Explosive Afterburn Cardio Workout
Video taken from the channel: SixPackAbs.com
NIC 69a: What is the “Afterburn Effect”?
Video taken from the channel: Physionic
Will The “Afterburn Effect” Help Me Lose Fat?
Video taken from the channel: Simple Strong Science
15 Different HIIT Cardio Exercises for MAX Calorie Burn
Video taken from the channel: V Shred
15 Minute Afterburn Effect Workout With An Agility Ladder (LOSE FAT FASTER) | LiveLeanTV
Video taken from the channel: Live Lean TV
burn fat with the AFTERBURN EFFECT (here’s how)
Video taken from the channel: SixPackAbs.com
How Much Fat Can I Burn From The Afterburn Effect?
Video taken from the channel: Simple Strong Science
4 Cardio Workouts That Maximize Your Afterburn Overview. Exercise triggers all kinds of responses in the body, starting with your metabolism. Your metabolism goes up Impact. It’s obvious that burning more calories both during and after a workout is good for us, but afterburn.
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.
Published in the journal Sports Medicine, this research showed that a threshold of 80% of maximum heart rate seems to exist for triggering a large afterburn effect. Exercise at less then 80% would leave your afterburn effect burning fat for around 2-3 hours after exercise.Many workouts tout the effect of burning extra calories even after the hard work is done, but hitting the sweet spot in order to maximize afterburn all comes down to science. Excess post-exercise oxygen consumption (EPOC) is the physiological theory behind classes that increase your metabolism for 24-36 hours after your workout ends.Using the Afterburn Effect to Burn More Fat. 1. Cycling, Using the Elliptical or Rowing.
Instead of doing steady-state cardio for 50 minutes, halve this amount and use interval training. High 2. Weight Lifting or Resistance Training. 3.
Training protocols like Tabata, where 20 seconds of all-out effort is followed by 10 seconds of rest, are one way to trigger the afterburn; other high-intensity interval workouts (or HIIT.Want to feel better, have more energy and even add years to your life? Just exercise. The health benefits of regular exercise and physical activity are hard to ignore.
Everyone benefits from exercise, regardless of age, sex or physical ability. Need more convincing to get moving? Check out these seven ways exercise can lead to a happier.Afterburn refers to the increase in the number of calories your body burns long after you have finished exercise. In other words, you have stoked your calorie-burning furnace so it keeps burning hot.
Yes, even when you are relaxing – if you are experiencing afterburn – your body continues at a higher rev.”Your metabolism stays up for a period of time after exercise.” Although your body continues to burn calories after a workout, it’s usually only 6 to 15 percent of the total calories you burned while exercising. So if you burned 300 calories during your workout, your afterburn.However, new evidence indicates that there is a direct correlation between the intensity of your workout and the amount of calories you burn during an exercise session — and long after.
Although there is no equation to calculate your afterburn, there are certain exercises that will give your.To be honest, there really is not alot of information on the “afterburn effect” out there, but it is so critical to weight loss. Once I understood the concept, my workouts increased tremendously both in terms of focus and results. By knowing how it works you can maximize your.
Give yourself a 30 Day Workout Challenge that helps you lose weight, rev up your metabolism, and improve your health. This 26-Minute Cardio Workout is the Week 4 Cardio Plan of our 4 Week, 30-Day Workout Challenge. To start this challenge, get your 30 Day Calendar and print out your first 3 weeks of cardio plans: Week 1: 20-Minute Cardio Workout.
The afterburn effect is commonly associated directly with aerobic exercises, such as cycling or running. However, weight training can also help increase the number of post-exercise calories your body burns. In fact, studies show that weight training elicits a greater afterburn effect than cardio.
Afterburn Two and a half pints of real ale. Day 2: resistance. Supersets, when you go from one weights exercise straight into the next, is the way to start your afterburners. That means no rest.
Instead, do short, very high intensity cardio to maximize EPOC and to make your workouts shorter and more efficient. ** Eat 5 Zero Willpower meals per day, so that your.
