What is the “afterburn effect”?
One of the most popular terms flowing in the fitness industry and on the internet is “afterburn effect”.
Afterburn effect is scientifically referred to as the “exercise post oxygen consumption” or EPOCH. It’s not new in the world of fitness.
This simply refers to the amount of calories your body burns after exercise.
The general rule of EPOC is the longer and more intense the exercise is, the greater the amount of oxygen your body utilizes to return itself to its pre-exercise state.
According to University of South Australia’s study on EPOC, this recovery from a bout of exercise is associated with an elevation in metabolism, increasing the total calorie burn for 3-24 hours depending on the exercise intensity and duration.
Applying this after burn effect technique into your workout routines helps you achieve the maximum calorie and fat burning every time you workout. _____ research reveled that this workout method can burn calories and fat all day and all night (even when you are sleeping!) for up to 48 hours after your workout. So it’s safe to say your most valuable calorie burning benefit is in post workout.
And the best part of it is you can accomplish this by working out less.
The idea behind the after burn effect is called metabolic disturbance or turning your metabolic from calm to chaos.
Why is this after burn effect technique far superior than any other workout technique for fat loss (losing unwanted body fat)? After burn effect method is superior because it works against the human body’s nature to adapt and survive.
Your body is adaptive and adjusts quickly to work efficiently and do the necessary work it takes to survive.
That means, your same old workout you’ve been performing over and over again for months has a declining effect on your body and burns a lot less calories than when you first started.
You body adapted the work load and adjusted your body to work efficiently so it can conserve energy.
Have you had an experience when just running 400m got you out of breath the first time, but after several practice, it became your warm up?
Well, that’s because your body adapted the work load and learned to spend less energy performing the task.
After burn effect technique burns tons of calories because it is designed to constantly challenge your body to get the maximum calorie expenditure from each workout session.
This training technique is often used by celebrity trainers and professional athletes to rapidly change their body shape.
That’s how Hollywood actresses and actors get in their best shape in a record time for their movie role, red carpet, or event.
Now, I will reveal this training technique to you so you can take advantage of after burn effect and start burning more calories and fat to get the body of your dream faster than you can imagine.
So how does it work?
After burn effect workout is much different than an average workout.
Each workout will last no longer than 30 minutes. As a matter of fact, the shorter workout session is, the harder you must push your body throughout the workout.
That’s because when you perform a high intensity workout, it’s hard to sustain the level of high intense performance for a long period of time.
When you perform a moderate to high intensity workout, whether it’s a 7 minute body weight circuit training or a 15 minute high intensity cardio interval training, your body recruits the most amount of muscle fibers and triggers the greatest release of anabolic fat-burning hormones.
So, your goal for every workout is to stir up the hormones that burn fat and maintain lean muscle mass to create a metabolic storm inside your body.
This type of workout not only increases your resting metabolic rate during the workout but also keeps it elevated for 24-72 hours post workout.
That means your body has to continue working just as hard to bring it back down to the steady pre-exercise state. This results in burning maximum calories even when you are resting.
One great example of the seven minute workout is a high-intensity workout challenge designed by Chris Jordan the director of Exercise Physiology and Brett Klika, performance coach at the Human Performance Institute in Orlando.
Participants can repeat the seven minute circuit (set) for 2-3 times, depending on the amount of time they have. As your body weight provides the form of resistance, this workout can be done anywhere and anytime.
Keep your rest period short between exercises as long rest time during high-intensity workout can undermine the purpose of the high-intensity protocol.
The goal is to create highest workout intensity in shortest time to maximize benefits of this type of training.
30 seconds of rest or less has been observed to maximize metabolic impact and create the metabolic storm in your body. The overall objective for incomplete recovery between exercises is so that the high exercise intensity can be sustained for the short duration circuit without compromising proper exercise form and techniques.
Christ Jordan recommend minimizing rest time to 15 seconds or less between body weight exercises in a High Intensity Circuit Training (HICT) to maintain appropriate exercise intensity.
High-intensity circuit training using Body Weight as resistance by Chris Jordan
How to create the after burn effect high-intensity circuit training
Beginners do 1 sets – Intermediate 2-3 sets – advance 3-4 sets
It doesn’t take much to get a great workout to stimulate fat burning. Do these exercises in sequence for 15 repetitions unless noted and complete 2-3 sets. Rest for 30 seconds at the end of each set. By minimizing rest in between exercises and sets help create afterburn effect and maximizes your calorie burn and fat loss.
Burn calories and fat, improve endurance and build lean muscle mass with afterburn effect workouts.
12 total-body exercises.
- Jumping Jacks – Total body (30-60 seconds)
- Wall Sit Squat – Lower body
- Push-up -Upper Body
- Abdominal Crunch – Stomach
- Step-up – Lower body
- Body Weight Squat – Lower body
- Triceps dip – upper body
- Planking pose – Core and Total body
- High Knees/ Running In place – Total Body
- Forward Lunging alternating – Lower Body
- T-push-up – Core and Upper Body
- Side Plank Core