4 CARDIO WORKOUTS THAT MAXIMIZE YOUR AFTERBURN

One of the great things about exercise is that, not only do you get the benefits during your workouts, the rewards keep on coming…that is, if you’re doing the right kind of exercise.

That reward is what we call the afterburn, also known as post-exercise oxygen consumption (EPOC). The afterburn refers to the amount of oxygen your body consumes above resting level after your workout. Or put another way, it’s how many calories your body burns before it gets back to its pre-exercise state.

WORKOUT 1: ROLLING INTERVAL

This is the perfect workout for generating afterburn. The idea is to start at a moderate intensity and increase the intensity to hard and then very hard by using speed or incline, repeating that through three different intervals.

Rolling Interval 1 – Incline:

Rolling Interval 2 – Speed:

Rolling Interval 3 – Incline:

Workout Time: 25 Minutes

WORKOUT 2: TABATA TRAINING

Tabata training is a form of HIIT that really gets your heart pumping, resulting in an amazing afterburn. The idea is to work as hard as you can for 20 seconds and then rest for only 10 seconds. You repeat that 8 times for a total of 4 minutes. This workout includes 4 blocks in which you’ll alternate two exercises for each Tabata.

Warm Up Tabata – 4 Minutes

1. Step out squat: Step out to the right with a wide step. Now take a wide step to the left, getting as low to the ground as you can while taking the widest step you can.

2. Straight leg kicks: Lift the right leg, keeping a slight bend in the knee, to hip level or higher. At the same time, circle the right arm around and down, as though you’re trying to touch the right toe (you probably won’t…that’s okay). Lower and repeat on the other side, going as fast as you can.

3. Burpees – Place your hands on the floor, jump the feet back into a plank, jump the feet back in and stand up. Add a jump for more intensity, or walk the feet back instead of jumping if you need a modification.

4. Mountain Climbers – While on the floor in a plank position, run the knees in and out as fast as you can.

Tabata 2 – High Knee Jogs and Jumping Jacks – 4 Minutes

1. High knee jogs – While jogging in place, bring the knees up to hip level, circling the arms overhead to add intensity.

2. Jumping jacks – Jump the feet out wide while circling the arms up overhead. Jump the feet together as you lower the arms. Go as quickly as you can.

Alternate each exercise, doing each for 20 seconds and resting for 10 seconds between exercises. Repeat the series 4 times for a total of 4 minutes. Take a 60-second rest and move on.

Tabata 3 – Squats and Plyo-Lunges – 4 Minutes

1. Bodyweight squat: With feet hip distance apart, sit the hips back into a low squat position and then return to standing.

2. Plyo-Lunges: Start with feet together and jump up, landing in a lunge with right leg forward left leg back, bending the knees in a lunge. Jump up, switch feet in the air and land with the other leg forward.

Alternate each exercise, doing each for 20 seconds and resting for 10 seconds between exercises. Repeat the series 4 times for a total of 4 minutes. Take a 60-second rest and move on.

1. Ski Hops – Keeping feet together, bend the knees and jump to the right as far as you can. Jump to the left and continue going from side to side as fast as you can.

2. Speed Skaters – Jump to the right, landing on the right foot. Immediately take another lateral jump to the left, jumping as far as you can and keeping low to the ground rather than jumping up in the air. When jumping to the right, touch the left hand to the right foot when you land. The left foot comes behind the right and stays off the ground. When jumping to the left, the right hand can touch the left foot and the right foot stays behind and off the ground.

Cool Down

Take 5 minutes to cool down, allowing your heart rate to slow down. End your workout with a well-deserved stretch.

Total Workout Time – 25 Minutes

WORKOUT 3: MIXED INTERVAL

This mixed interval includes high-intensity intervals, alternating speed, and hill or resistance work as well as longer aerobic intervals. The differences between the aerobic intervals are subtle, so pay attention to your intensity and make adjustments throughout the intervals to stay within the suggested perceived exertion.