Cardio Workouts That Maximize Your Afterburn

Last updated on March 19, 2023

What Is The Afterburn Effect | Workout & Exercises | Post Exercise Oxygen Consumption | Bottom Line

What Is The Afterburn Effect?

The “afterburn” is the term used to describe the number of calories you burn after your workout. When you do exercise, your body needs the energy to rebuild the muscles that were broken down during your workout. This energy comes from the calories you burned during your workout. The more energy your body needs to rebuild those muscles, the more calories you will burn after your workout.

When it comes to cardio workouts, there are a few things you need to keep in mind to maximize your afterburn. The first is that you want to make sure you are working hard enough. You should be sweating and nearly out of breath several times during your workout. This will also make sure that you will burn more calories.

The second is that you want to mix up your workouts. Doing the same thing every time will eventually lead to boredom and decreased results. Try different types of cardio exercises, or switch up your routine every few weeks. This gives the body different stimuli which is ideal in cardio as well as in strength training and to burn calories.

Finally, make sure you’re giving your body enough time to recover between workouts and drink enough water. Cardio can be tough on the body, especially if you’re doing high-intensity exercises.

So with that in mind, below are cardio workouts and training options, that maximize the afterburn effect and help you to burn calories.

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Jump Rope

One of the best cardio workouts that you can do to maximize your afterburn and burn calories is jumping rope. This simple workout is a great way to get your heart rate up and get in a good cardio workout. All you need is a jump rope and a little space, and you can get a great workout in.

To maximize your afterburn effect with jumping rope, make sure that you are using a fast pace and jumping as high as you can. This will help to get your heart rate up and work those muscles. You can also add in some variations, such as double unders or running in place, to mix things up.

You can do this exercise in intervals as part of an interval routine or in combination with circuit training and weight training as well. A great exercise in which your body burns a lot of calories. A great addition to every workout plan!

Sprinting

Another great cardio exercise that you can do to get the most out of your afterburn effect is sprinting. This is a fantastic method to get an intense exercise and strengthen your muscles. A sprint workout is also an excellent method to burn calories, making it an ideal exercise for people trying to slim down or get more definition.

To maximize your afterburn with sprinting, make sure that you are going as fast as you can. You can also add in some hills or other obstacles to make things more challenging.

HIIT Workouts

HIIT workouts are one of the best and most effective workouts that you can do to maximize your afterburn effect. HIIT stands for high-intensity-interval-training, and it is also a great way to get your heart rate up and burn a lot of calories. Therefore it is a good choice, if you want to burn fat or lose weight while maintaining or building muscle mass.

HIIT workouts involve alternating between periods of high-intensity activity and low-intensity (resting level is low) activity. This is a great way to get your heart rate up and down, which can help to maximize your afterburn.

There are a variety of HIIT workouts that you can do, so it is sure to fit your fitness level. The two cardio exercises above can also be done as a HIIT workout if you do them in intervals. Strength training elements are a good fit for HIIT too. Generally speaking, HIIT is a great addition to every workout plan!

Tabata Training

Tabata training is a type of HIIT that involves doing 20 seconds of high-intensity exercise, followed by 10 seconds of rest (resting level is can be high), for a total of four minutes. It’s a great way to get your heart rate up and burn calories in a short amount of time.

This is great for people who don’t have much time, or just trying to start getting in shape again. You can include strength training elements or exercises as well as pure cardio exercises like sprinting into your tabata training. Or add some ab exercises to the workout.

Be creative and give tabata training a try!

Interval Training

An additional cardio exercise that you may do to get the most out of your afterburn effect is interval training. Interval training, such as HIIT workouts, involves alternating between high-intensity activity and rest periods. During the work phase, HIIT focuses on ongoing 110 percent, which is followed by moderately paced “breaks.” Interval training may be moderate from the start and include a low/resting period during the break.

Interval training is a great way to to maximize afterburn. You can do interval training with any cardio exercise, so find one that you enjoy and give it a try.

Stationary Bike

A stationary bike is another great option for a cardio workout that will help to maximize your afterburn effect. This workout is low-impact, so it is easy on your joints too. It is also a great option if you are trying to avoid high-impact activities, while burning calories.

To get the most out of your afterburn with a stationary bike, make sure that you are pedaling at a fast pace. If you find that you are getting bored, try adding in some variations in speed. You can also try doing a HIIT workout on a stationary bike by pedaling for a minute at a high intensity and then pedaling slowly for a minute to recover. Depending on your fitness level you can change up the intervals.

Swimming

Swimming is another excellent cardio workout. This low-impact activity is easy on your joints, while you are working several muscle groups simultaneously. It is also a great way to cool down on a hot day, while burning calories and maximize the afterburn effect at the same time.

Elliptical

The elliptical gives you a great workout for your legs, so it’s an excellent choice if you want to slim down. This cardio exercise is also low-impact, making it easy on your joints.

Make sure you’re exercising at a fast pace to get the most out of your elliptical afterburn effect. You may also add in some changes, such as going backward or utilizing the arms more, to keep things interesting.

Rowing Machine

A rowing machine is a great option for a cardio workout because it gives you a full-body workout. This exercise is also low-impact, which makes it easy on your joints.

Rowing is an excellent way to have a great workout session. You work sever muscles at the same time, which makes it an excellent choice for doing HIIT or circuit training as well. While burning calories and building muscle, especially if you are doing high intensity intervals.

Of course, you can work out in a moderate-intensity for a longer period to get results too. This can also help you to lose weight and to get the most out of the afterburn effect.

Air Bike

An air bike, also known as a fan bike, is another great option for a cardio workout. This type of exercise bike is similar to a stationary bike, but it has fans instead of pedals. The fans make it more challenging to pedal, so you can get a great workout with an air bike.

