How Many Calories Are You Really Burning?

Workouts That Keep Working

The harder you exercise, the longer your body continues to zap calories after you're done. Infuse your routine with these high-energy bouts to boost your afterburn by up to 100 calories (always warm up and cool down).

• Hi-lo bursts: For 3 minutes, work at an 8 or 9 on a 1 to 10 scale (with 10 being a full-throttle sprint). Back down to an easy pace for 3 minutes. Repeat 4 times.
• Low reps: Add a heavy day to your weekly weight routine. Pick a weight you can lift just 5 times. Do 4 sets of 5 reps of your usual exercises. Bonus: Super toning!
• Quick splits: Do two or three 15-minute high-energy cardio bouts, separated by 5 minutes of easy-paced activity.
• 60-second blasts: Push yourself completely into the red for 60 seconds. Catch your breath for 2 to 3 minutes. Repeat. Work up to 15 sprints.