What is Afterburn Training?

November 10, 2022 / General
What is Afterburn Training?

Afterburn training is a very popular term used by fitness trainers these days. Afterburn training has become one of the most popular weight loss secrets in the fitness community. The concept refers to post exercise oxygen consumption (EPOC). EPOC is a phenomenon that can be explained by elevated level of metabolism after intense physical exercise. To understand the theory we must first look at the scientific evidence.

What is Afterburn Effect? : The Scientific Explanation

Our bodies metabolic system is closely related to the physical activities we preform. The connection between them associates aerobic and anaerobic to respiration. Respiration is when our bodies cells consume oxygen from blood molecules and burn the food components (mainly glucose) to produce energy.

When a person undergoes vigorous physical activities, the cells produce energy at higher rates. Increased production of energy requires consumption of more oxygen. More oxygen results in more oxidation and burning of calories. After physical exercise, our respiration system carries more energy and hence huge amount of calories are burnt after that. Intense activities associate greater afterburn effect which ultimately helps in losing weight.

When muscles are worked hard enough, the body spends extra calories on rebuilding them. The body needs takes a lot of calories to help muscles to recuperate after a tiring workout. The body draws these calories from fat which is stored in the stomach and other areas.

It is a known fact that in order to lose fat – one needs to burn more calories than one consumes. Afterburn training causes the body to lose more calories than any other form of training simply because the body keeps burning calories for a staggering 38 hours after working out. (1) Essentially, this means that an individual is losing fat even when he/she is chatting with friends, watching TV and even sleeping!

Afterburn Effect 1

Afterburn Training: How to Enhance Afterburn Effects

Afterburn training does not involve starvation diets, slimming pills and endless cardio workouts. On the contrary, this technique involves intense workouts which focus on compound exercises. As the name implies – afterburn workouts enable an individual to burn calories even after the workout is over!

1- Interval training method

The method involves a course of high intensity physical activity followed by a period of rest before another similar intense repetition. If a person runs at the highest possible speed for 20 to 25 seconds and then takes rest for 3 to 5 seconds before another sprint phase, it results into massive afterburn effect. Jump squats, regular cardio exercises, skipping exercises and burpees are considered as ideal activities for afterburn training.

2- Circuit repetition training method

This method involves creating a circuit of several types of exercises. You can incorporate both traditional and non-traditional exercises to prepare a complete circuit. This method helps you indulge and activate different system in your body. Frequent changes in the actions lead to massive metabolic outbursts and cause desired afterburn effects. This is a very popular afterburn training strategy as it is suitable for beginners as well as the advanced participants.

3- Heavy resistance approach

This method is suitable as a weekly addon to your regular exercising routine. This afterburn training method refers to intense weight lifting activities. You will need to pump the weights intensely to burn calories faster. You should choose medium resistance weights first and gradually move towards heavier masses.  Ideal routine recommends 3 to 8 repetitions in 3 sets per week. This afterburn training also results in massive  afterburn effects.

Sample: Afterburn Sprint Workout

Start with a light jog for 5 minutes and then sprint for 30 seconds. During a 60-second recovery period, walk at a light pace and repeat this several times according to your physical capacity.





Light jog




5 min

Run




Sprint




30 Sec

Wheel Run




Walking




60 Sec

Walking




Light jog




5 min

Run




Sprint




30 Sec

Wheel Run




Walking




60 Sec

Walking

Sample: Afterburn HIIT Workout

Complete each move for 20 seconds without interruption. Then after the sixth move, rest for one minute then begin the cuircuit again. Complete this circuit 3 times and see fast results!





Butt Kick




20 Sec

Butt Kicks




Jumping Jack




20 Sec

Jumping jack




Mountain Climber




20 Sec

Mountain climber




Bodyweight Squat




20 Sec

Bodyweight Squat




Hip Thrust Jump




20 Sec

Single Leg Hip Thrust Jump




Burpee




20 Sec

Jack Burpees

Afterburn Training Concerns and Warnings

Overly intense approaches can be dangerous for the beginners. Unsuitable methods or intensities may result into stress, strain, muscular injuries to the participant. You should consult with an expert physical trainer in this regard.

You may opt for enhancing the level of intensities. But you must pay attention to proper spacing between the levels. You have to get a proper workout plan to enhance the intensity and effect without causing any damage to yourself.

Take sufficient rest and optimize the nutritional balance inside your body. Before and after workout sessions, you should consider taking rest for a while. At the same time, you should prepare a calorie chart to maintain an optimal nutritional status in your body.

Afterburn training is certainly an effective approach towards losing weight. However, it’s important to design and schedule the workout sessions properly. Also, the course of action should be balanced with the nutritional requirements and food intakes. Consult an expert physical trainer and learn how to opt for the procedure for safer, better and more effective results.