Afterburn Effect: How to Burn More Calories After Your Workout

Do you want to burn calories not only during your workout but also afterward? Then the afterburn effect is perfect for you! This effect, also known as EPOC (excess post-exercise oxygen consumption), ensures that your body continues to burn more calories even after your workout. In this article, you'll learn how to maximize the afterburn effect through intense strength training and HIIT (High Intensity Interval Training).

What is the Afterburn Effect?

The afterburn effect describes the increased oxygen intake and associated calorie burn following intense physical activity. During exercise, an oxygen deficit occurs that your body compensates for afterward—and in doing so, it consumes additional energy. This effect can last up to 38 hours, depending on the intensity and duration of the exertion.

How Do You Activate the Afterburn Effect?

To utilize the afterburn effect, you need to challenge your body intensely. Studies show that an exercise intensity of at least 65% of your maximum heart rate (HRmax) is necessary to achieve a significant EPOC. Particularly effective methods include HIIT and intense strength training.

Intense Strength Training

Strength training with high volume and intensity has proven particularly effective in maximizing the afterburn effect. Exercises like squats, which engage many muscle groups, are ideal. A training plan could look something like this:

• Sets: 30 to 60 sets per workout session
• Repetitions: 8 to 12 repetitions per set
• Breaks: Short breaks between sets to maintain high intensity

High Intensity Interval Training (HIIT)

HIIT is another method to maximize the afterburn effect. Here, you alternate between short, high-intensity intervals and active recovery phases. An example of a HIIT workout:

• Interval: 30 seconds of maximum effort (e.g., sprints, burpees)
• Break: 90 seconds of active recovery (e.g., slow jogging)
• Repetitions: 8 to 12 intervals per workout session

How Many Additional Calories Do You Burn?

The exact number of additional calories burned through the afterburn effect varies depending on the study. Some investigations mention only 50 calories, while others have measured several hundred calories. However, researchers agree that EPOC is higher with intense exertion and more pronounced in untrained individuals.

Your Path to Success

The afterburn effect is an additional reason why you should regularly incorporate intense strength training and HIIT into your workout routine. Besides increased calorie burn, you also benefit from other health advantages like improved cardiovascular fitness and increased muscle mass. Stay committed and use the afterburn effect to achieve your fitness goals!