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How Many Calories Are You Really Burning?

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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.

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