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The 3 Best Afterburn Exercises

You probably know by now that the afterburn effect can noticeably increase the amount of calories you burn off, post-exercise. You also may know that this effect is achieved through high intensity, anaerobic exercise.

But what are the exercises you should be doing? There is indeed a huge selection of exercises to choose from, but some are of course more effective than others. This article will go over the 3 best afterburn exercises that have been identified by many different health and fitness experts.

The exercises listed here are not going to magically make you lose weight on their own however. Whilst these exercises are best suited for afterburn training, YOU will have to put the effort in to truly make them effective. Remember; high intensity interval training is key!

Let’s get on with it shall we? Introducing the first of our top afterburn exercises..

1. Jump Rope

Jump Rope

This may be a surprise to some of you, but jump rope is one of the best forms of exercise for weight loss. That’s right, this isn’t just an activity for the school playground. Nearly all boxers use the jump rope as part of their exercise routine. Rocky montage anyone? Even the awesome Arnold Schwarzenegger agrees.

My main gripe with the jump rope is that it can be quite difficult to perform, particularly if you are as uncoordinated as me. For this reason I don’t personally do jump rope exercise, but if you can get the hang of it I highly recommend it.

Jump Rope Tips:

  • Jump away in intervals of 1-2 minutes. You can increase this time as your fitness level increases.
  • Exercise/rest intervals should be in a 1:2 ratio for beginners (1 minute of exercise = 2 minute rest). Then move onto a 1:1 ratio (1 min exercise = 1 min rest) and 2:1 ratio (2 min exercise = 1 min rest) as you get fitter.
  • Perform 6 – 15 sets. This depends on your fitness level. You may even want to do more/less than the recommended amount, which is not a problem!
  • High intensity is key, so jump quickly!

Jump rope is so darn good because of it’s sheer intensity. It puts almost every inch of your body to work, strengthening leg muscles and raising your heart rate. It is said that 10 minutes of jump rope is the equivalent of running a mile in 8 minutes!

Our next contender for the afterburn exercise hotspot is..

2. Burpees


Burpee is no doubt a funny name for an exercise, and it’s hilarious to watch someone do them. You will quickly lose your sense of humour when you actually try these however. Burpees are probably the most hated exercise of them all, maybe even more than crunches.

There is good reason for this though. The reason why people hate these so much is because of how intense they are, which is ideal for what we are trying to achieve. Like jump rope, burpees incorporate the key triggers of the afterburn effect. They are:

  • Very high intensity
  • Anaerobic exercise
  • A compound exercise (works multiple muscle groups)

The image at the top of this section does no real justice on explaining how to do a burpee, and explaining it will just get confusing. So instead, here is a 20 second video:

If you want to increase the intensity of this exercise, you can perform it whilst holding dumbbells in each hand. The recommended interval ratio for burpees is generally the same as they are for jump rope.

And last but not least..

3. Sprinting

Sprinting may not exactly be the most exciting of exercises, but it makes up for this by being incredibly simple and effective. Sprinting is best done outside for obvious reasons, but you can sprint indoors if you have the space or a treadmill.

You should sprint full out for 10 – 20 seconds then fall back to a steady jog or a complete rest if needed. Jog/rest for the same amount of time as your sprint and repeat this for your desired number of intervals.

So there you have it. These are the best afterburn exercises to be doing if you are aiming to lose weight using the afterburn effect. If these exercises are done the high intensity interval training way, you can increase your calorie burn rate for up to 48 hours after your workout. Combine these exercises with a balanced diet and afterburn weight training, and you should be losing weight so much faster.

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15 Responses to “The 3 Best Afterburn Exercises”

  1. Nathaniel Panetto says:

    Thank you ! very knowledgeable

  2. Muhammad Zaherul Adli says:

    Thank you very much for this information! It’s very good!

  3. Ian Philippo says:

    Hey Guys,

    I have a question.
    How long should you do the exercises?



  4. Mark Herrmann says:

    Great exercises and it works i’ve been doing this for 4 weeks about 15 to 20 mins a day maybe less and i’ve lost a decent amount of weight


  5. Cougar says:

    So… 6 – 15 sets of Jump Rope, how many sets of Burpees, Sprints?

    • guy says:

      yea tell us

      • Karl Peach Karl Peach says:

        Sorry for the late reply. I’ve been very busy.

        The amount of sets will be roughly the same as for jump rope, but again depends on your fitness level and also how long you sprint/burpee for.

        Also, if you do multiple exercises in one sessions, you may want to reduce the amount of sets to around 4. It all depends on how much you can push yourself really. The sets and times mentioned and more of a guideline.

  6. Persona says:

    I have lost 7 pounds using tabata workouts, but I dont look like I have lost any fat. Am I doing something wrong? Does it have to do with my diet?

    I put limits on how much I eat, but I dont restrict myself from enjoying a meal that i actually like. I’ve lost seven pounds under these conditions, so I dont think that is the problem.

    • Karl Peach Karl Peach says:

      Congratulations on your weight loss! I would just say that you might not just notice the weight loss, due to losing it over time and becoming used to how you look. Because of the gradual change you wouldn’t be able to tell the difference. But if you suddenly put the 7 pounds back on you would.

      You could try taking weekly pictures of yourself to compare over time. But keep up the good work buddy, you’re doing great!

  7. Michael says:

    So if i start doing this everday for the next couple of weeks il see a little bit of change?

  8. Great information, thank you.

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