like you’ve got everything under control, you’ll be in great shape in no time (if you aren’t already)! I’m glad you found the article useful and good luck! :)

  3. Thank you, Alycia K., for explaining HIIT in lay(woman’s) terms. I feel like I can use this and will be checking in often for ideas and routines. Your shape is a great witness; you look feminine and healthy. I’m a short, bulky woman so Up til now, I have been concerned about hulking out. Working out to maximum has not been a reality but this gives me hope. :) kdg

  4. So fr instance i work out every day no im not fat but im not ripped when i do the afterburn affect once n lose that body fat ta be rippied n go back ta normal crazy training will this fat come back?

  5. what if you already have some definition to your muscles will this type of workout still work or is better to do more direct workouts for specific muscles?

  6. If i want the afterburn affect should i sprint on the treadmill for a minute and rest 30 seconds and repeat 10 times? I am trying to clear things up. Also would this be better than me running for about 25 minutes burning 250 calories?

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