List of related literature:
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| from Boundless: Upgrade Your Brain, Optimize Your Body & Defy Aging |
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| from Bike Your Butt Off!: A Breakthrough Plan to Lose Weight and Start Cycling (No Experience Necessary!) |
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| from The Men’s Health Big Book of Exercises: Four Weeks to a Leaner, Stronger, More Muscular YOU! |
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| from Your Body Is Your Barbell: Lose Weight and Get into the Best Shape of Your Life in just 6 Weeks Using Nothing but Your own Bodyweight |
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| from Methods of Group Exercise Instruction |
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| from The Kinesthetic Classroom: Teaching and Learning Through Movement |
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| from Applied Exercise and Sport Physiology, With Labs |
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| from The New Abs Diet: The 6-week Plan to Flatten Your Stomach and Keep You Lean for Life |
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| from Concurrent Aerobic and Strength Training: Scientific Basics and Practical Applications |
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| from YOU: Being Beautiful: The Owner’s Manual to Inner and Outer Beauty |
83 comments
I just opened up your official website 99% irrelevant repeated stuff for example we dont loose fat through gym or dieting, ok bro i get it but what next, you dont have to repeat it 400 times 1% information was the after burn effect, rather than showing how to imply after burn effect you wasted like 20-30 mins. Now i seriously understand why you dont have seek bar on your video. No offense to you i still admire your ideas
i dont need no excercise im an assassin just kidding i do nothing i hope it works
burpees *
high knees *
mountain climbers *
plank jacks *
plank kickback
Brad does this workout loose fat and makes a sixpack? Beacause i do a sixpack workout that SHOULD make u get good abs but i trained alot and i dont have a big belly at all but i still dont have the abs getting bigger its going so sloow can u recommend some workouts of yours that will make me get sixpack fast and some good things to eat? Im doing this one and another one where u do 40 sec training 15 sec break and then keep on that with some other excersise 8 minutes long but help whay should i do every second day to get a fast sixpack?!
great workout im already noticing reuslts in a week! thanks so much!
i weigh 100 no abs:( im going though puberty sooooo i need dis >:D
when he jump on that brick wall like that you can see all that he useing every muscle below his arms from his chest down to his feet omg and i can see it he’s really putting a lot of energy in it. i think this is true
I cannot fucking blieve people fall for this guy’s fucking bullshit. What in the fuck is he talking about, he’s not even providing any legit scientific evidence whatsoever.
Hi iam 13 and if i do this workout alone with a healty diet would i loose fat please reply thanks love ur wrkouts by the way
Hey guys I’m 14 and I have a lot of belly fat do u guys know what would be good for me?
Handsome and good man i like it lol. Can u make exercise in home bro??
OMG, did the exercises right after posting my first comment. My heart rate is 180 from just the first round! I think this is gonna work pretty well for me. Also, I have been having some trouble with my knee so the bear crawls didn’t go to well. Would leaving them out cause much of a problem until I get built back up?
Guys the afterburner effect is literally when you raise your metabolism. If you do dead lifts, squat press, sprinting, intense cardio, anything to boost your cardio, that’s the afterburner effect, that’s all. We all burn calories 24/7, the “afterburner effect” just makes you burn it faster. It’s not rocket science, don’t buy a dad about it lol
This is so fucking stupid. He is telling us how it works but not how to activate it, that’s all i wanna know!!
This most likely just confuses all the new lifters that are out there because it has them thinking “Oh no I’ve been doing it all wrong now I have to switch to this way of burning fat”.. Just do compound exercises, build a good routine for yourself eat clean and healthy (Way less sugars and fats in your foods) Drinking lots of water, focus on getting in the gym and hitting legs if you really want to lose fat. Squats, lunges, Bulgarian squats, Leg presses, and make sure you are pushing yourself. You will not go anywhere if you’re not pushing yourself! Then follow it up with a good routine for your abdominals right after or maybe just about 15-20 minutes of steady cardio. Remember! You may feel like you just did one of the hardest things ever and expect results instantly because of it…..we all wish it was that easy. Stay determined
Why are all your vids about hiit and upper body? Do you not train legs?
Am i the only one who sits behind the computer and let him do all the work, leave a like then.
Attention!!? I’ve seen comments that say I’ll do this blah blah blah and I’ll post results and people end up wanting to see it but then the person doesn’t do anything.So what I am going to do is post my results in a month.I am going to start doing these type of exercises and intermitting fasting tomorrow.So if you want to see my results subscribe or just remember my username and no I am not lying or/and doing this for subscribers I don’t see myself uploading videos often or at least for know and also if some people wanna join me feel free to join
If your chubby will it take away your fat or will it make the abs pop out and make you look fatter
I am very glad to share the news, I lost more than 40 pounds as I did see here @Emilie Kesinger
How much more workout stuff do I have to do if I can start to see my sixpack a little, and j can definitely see my six pack when I crunch over
guys just dont do iso workouts, do alot of workouts the have the use of different muscle groups burpees is a great example do a few reps of 30 sec or more burpees thats a good way to activate it. to increase it try mountain climbers and more
once my body restores from my pushups and squats, I’ll do this. morning, afternoon and night, for two weeks every day. wish me luck!
