How to Burn Fat, Speed Metabolism for 48 hours After Workout

Burn more fat and calories for up to 48 hours after your workout by doing high intensity workouts.

Doing this type of exercise will burn more calories and fat during and after your workout. Exercise Post-Oxygen Consumption (EPOC) causes your body to burn more calories and fat after a tough workout. Your body has to work harder to get back to its pre-exercise state. Fat burning and metabolism can increase for up to 48 hours after your tough workout!

For instance, athletes in speed and power sports are usually very cut and lean because most of their exercises are done with intervals at full speed.

Short bursts are proven fat burners and these athletes primarily train this way. We're talking workouts with major calorie and fat burn.

Here are 3 high intensity workout tips to burn more fat and calories:

1. Add more one-legged strength exercises such as power step ups, single leg squats, Bulgarian split squats, lunges, single leg good mornings and single leg medicine ball exercises to your workout routine.

These types of exercises are more intense than two-legged exercises. Doing these exercises with circuit weight training using supersets (with lighter weights) adds even more intensity to your workout.

One way to build more muscle mass (and speed up your metabolism) is through heavy weight lifting. “Heavy” is relative to your body weight and strength.

According to the research, doing this type of weight lifting will give you exercise-induced testosterone increases. Of course, this will help you build muscle mass. Women can lift heavy weights without fear of getting too bulky!

So, how much weight is heavy enough? Your repetition range for exercises should be between 3-5 (you would have a difficult time lifting these repetitions). You would typically do 4-5 sets of each exercise.

Doing some of these exercises with your eyes closed will improve limb position sense (proprioception), balance and will help you burn more fat and calories! Balance training also improves your core strength.

One last strength training tip would be to do combinations of one-arm and one-leg exercises such as single leg squat-to-single arm shoulder press.

2. Add more intensity to your workouts by exercising your body in all 3 planes of motion to improve multi-planar balance and add intensity.

An example would be a grouping of walking lunges, side lunges and transverse lunges.

Want more intensity? Exercise on different surfaces such as grass, sand, astro-play and soft surfaces to add more intensity.

3. Do cardio blasts between weight training sets. This is a very intense form of exercising. You will get great fat burning results.

Cardio blasts could work this way: between each weight training exercise set, do 30-45 seconds of a high speed cardio exercise like jump rope, mountain climbers, sprints or squat jumps. Try to do the whole 20 minute workout without any rest between exercises.

Add intensity, challenge yourself more and watch the fat melt away!

Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster!

Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut


  1. Hey Mark, thanks for posting this. And thanks for the mention (and link) to the limb position sense page. There was actually a program on British TV about this recently. The benefits of H.I.T. were explained, quite scientifically. The guinea pig (presenter Michael Mosley) was told that he only really needed 3 minutes of "intense" exercise per week. It was called "Horizon: The truth about exercise".

    1. Hey Toby...what's your favorite interval cardio exercise?

    2. Favorite? I would say possibly the exercise bike, because I can adjust the resistance level. I like this, because it's like being able to select between aerobic and anaerobic on a sliding scale.

      This is a good HIT challenge. The Interval Pyramid.
      ... warmup first

      30 sec High Int... 1 min Low Int.
      45 sec High Int... 1 min Low Int.
      60 sec High Int... 1 min Low Int.
      90 sec High Int... 1 min Low Int.
      60 sec High Int... 1 min Low Int.
      45 sec High Int... 1 min Low Int.
      30 sec High Int... 1 min Low Int.

      ... cool down for at least five mins.

      Try with either a static Exercise Bike for cardio, or a treadmill. With the bike, you peddle hard for the High Inten. and then relax into a very slow peddle for Low Int.

  2. Eexcellent post! I just stumbled upon your blog page and gathered some good ideas for what I am working on. Cheers!


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About Mark


Mark Dilworth is a Lifestyle and Weight Management Specialist and since 2006 he has owned Your Fitness University, Her Fitness Hut, My Fitness Hut, Sports Fitness Hut.

Mark has helped thousands of clients and readers make lifestyle changes that lead to better long-term health, which includes acceptable body fat and ideal body weight.He does not recommend fad diets, quick weight loss gimmicks, starvation diets, weight loss pills, fat burner supplements and the like.

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