The Three Best Exercises for the Afterburn Effect

Burn Calories

If you’ve read any of our other posts on FitnessPlus (& if you haven’t already, what are you waiting for?), then you know that we’re all about the afterburn effect. Simply put, exercises that result in the afterburn effect are the best ways to lose weight & fat PERIOD.

But what exactly does “afterburn effect” mean? If you’ve never heard of it before, you might know of it as that sore & tired but also strangely energized feeling that you get after a hard workout. When you exercise the right way, this feeling is magnified & the afterburn effect takes place. What is happening is that your body is burning calories even after you’re done with your workout. Exercises that result in the afterburn effect allow you to burn more calories during your workout & continue burning calories long after you’re done.

To experts, the afterburn effect is known as Exercise Post-Oxygen Consumption (or EPOC). The reason that it helps you burn calories after exercising is because a hard workout throws your body off of its normal routine (in a good way). When you are done exercising, your body needs to once again start functioning the same way that it was before. It takes so much work for it to do this that it actually burns calories for hours after you have left the gym.

Enough talk though! You probably want to know how you can maximize the afterburn effect so that you can lose more weight, gain more muscle, & reach fitness success sooner. The key to it is doing high-intensity workouts that utilize cardio, strength training, & resistance training all at the same time. That’s what I like to call cardio conditioning!

Below are the three best exercises for the afterburn effect & for Cardio Conditioning.

1) KB Swing

Kettlebell Swing

The kettlebell swing or KB swing is the most effective exercise for the afterburn effect. In fact, kettlebells in general are one of the best pieces of exercise equipment around. If you aren’t already using them, be sure to add them to your daily exercise routine at the gym. Better yet, buy your own kettlebells (they’re cheap) to use at home.

The KB swing targets both the small muscle groups & major muscles groups of your body. A few of the muscles that are worked include your glutes, abs, back, forearms, & wrist flexors. Every time that you pick up a kettlebell, you’re in for a full-body workout.

A few weeks ago we put out an informative post on kettlebells & fat loss. Check it out & stayed tuned for a more in-depth post on kettlebell exercises in the near future.

2) Burpee


Another best exercise for the afterburn effect is the burpee. The exercise gets your heart pumping & your muscles burning. It is an exercise that burns fat while also developing lean muscle mass. It works a variety of muscles to the max, so that when you’re back at home after your workout, your body will still be burning calories.

What I like the most about the burpee is that it is a fun exercise to do. It also doesn’t require any equipment so you can do it at home when you’re not able to make it to the gym. Our video provided below will show you the proper way to do a burpee for the best afterburn effect & also encourage you to try our 60 second burpee challenge – how many can you do in one minute?

3) Jump Squat

Jump Squat

The Jump Squat is a fantastic exercise for the afterburn effect. It uses your body weight to push your legs to the max, develop strength, & burn fat. Why would you ever run on the treadmill again when you know that the Jump Squat can burn twice as many calories?

Performing a Jump Squat is simple. Simply, stand with your feet shoulder width apart, squat down as you would for a normal squat, then jump upward as explosively as you can. The explosive jump is what really contributes to the afterburn effect later on. While you’re in the air, reach your arms for the ceiling as high as you can. Land & squat back down instantly. Then repeat.

Remember that the key to the afterburn effect & reaching fitness success from any workout is staying motivated & hitting the gym on a regular basis. So stop making excuses & do the exercises listed above.

Check out our great sample 30 minute workout that combines the above exercises with a few others. Or you can always just do continuous reps of the three above exercises for a great 30 minute afterburn workout.

ARGI+ To Maximize Afterburn Effect


For a great product to go with the training, check out the ARGI+!!! The perfect pre workout supplement, contains all the essential Amino acids, Vitamins & Minerals.


1) Increases muscle strength, muscle growth & lean muscle mass!

2) Increase energy, muscular endurance & recovery, allowing you to train for longer.

3) Helps naturally to create creatine & enhances your protein shake!



Like always, feel free to contact me personally for more workout tips & stay tuned for more sample workouts that maximize the afterburn effect. In the meantime, check out the Fitness Plus YouTube Page for more videos that will help you on your path to fitness success.

Have a great day,