4. 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, says Miranda—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. (If that’s not motivation to tackle the treadmill, nothing is).
To torch more during and after your workout, add short bursts of sprints or faster running into your jog, says Tamir. 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.
6. 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.
7. 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!