This 25-Minute Workout Burns Calories All Day

Thanks to the afterburn effect, this quick workout can help boost your metabolism and your overall fitness.

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Published August 21, 2024
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What kind of exercise have you been enjoying (or enduring) lately? Share your thoughts in the comments below.

Have you ever noticed that sometimes after a good workout you feel a euphoric boost? You’re buzzing with energy; your breathing feels more expansive, and your senses feel heightened long after you’ve hit the shower. You’re not imagining things. You’re experiencing excess post-exercise oxygen consumption, or EPOC.

What is EPOC?

Often called the “afterburn effect,” EPOC is the increased use of oxygen and calories that continues even after you stop exercising. You see, after an intense workout, your body uses extra energy to restore itself to its normal resting state. But since your body is using more energy to recover from exercise, this means you’re still burning more calories even after your workout is complete.

Research suggests that the EPOC effect produces a 6percent to 15percent increase in overall calorie consumption. That would be 45 extra calories burned after a workout that uses 300 calories. And while 45 calories may not seem like a lot, those extra calories add up. With consistency, that calorie deficit could equate to a couple pounds of weight lost (or not gained) over a year.

Boost Your Metabolism with EPOC

When trying to lose weight (or even maintain your current weight) EPOC is like the gift that keeps on giving because it can help boost your metabolism. With high intensity workouts – which are best for maximizing EPOC – your metabolism goes up when you exercise and stays up for some time after your workout.

If you think boosting your metabolism is impossible after 40, think again. In fact, a 2021 study found that resting metabolism holds steady from age 20 to 60, and even after 60 it decreases less than one percent per year.

So why does the number on the scale often increase with the number on candles on our birthday cake? As we get older, it can be harder to do high intensity workouts, build muscle mass and get quality rest – all things that can affect your metabolic processes.

But if you work on being active throughout your day and incorporate workouts that will boost the afterburn effect, you’ll help boost your metabolism too – no matter your age.

A Great Workout for the Afterburn Effect

To boost the afterburn effect, you need to rev up your workout with resistance training and interval training. This doesn’t mean you have to ditch steady state workouts. If you like to get in your 150 minutes of recommended weekly exercise with walking, just add in some periods of speed-walking (or jogging if possible) and be sure to also incorporate strength training of all major muscle groups at least two days per week.

To help you get started, we turned to Jacksonville, Florida-based personal trainer and nutritionist Fhanta F. Williams of Plant Fit Fhanta, for a 25-minute joint-friendly circuit that can help boost the afterburn.

Equipment needed: 1 cloth resistance band. 1 long 12-15 lb. resistance band or 25-30 lb. thin resistance band.

Stretch. Warm Up. Then…

Circuit 1: Strength and Stability

Perform each exercise for 45 seconds, followed by 15 seconds of rest. Repeat the circuit twice.

Resistance Band Lateral Walks

Place lowered end of the resistance band on the floor loosely so it creates corners. Step your feet into each corner. Feet should be stationary, standing on top of the resistance band in a wide stance. Place other end of resistance band around your neck or wear it on your shoulders securely. Stand with feet a little wider than shoulder-width apart, knees slightly bent. Step sideways, maintaining tension on the band, and then step the other foot as if to meet it. The pattern is big step little step repeatedly without dragging the band under your foot. The band should step with you. In between your feet the band should not ever be tight preventing a big lateral step from happening. Steps should maintain width at shoulder distance apart. Repeat in one direction for 10 steps and then in the opposite direction for 10 steps for allotted time frame.

Standing Resistance Band Rows

Attach a resistance band to a sturdy anchor at waist height or place under feet creating handles on each end. Stand facing the anchor, hold the band handles, and pull them towards your torso, squeezing your shoulder blades together. Slowly release.

Resistance Band Chest Press

Attach a resistance band to a sturdy anchor behind you. Stand with feet staggered, hold the band handles, and press forward until your arms are extended. Slowly return to the start position.

Bodyweight Squat Pull-Aparts with Wide Cloth Resistance Band

Place a resistance band just above your knees. Stand with feet shoulder-width apart, hold on to something stable, lower into a squat position, pull knees apart in an open and close fashion, then return to standing. Repeat, keeping tension on the band.

Glute Bridges with Resistance Band

Lie on your back with knees bent and feet flat on the floor, resistance band just above your knees. Lift your hips toward the ceiling, squeeze your glutes, and lower back down, keeping the band taut.

Resistance Band Push-Ups (Modified on Knees) 

Perform push-ups with band stretched across the upper back secured by hands placed securely inside the long band at each end, knees on the ground, ensuring a straight line from head to knees.

Circuit 2: HIIT with Resistance Bands

Perform each exercise for 30 seconds, followed by 15 seconds of rest. Repeat the circuit three times.

Russian Twists

Sit on the floor with knees bent, lean back slightly, and twist your torso side to side, holding a resistance band between your hands and stretching it as you twist.

Resistance Band Triceps Extensions

Attach a resistance band to a high anchor point. Stand facing away from the anchor, hold the band handles, and extend your arms straight out in front of you, keeping elbows close to your head. Slowly return.

Standing Calf Raises with Resistance Band

Stand on the band with feet shoulder-width apart and hold the handles. Raise up onto your toes, hold briefly, and lower back down.

Resistance Band Deadlifts

Stand on the resistance band with feet hip-width apart, holding the handles with a slight bend in your knees. Hinge at your hips to lower the handles towards the floor, then return to standing, engaging your glutes.

Resistance Band Standing Leg Abductions

Place a resistance band around your ankles. Stand with feet hip-width apart, hands on your hips or holding onto a stable surface for balance. Lift one leg straight out to the side, then return to starting position. Switch sides after 30 seconds.

Alternating Individual Leg Raises. 10 each side for 30 seconds.

On your back, bent knees, hands supporting your head while holding an upper a crunch. Extend one leg - this is your starting position. Raise the extended leg up and down at tempo while holding an upper a crunch. Alternate sides, keeping tension on the abs and not the neck.

What kind of exercise have you been enjoying (or enduring) lately? Share your thoughts in the comments below.

Javacia Harris Bowser is an award-winning freelance journalist and essayist based in Birmingham, Alabama, and she is the founder of See Jane Write, a community and website for women who write. Javacia has written for USA Today, Heart & Soul, Good Grit, HerMoney.com, and a host of other media outlets. She’s the author of Find Your Way Back, a collection of essays that explore how she’s used writing to cope with cancer and everything else life has thrown her way. Find Javacia on Instagram and Twitter @seejavaciawrite.