What do i do to make my body go into the afterburn effect.
Im 14 and Mike please reply.
Mike is talking BS. ‘Afterburn’ does exist, but his description of it is hyperbole, to say the least. Your metabolism will increase MARGINALLY only.
why do almost all cardio focus on legs. my legs are so sore i can barely even walk
Wait I just did 1 circuit and I am quite tired and I am very hunger for some reason even thought I just ate lunch 30 minutes ago. Is that good or bad? Oh and it takes at least 3 hours for me to get hungry.
This guy would be good at selling time shares. If your interested in this stuff just google “after effect burn workout pdf ” you will be able to download the workouts for free and not sit through a redundant 35 minute lecture. Buy the way if you act now this tool is going to include a set of knifes to chop broccoli….what a joke
I do ten seconds between each round resting does it still work
How many times do you have to do this a week to get result? And does this trigger the afterburn effect? (Sorry for bad english)
Yah I’ve been struggling with being overweight. I am 13 years old and I use to weigh 200 at a height of 5’9″ I did this workout a few times and i would always run a mile after everyday. After 1 week I noticed I lost 3.5 pounds. It really works. Thanks so much!
Will I lose weight doing this only or doing this after a workout I’m 15
Are we supposed to have a 20 seconds break between each set as well or is it more?
BRO! The afterburn effect is NOT going to to turn on from regular weight lifting! You dont know what your talking about man. I use the afterburn effect as my main tool. HIIT is what turns it on. Sprints,burpees, and intense stuff that burns ur energy very rapidly. NOT just low rep lifting…
I wonder if a 200 pound 14 year old will have a chance with this… XD nope
Fuck me!… Honestly feel it hope this works…. results start showing when?
Great video.
So sick of all the talking and not showing how 2 do in some other videos,great job and thx for uploading
people if you want to get in shape dont watch this guy GO TO THE GYM!!!!
High knees
Push ups
Russian twists
Speed skaters
Mtn climber with side crunches
i dont understand this guy hes always talking and never shows us how to do it. really makes my life complicated. i go on his website only to watch a loooooooong video thinking he will show us how to do it but he doesnt
Hello, for those of who wonder if this works, Yes it does i have been doing this for 2 weeks everyday with a decent diet, and some cheatmeals to inbetween, but i gotta say, i can clearly see ‘ this works when i look at my self in the mirror, and this is a great workout to burn fat, and it works!
I love the credit at 4:04 for the passerby who comments on his workout: “Sad Ole’ Dog Lady!”
This is definitely the future of workouts held within industrial areas or really anywhere one can utilize makeshift exercise equipment. Is it any wonder many guys in prison get so ripped? They have the bare essentials at their disposal that we take for granted! Good job!
brad, im trusting you on this…please dont let me down. i have tried so many things but it just doesnt work
so which exercises are the best for creating EPOC or ‘afterburn’? the compound muscle group ones like the bench press, squat, deadlift, etc.
I am affected with Supraspinatus tendonitis, any idea of permanent cure for this, I am unable to start work out again as it pains, not bothered about the pain actually, but the Physiotherapist says that if it pains, it means the injury gets bigger, any work outs for me
im thirteen 5”7′ and i way about 120 pounds, i have a 4 pack, how many circuits per day do i do?
i think i might be a little strong beacuse i could get to round 4 and i only was a little tired and i am 13
¿its that normal?
So if we do this workout jus once day it will build muscle, burn belly fat and continue to burn calories for the next 48hrs?
how old do you have to be to have this affect triggered?will this work for an 11 year old? How many calories does this burn in a day alone? Thank You!
Post your RESULTS in the replies, so we all know how beneficial it really is!
You never stop burning calories, look up resting metabolic rate/basal metabolic rate.
Hey mike please reply to this. What if I’m 14 and want to lose weight?
if you do crunches for half the amount of time this guy talks about how much he wants to help you by taking your money and selling you yet another bullshit scam, youll be ripped before you know it. good luck everyone ^.^
im really hopin this will work cause at football practice im the only one pretty much who doesn’t take off the shirt cause no abs
Here it says the Afterburn Effect lasts up to 48 hours but on website video it mentions 14 hours..interesting.
I only made it have way till I got to tired and out of breath
Update: guys do this for two days you don’t even have to do it more then once a day. omg I already see the difference, it’s so much motivation when I see the difference in two days!
This workout may be fast, but MAN! It kinda feels like suicide by round 4.
