- Jumping Rope
The burn: 667-990 calories/hour (if you’re jumping at 120 skips per minute)
The bonus burn: As it turns out, this little rope is actually a big-time fat burner. Try using a weighted jump rope to engage your arms and shoulders even more
2. Running Up Hills/Stair Sprints
The burn: 639-946 calories/hour
The bonus burn: “You want to sprint at max effort on stairs or a hill at a pace that you can only maintain for about 20 seconds, and follow that with a recovery run at half of the intensity of the sprint and double the time,” Miranda says. The harder you push yourself during those sprints, the greater the EPOC.
The burn: 582-864 calories/hour
The bonus burn: Whether you’re kicking it on your own or in class, make sure you keep the rest periods between rounds of jabs and kicks super short. Aim for 30 seconds of rest for every 90 seconds of sparring.
- Cycling Intervals
The burn: 568-841 calories/hour
The bonus burn: Riding at a sustained high intensity will give you a greater EPOC as compared to a steady state ride at a low intensity, Miranda says-but adding high intensity intervals throughout that training time will increase the afterburn even more.
The burn: 566-839 calories/hour (10 min/mile)
The bonus burn: After running at a steady pace, you’ll continue to burn extra calories over the rest of the day. To torch more during and after your workout, add short bursts of sprints into your run, Tamir says. He recommends keeping a 2:1 work-to-rest ratio to get the most afterburn. For example, if you run for 60 seconds, walk 30 seconds.
- Kettlebell Circuit
The burn: 554-822 calories/hour
The bonus burn: Tamir says that a HIIT circuit using kettlebells can keep the afterburn going for 36 hours after you leave the gym. To get the best results, make sure you’re doing a fluid circuit and not stopping to rest between each move. Tamir recommends switching between upper- and lower-body movements so you can keep exercising for a longer period of time. Try doing a set of kettlebell swings, kettlebell squats, and kettlebell push presses. Then, rest for 15 to 20 seconds after completing the three moves.
- Stationary Bike
The burn: 498-738 calories/hour (at a vigorous pace)
The bonus burn: To get the most afterburn, Tamir says to start with 10 seconds of intense pedaling (100 RPMs or more) and 50 seconds of rest. Then, move to 15 seconds of sprints and 45 seconds of rest, and do 20 seconds of sprints 40 seconds of rest after that. Don’t forget to turn up the resistance as you progress.
- Rowing Machine
The burn: 481-713 calories/hour (at 150 watts, which you can check on the machine)