Burn Extra Calories with the Afterburn Effect

Looking to burn extra calories and shed some fat? Well, Hybrid Fitness has the perfect solution for you: the Afterburn Effect. In this video, hosted by Hunter Grendel and featuring trainer Beth Farokh, you’ll learn how to maximize your calorie burn even after your workout is over. By incorporating strength training movements into your routine, you can extend the afterburn period and keep your metabolism revved up. Hunter guides you through four full-body movements that target multiple muscle groups and increase your calorie burn. So get ready to sweat it out and achieve those fitness goals!

If you’re a woman over 40 and looking to lose fat and get fit, then you don’t want to miss out on this video by Hybrid Fitness. In it, Hunter Grendel and trainer Beth Farokh demonstrate the afterburn effect, a technique that helps you continue burning calories even after your workout. By focusing on strength training movements instead of just cardio, you can build a stronger body, improve your posture, and boost your metabolism. Hunter provides step-by-step instructions for four full-body movements that will challenge your muscles and torch those calories. So grab some weights and get ready to feel the burn!


Are you looking for a way to burn extra calories even after your workout? Well, we have some good news for you! It’s called the Afterburn Effect, and it can help you continue burning calories for a longer period of time. In this article, we will explore the Afterburn Effect and how you can incorporate it into your exercise routine to maximize your calorie burn. So let’s dive in and discover how you can supercharge your workouts and achieve your fitness goals!

What is the Afterburn Effect?

The Afterburn Effect, also known as excess post-exercise oxygen consumption (EPOC), refers to the increased calorie burn that occurs after an intense workout. When you exercise at a high intensity, your body uses more oxygen to meet the demands of your muscles. This increased oxygen consumption leads to a higher metabolic rate, even after you finish your workout. In other words, your body continues to burn calories at an elevated rate as it recovers from the exercise session.

The Importance of Exercise

Before we delve into the specifics of the Afterburn Effect, let’s take a moment to understand the importance of exercise for overall health and wellness. Regular physical activity offers a wide range of benefits, including improved cardiovascular health, increased muscle strength and endurance, enhanced mood and mental well-being, and reduced risk of chronic diseases such as obesity, diabetes, and heart disease. Exercise is a crucial component of a balanced lifestyle and plays a significant role in maintaining a healthy weight.

Burn Extra Calories with the Afterburn Effect

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Different Types of Workouts

When it comes to exercise, there are various types of workouts you can choose from. Two of the most common types are strength training workouts and cardiovascular workouts. Each has its own unique benefits and plays a vital role in promoting overall fitness and maximizing calorie burn.

Strength Training Workouts

Strength training workouts involve exercises that target your muscles and help build strength, power, and endurance. These workouts typically involve resistance exercises using weights, resistance bands, or bodyweight exercises. The primary focus of strength training is to stress and challenge your muscles, leading to muscle hypertrophy (growth) over time. Strength training is important for increasing muscle mass, improving bone density, boosting metabolism, and enhancing overall functional fitness.

Cardiovascular Workouts

Cardiovascular workouts, also known as cardio or aerobic exercises, primarily aim to elevate your heart rate and improve cardiovascular fitness. These workouts involve activities such as running, cycling, swimming, dancing, or using cardio machines like treadmills or ellipticals. Cardio exercises increase your heart and breathing rate, improving the efficiency of your cardiovascular system. They help burn calories, reduce body fat, lower blood pressure, and enhance endurance.

Strength Training Workouts

Now that we have a better understanding of different types of workouts, let’s focus on strength training workouts and explore their benefits and examples of movements you can incorporate into your routine.

Benefits of Strength Training

Strength training offers numerous benefits beyond just building muscle. Some of the key advantages include:

  1. Increased metabolism: Strength training helps increase your muscle mass, which, in turn, boosts your resting metabolic rate. This means you burn more calories even at rest.