200 pounds and im 13 ;_; he lied, i was so happy to click on this video, now im sad, now i know commenters wont lie cuz there not going to get money from me (dont try my mom dosnt have a credit card) i was like “fuck yeah im gonna be not over weight now, and i watch an hour of worthless shit on this ;_; why
hey bro,your stomach is big,but can sixpack what i must do to get body like you?
Eggs and fruits are healthy and water plenty and I’ve lost 2 pounds I’m on week 1 amazing man thank u so much
For fat loss, wait 30-60 minutes after you work out and then have your shake, don’t have it straight away
How about doing a combination of conventional workouts (elliptical) AND high intensity after burn? That’s what I’ve been doing. It’s been working. But do I need to do 40 minutes on the elliptical?
Ill be trying out this workout tomorrow. So ill let you know how it goes. Also how often do you think we should do this workout? Once a day?
The afterburn effect is real, but way over-hyped. If you run on the treadmill for 80 minutes at 70% of your VO2 max (which is very hard to accomplish), you may burn about 150 calories extra after your workout. Big whoop. You can google search the afterburn effect and draw your own conclusion about it for free. Side noteyou cannot outwork your diet. This advice is free of charge.
To people who want to lose weight some day, Copy And Paste Into Google Fat Blast Furnace and get started.
hell yes and then ima fuck those guys up who laughed at my stomach at the gym
This information is awesome to finally know. I was did insanity max for three weeks then discontinued, due to misplacing it, and I only lost 2 lbs in that time. Granted I didn’t follow the meal plan put I hate as healthy as I could. I’m a high school student and our meals stink.
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shit I did 3 rounds…my bad haha, followed on with more workouts/ push ups, prone holds and jogging tho!
Im 13 Im 5ft tall, I weight 77.1 lbs and i tried this for the first time and holy shit i felt this burn. i was red on my face biceps triceps arms shoulder and my chest, i was sweating alot, how many times do i need to do this in the week?
P.S i didnt check my legs or crouch.
Hey man, I’m 5’10 currently 206. I was 255 in August and made good progress on my diet but for the last month I haven’t dropped any weight I’ve pleatu’d. Im trying this out to change it up and help loose body fat. How many of these would you reccommend me per day/per week?
This legit works I did it for one month and I lost lots of fat and with six pack short cuts they like spend live most of the video advertising their products well not most of the videos but some
The 48 hours is really not as true as he makes it out to be. Your afterburn is really only good for 5-7 hours before its effect drops off dramatically unless it’s as intense as a football practice session which is unlikely for most people. If you do a quick 5-10 cardio session of high intensity 85% HR and above right after waking up followed by an evening workout, that should have a dramatic effect. One example is doing a set of 30 burpees, followed by 50 jumping jacks, plus a 200 meter sprint as fast as you can. This surprisingly activates a lot of muscle groups, and also helps if you are trying to build muscle too. If you keep the flood flow good, and metabolism high, more of your calories will go towards muscle building as opposed to being stored as fat. Just don’t get carried away with too much cardio. For example a 1 hour jogging session may burn some fat, but doesn’t activate growth hormones, or much of any afterburn effect, perhaps causing more atrophy. That’s why marathon runners generally have almost no muscle.
I’ve followed u, ur workouts & diet since jan 1st thank u. you absolutely changed my life. I even got my friends to join as well thank u for being our biggest inspiration!
i thought i saw a homeless guy in blue sleeping at mike’s gym corner, dont be rude mike, offer the guy to work out with u and feed him ur afterburn supplement u know abbs for charity ������
Does this really give u a six pack? If so how many do I have to do and for how long?
Im 14 year old, my weight is 67/70 average. How long it took me to do this workout and how many time i have to do this per week?
He says that he got that body without ever stepping into the gym before, wich I highly doubt, also he claims that he doesn’t like to go to the gym, but he does only to show off and look at chicks…
If your clever enough to work this out, he actually probably makes more money from youtube than selling the program, in order to keep his content fresh he uses the ideas in his sixpackshortcut program and makes newer youtube videos. your basically seeing everything in the program right here on his channel. i know this because me being a sneaky lad, i know how to get certain things free of cost and they’re pretty much the same as the vids on this channel
PLEASE REPLY
1.do i have to warm up before this or no?
do i start directly?
2.and what do i do after I finish?
3.and when do i eat before or after?
and the timing like an hour before i start or what
hope you understood me
thank you
@*****
Awesome workout man very challenging. One question, what do I eat after an afterburn workout like this one? How Much do I eat?
You have twiggy legs and ONLY an upper body,, most of your ads you sound like every OTHER typical jock.