To get the most out of your workout session with an air bike, make sure that you are pedaling at a fast pace to increase the exercise intensity and therefor the afterburn.

If you find that you are getting bored, try adding in some variations in speed. You can also try doing a high intensity interval training (HIIT) workout on an air bike by pedaling for a minute at a high intensity and then pedaling slowly for a minute to recover. Depending on your fitness level you can change up the interval intensity and length.

Treadmill

A treadmill is a great option for a cardio workout because it’s easy to use and you can find them in most gyms. Or, if you have fitness equipment like a treadmill in your home, even better.

To get the most out of your afterburn effect with a treadmill, make sure that you are walking or running at a fast pace. If you want to increase the exercise intensity, change the speed and the decline level of the treadmill.

You can also try doing a high intensity interval training HIIT workout on a treadmill by walking or running/sprinting for a minute at a high intensity and then slowing down to recover for a minute. Great for weight loss!

Stair Climbing

Stair climbing is another excellent cardio workout that you can do to get the most out of your afterburn effect. This activity is great for toning your legs and burn body fat at the same time.

When stair climbing, try to go at a moderate to fast pace to get the most out of your afterburn. You can also try sprinting up the stairs for a more challenging workout. Stair climbing intervals are also a great fit for high intensity interval training workouts.

Jump Squats

To do a jump squat, start in a squat position with your feet shoulder-width apart and your hands at your sides. Then, jump up as high as you can and land back in the squat position. Repeat this for a few minutes to get your heart rate up and maximize the afterburn effect.

Jumping Jacks

Jumping jacks are a classic cardio exercise that you can do almost anywhere. If you are a beginner this activity is great for getting your heart rate up at the end of your workout, while burning calories at the same time.

To do a jumping jack, start in a straight and normal standing position. Then, jump and switch into the position shown in the image beside. Your hands can also clap when bringing them together during the jump. Switch back into the starting position and repeat for a few minutes.

Burpees

Burpees are a type of exercise that you can do to get the most out of your afterburn and maximize your calorie burn. Burpees are a full-body exercise that works your legs, arms, and core.

Here Is How To Do Burpees:

1. Start by standing with your feet shoulder-width apart and your hands at your sides.

2. Then, squat down and place your hands on the ground in front of you.

3. Kick your legs back so that you are in a push-up position.

4. Lower your chest to the ground and then push back up to the starting position.

5. Jump up as high as you can and then repeat the process.

Doing burpees for a minute or two can help to get your heart rate up and maximize your afterburn.

You can also add in variations like doing a high intensity for one minute, then recovery for one minute.

Plyometric Pushups

Begin with your hands shoulder-width apart in a pushup posture. Lower yourself to the ground until your chest nearly touches it and then explosively spring back up, lifting your hands off the ground.

You can do this exercise at the end of a workout to press out all you get left in you, while you burn fat and increase your calorie burn. At the same time you can maintain and build muscle.

Mountain Climbers

To do this exercise, start in a plank or push-up position. You can also use something like in the image to place your weight on. Alternate between bringing your left and right knee up and down.

You can do this in combination with other exercises or ab workouts, if you want a more challenging workout, try doing longer more intense intervals to get the most out of your calorie burn.

Tuck Jumps

Tuck jumps are a good jump training on which you can build up on.

Get into a squat position with your feet shoulder-width apart and your hands at your sides. Bend your legs and leap up into the air, bringing your knees to your chest. Land back in the beginning posture and continue for as long as you can.

This can be done in combination with an effective HIIT routine to increase the afterburn effect and help you burn fat.

Box Jumps

Box jumps are a great way to add intensity to your workout or jump training and get the most out of your afterburn. If you have never done this exercise, it is a bit similar to squat jumps (lower body resistance training).

Start by standing in front of a box or bench that is about knee-high. Bend your knees and jump up onto the box, landing with both feet on top. Step down and repeat for a few minutes.

As you progress, you can increase the height of the boxes. Making this exercise even more difficult.

You can also try doing single-leg box jumps to make this exercise more challenging.

Medicine Ball Slams

This is a great way to add some explosiveness to your workout routine and also burn fat.

Start by standing with your feet shoulder-width apart and a medicine ball in your hands. Raise the ball over your head and then slam it down onto the ground as hard as you can. Repeat for some minutes or some sets to get your heart rate up and amplify your afterburn effect.

Stretching

Stretching is important to do before and after your workout to prevent injury and improve your range of motion.

The benefits of stretching also include:

improved circulation
Increased flexibility
Reduced stress

To get the most out of your stretching, hold each stretch for 30 seconds or more. Try to do a variety of stretches, including:

Hamstring stretches
Quadriceps stretches
Calf stretches
Chest and shoulder stretches
Triceps stretches
Biceps stretches
Back stretches

Stretching is a great way to warm up your muscles before a workout and cool them down afterward. It can also help reduce soreness.

What Is Post Exercise Oxygen Consumption?

Post exercise oxygen consumption is the amount of oxygen that your body uses after you have finished exercising. The more intense your workout session was (for instance from HIIT workouts) the more oxygen your body needs to recover. The post exercise oxygen consumption is also called ,,EPOC” in short.

How Long Does Post Exercise Oxygen Consumption Last?

Post exercise oxygen consumption lasts about 24 hours.

Bottom Line

Now that you know about the different cardio workouts that maximize your afterburn, it’s time to put them into action! Try out a few of these exercises and see which ones work best for you. Remember to focus on high-intensity interval training (HIIT) if you want to maximize your post-workout calorie burn. And most importantly, have fun and stay consistent!