  2. Improved body composition: Strength training helps shape and tone your muscles, giving you a lean and defined physique. It can also help reduce body fat percentage, leading to a healthier body composition.

  3. Enhanced bone health: Resistance exercises stimulate bone remodeling, resulting in increased bone density and reduced risk of osteoporosis.

  4. Better functional fitness: Strength training improves your ability to perform daily activities by enhancing your strength, stability, and balance.

Examples of Strength Training Movements

To incorporate strength training into your workout routine, you can try various movements that target different muscle groups. Here are a few examples:

  1. Squats: Squats are a compound exercise that targets the lower body, including the quads, hamstrings, glutes, and calves. To perform a squat, stand with your feet shoulder-width apart, lower your body by bending your knees and hips, and then return to the starting position.

  2. Bent Over Rows: Bent over rows target the muscles of the back, including the lats, rhomboids, and traps. To perform a bent over row, bend your knees slightly, hinge forward at the hips, keep your back straight, and pull the weights or resistance bands toward your chest, squeezing your shoulder blades together.

  3. Push-ups: Push-ups are an excellent compound exercise that works the chest, shoulders, triceps, and core. Start in a high plank position with your hands slightly wider than shoulder-width apart, lower your body by bending your elbows, and then push back up to the starting position.

  4. Overhead Press: The overhead press primarily targets the shoulders (deltoids) and triceps. Stand with your feet hip-width apart, hold dumbbells or a barbell at shoulder level, and press the weights overhead, fully extending your arms.

Incorporating these movements into your strength training routine will help you engage multiple muscle groups, maximize calorie burn, and achieve a well-rounded workout.

Cardiovascular Workouts

Now, let’s shift our focus to cardiovascular workouts and explore their benefits and examples of movements you can include in your routine.

Benefits of Cardiovascular Workouts

Cardiovascular workouts offer a wide range of benefits for your heart, lungs, and overall well-being. Some of the key advantages include:

  1. Improved heart health: Cardio exercises strengthen your heart muscle, improve blood circulation, and lower the risk of heart disease.

  2. Enhanced endurance: Regular cardio workouts increase your stamina and endurance, allowing you to engage in physical activities for longer without feeling fatigue.

  3. Weight management: Cardio exercises help burn calories and contribute to weight loss or weight maintenance when combined with a balanced diet.

  4. Stress relief: Cardio workouts release endorphins, which are natural mood boosters, helping reduce stress and anxiety.

Examples of Cardiovascular Movements

There are numerous ways to incorporate cardiovascular exercises into your workout routine. Here are a few examples:

  1. Running: Running is a popular cardiovascular exercise that requires no equipment and can be done anywhere. Start with a brisk walk and gradually increase your pace to a jog or run.

  2. Cycling: Cycling is a low-impact cardiovascular exercise that can be done indoors on a stationary bike or outdoors on a bicycle. It provides an excellent workout for your legs, glutes, and cardiovascular system.

  3. Swimming: Swimming is a full-body cardiovascular exercise that is gentle on the joints. It engages multiple muscle groups and improves cardiovascular fitness.

  4. High-Intensity Interval Training (HIIT): HIIT involves short bursts of intense exercise followed by short recovery periods. It can be done with various exercises such as burpees, jumping jacks, or mountain climbers.

Incorporating these cardiovascular movements into your exercise routine will help improve your cardiovascular fitness, increase calorie burn, and contribute to your overall health and well-being.

The Four Movements to Burn Extra Calories

Now that we have explored strength training and cardiovascular workouts, let’s combine them into an effective exercise routine that maximizes the Afterburn Effect. Here are four movements that target different muscle groups and increase calorie burn:

  1. The Squat: Squats are a compound movement that engages the lower body and core. To perform a squat, stand with your feet shoulder-width apart, lower your body by bending your knees and hips, and then return to the starting position. Repeat the movement for 60 seconds.

