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Understand the pyramid workout routine technique.

Meet the “Afterburn Effect” of High-Intensity Training

Want to know how to burn calories while you are sitting at your desk at work or sleeping? It’s all in the afterburn effect seen after you perform a high-intensity-training workout routine! Put in a dedicated 45 minutes of high-intensity exercise and burn additional calories for the next 14 hours, reports the American College of Sports Medicine.

Researchers at Appalachian State University and the University of North Carolina set out to determine the afterburn effect of one bout of vigorous exercise on calorie burn after the exercise session concluded. Interestingly, ten healthy men were put into a metabolic chamber, which is a normal appearing room, but has the ability to measure individual caloric burn. Initially, the baseline calorie burn was measured as the men performed normal daily tasks, such as brushing their teeth, watching television, etc. The following day, the men performed a 45-minute stationary bike workout at a vigorous pace (sweated and breathed hard) to determine the afterburn effect. According to David Nieman, Ph.D, they found that 45 minutes of exercise resulted in a average additional 190 calorie afterburn effect later in the day while the participants were at rest. Further, additional calories were burned for 14.2 hours after exercise, including the first 3.5 hours of sleep.

Because there are 3,500 calories in one pound of fat, the additional 190 calories burned at rest can result in an additional one pound weight loss in about 18.5 days. Also consider that this is in addition to the calories burned during the 45-minute vigorous cycling workout routine, which burns around 300 calories. In total, 45-minutes of vigorous exercise can easily help you burn 500 calories per day, resulting in a one pound weight loss per week. In addition, a 500 calorie reduction in food and beverage intake can help you lose an additional pound per week, totaling 8 pounds per month! Over time this can result in significant long-term weight loss.

Additionally, The American College of Sporst Medicine is reports that it doesn’t even take 45 minutes of exercise to see these same benefits:

For example, a person could alternate 60 seconds of walking and 60 seconds of sprinting for 25 minutes. HIIT is not limited to running, however. It can be done biking, skating, weight-lifting, stair-climbing and more.

“I do sprint intervals with my dog,” said Bracko. “I throw a stuffed duck, she chases it, and I chase her. It’s a blast!”

High intensity, short duration workouts… ‘Cause you don’t have the time to waste…

Let’s get to today’s cardio workout routine that you should be familiar with.


How to Perform Suicide Sprints

Suicide sprints are called such because, well, they really work you out if done correctly. This cardiovascular workout is simple, time efficient and effective in improving your cardiovascular profile, based on HIIT as mentioned above. Furthermore, absolutely anyone can perform Suicide Sprints, whether you are a seasoned athlete or a first-timer. Tired of running aimlessly, try this challenging workout.

Step 1

Decide where you are going to perform your sprints. You need a space you can run that is about 100 to 120 feet long, which is about the length of a basketball court. The length does not need to be exact, but a close estimate.

Step 2

Divide your running space into four equal distances. For example, place a marker at the starting line, 25 feet, then 50 feet, 75 feet then 100 feet. You can use whatever you have available as a marker. If you are fancy, use a cone. I’ll admit, I have used a jacket, Gatorade bottle, hat and keys.

Step 3

Start at the starting line, or point zero. Run as fast as you can to the 25 foot marker, then return back to the starting line. Now run as fast as you can to the 50 foot marker, then return to the starting line. Run to the 75 foot marker, then return. Now run the full-length then return.

Step 4

Rest until you can comfortably breathe, but do not let your heart rate quite return to normal. Repeat for your desired number of repetitions. I recommend starting with three, then working your way up as you get in better shape.

This workout will improve both your sprint speed and your long distance endurance. In fact, not doing this workout is suicide…

Make it more challenging and time yourself, or race a partner.