  2. The Bent Over Row: Bent over rows target the back muscles and arms. Bend your knees slightly, hinge forward at the hips, and pull the weights or resistance bands toward your chest, squeezing your shoulder blades together. Repeat the movement for 60 seconds.

  3. The Glute Bridge: The glute bridge targets the glutes, hamstrings, and lower back. Lie down on your back, bend your knees, and lift your hips off the ground, squeezing your glutes at the top. Repeat the movement for 60 seconds.

  4. The Push-up: Push-ups work the chest, shoulders, triceps, and core. Start in a high plank position, lower your body by bending your elbows, and then push back up to the starting position. Repeat the movement for 60 seconds.

Perform these four movements back-to-back with minimal rest in between each exercise. Once you complete all four movements, take a 60-second rest, and then repeat the circuit for a total of four rounds. This high-intensity workout will challenge your muscles, elevate your heart rate, and maximize calorie burn, both during and after your workout.

The Squat

Let’s take a closer look at the squat, one of the four movements recommended to burn extra calories and enhance overall fitness.

Proper Form

To perform a squat with proper form, follow these steps:

  1. Stand with your feet shoulder-width apart and toes slightly turned out.

  2. Engage your core and keep your chest lifted throughout the movement.

  3. Lower your body by pushing your hips back and bending your knees. Imagine that you are sitting back into a chair.

  4. Keep your weight in your heels and ensure that your knees are tracking in line with your toes.

  5. Lower yourself until your thighs are parallel to the ground, or as low as your flexibility allows.

  6. Push through your heels and extend your legs to return to the starting position.

Muscles Worked

The squat is a compound exercise that targets multiple muscle groups, including:

  1. Quadriceps: The squat primarily works the muscles of the front of the thighs, called the quadriceps. These muscles help extend the knees and contribute to lower body strength.

  2. Glutes: Squats also engage the gluteal muscles, including the gluteus maximus, medius, and minimus. These muscles help with hip extension and contribute to strong, toned buttocks.

  3. Hamstrings: The muscles at the back of the thighs, known as the hamstrings, are activated during squats. They help with knee flexion and hip extension.

  4. Core: Squats engage the core muscles, including the abdominals, obliques, and lower back muscles, to maintain stability and balance throughout the movement.

By incorporating squats into your workout routine, you can strengthen and tone your lower body, improve balance and stability, and increase overall muscle mass.

The Bent Over Row

Let’s now focus on the bent over row, another movement that promotes calorie burn and enhances upper body strength.

Proper Form

To perform a bent over row with proper form, follow these steps:

  1. Stand with your feet shoulder-width apart and hold dumbbells or resistance bands in each hand.

  2. Bend your knees slightly and hinge forward at the hips, keeping your back straight and parallel to the ground.

  3. Engage your core and retract your shoulder blades, squeezing them together.

  4. Pull the weights or bands toward your chest, leading with your elbows. Keep your elbows close to your body throughout the movement.

  5. Slowly lower the weights or bands back to the starting position.

Muscles Worked

The bent over row targets the following muscles:

  1. Back: The main muscles worked during bent over rows are the back muscles, including the latissimus dorsi, rhomboids, and traps. These muscles help with pulling movements and contribute to a strong and defined back.

  2. Arms: The rowing movement engages the muscles of the arms, including the biceps and forearms, as they assist in the pulling motion.

  3. Core: By maintaining a stable and straight back position throughout the exercise, the core muscles are activated to provide stability and balance.

Incorporating bent over rows into your workout routine will help improve upper body strength, posture, and overall back muscle development.


Congratulations! You are now equipped with the knowledge to take your calorie burn to the next level with the Afterburn Effect. By incorporating strength training and cardiovascular workouts into your exercise routine, you can maximize calorie burn, enhance overall fitness, and achieve your fitness goals. Remember to focus on compound movements that engage multiple muscle groups, such as squats, bent over rows, and other exercises mentioned in this article. Stay consistent, challenge yourself, and enjoy the benefits of a healthy and active lifestyle. Happy exercising!

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