Imagine the engine of a car after a long road trip.  The engine remains warm and gradually cools down after the car has reached its destination.

Just as the engine of a car stays warm even after it has been parked, the body’s metabolism continues at a heightened level even when the body is already at rest.  This physiological effect is known as the ‘excess post-exercise oxygen consumption (EPOC),’ colloquially known as the after burn effect. EPOC is essentially the amount of oxygen that is consumed after a workout so that the body can return to its pre-exercise state — higher oxygen consumption post-exercise, leads to more calories burnt.

RELATED: 6 Super Simple Ways To Boost Your Metabolism

So How Do You Maximize EPOC?

While EPOC is influenced by age and gender, it has been found that resistance training, particularly circuit training, produces the greatest EPOC magnitude.

Circuit training not only improves the over-all cardio and endurance levels of an individual, but it can also tone and build functional muscles,” Francis Asis, third runner-up winner of Biggest Loser Pinoy Edition and personal trainer at Gold’s Gym Philippines,  shared with Health Begins With Her.

RELATED: How the Biggest Loser Became a Winner

Check out these resistance training exercises as demonstrated exclusively for Health Begins With Her by Leanne Espina, professional athlete at the Philippine Netball Federation.  Try these exercises out just two to three times a week to help boost your post-workout metabolism. Get ready to burn baby, burn!

RELATED: 4 Bodyweight Moves For a High Intensity Core Workout

DAY 1
1. Medicine Ball Overhead Squats

Maximize your metabolism_1_medicine ball overhead squat

Target Muscles: Glutes, Quadriceps, Hamstrings, and Core
Equipment: Medicine Ball/Dumbbells/Plates
Number of Sets: 2 – 4
Number of Reps: 8 – 10
How to Do?
• Stand with feet at shoulder width apart with toes slightly pointing out while holding the medicine ball overhead.
• Hold the medicine ball up as you bend your knees then push your hips back as if sitting on a chair.
• Stop when your thighs are parallel to the floor or ground then pull yourself back up.

2. Open Knee Tucks

Maximize your metabolism_2_Open knee tucksRelated to: Watch: This Core Workout Will Make You Super Strong
Target Muscles: Core
Equipment: None
Number of Sets: 2 – 4
Number of Reps: 8 – 10
How to Do?
• Lie flat on your back with your feet off the floor.
• Pull your legs towards your chest with your knees bent at 90 degrees.
• Make sure that your arms are extended straight behind your head.
• Keep your feet together then open your knees to a 45 degree angle.
• Squeeze your abs and lift your hips up off the floor then roll them towards your chest.
• Slowly lower your hips back down to the starting position.

3. Scissor Power Switch

Maximize your metabolism_3_scissor power switch

Target Muscles: Quadriceps and Glutes
Equipment: None
Number of Sets: 2 – 4
Number of Reps: 8 – 10
How to Do?
• Stand with your feet at lunge width apart with one foot in front of the other one.
• Bend both knees to 90 degrees and lower down to a lunge.
• Jump into the air as fast as possible.
• Switch legs in the air while making sure to land on the opposite foot forward.

4. Skip and Scoop

Maximize your metabolism_4_Skip&Scoop

Target Muscles: Quadriceps, Hamstrings, and Glutes
Equipment: None
Number of Sets: 2 – 4
Number of Reps: 8 – 10
How to Do?
• Move forward then complete two skips.
• Lower your body towards the ground in a lunge motion.
• As your hands reach the ground, scoop them back up then push off the front leg to extend upwards, as high as you could. You may add an explosive jump if you want to.
• Complete at least 20 yards back and forth.

DAY 2
1. Burpee Tuck Jump

Maximize your metabolism_5_burpee tuck jump

Target Muscles: Arms, Chest, Core, Quadriceps, Glutes, and Hamstrings
Equipment: None
Number of Sets: 2 – 4
Number of Reps: 8 – 10
How to Do?
• Stand straight then squat with your hands to go down the floor.
• Jump into a plank. Then do a push-up.
• Jump your feet back.
• Jump in the air while tucking your knees to your chest.

2. General Push-up

Maximize your metabolism_6_General Push Ups

Target Muscles: Chest, Arms, Back, and Core
Equipment: None
Number of Sets: 2 – 4
Number of Reps: 8 – 10
How to Do?
• Position your body into a full plank form.
• Lower your body to the ground while keeping your back straight.
• Push yourself back up.
• There are three levels of difficulty in doing push-ups as shown in the video. The first level of push-up is on your knees. The second level is when your body is slightly leaning forward, and the third level is on your toes. Find the level of difficulty that you can do and sustain for the duration of the routine.

3. Mountain Climbers

Maximize your metabolism_7_Mountain Climbers

Target Muscles: Core, Hip Flexors, and Shoulders
Equipment: None
Number of Sets: 2 – 4
Number of Reps: 8 – 10
How to Do?
• Start on the ground in a push-up position.
• Move one foot forward while keeping your knees in between your hands.
• Switch feet placement while slightly sinking your hips towards the ground as you change positions.

4. Figure-4 Sit-Ups

Maximize your metabolism_8_Figure4 sit-ups

Target Muscles: Obliques
Equipment: None
Number of Sets: 2 – 4
Number of Reps: 8 – 10
How to Do?
• Lie flat on your back with bent knees, making sure that your feet are flat on the floor.
• Place your hands near your head, behind your ears.
• Position your right ankle to your left knee.
• Curl yourself forward as you bring your left knee towards you then lower yourself.
• Do the same for the other leg.

DAY 3
1. Dumbbell Burpee Clean and Press

Maximize your metabolism_9_Dumbell Burpee Clean and Press

Target Muscles: Trunk, Rhomboids, Core, Obliques, Hips, Glutes, Hamstrings, and Quadriceps
Equipment: dumbbells (2)
Number of Sets: 2 – 4
Number of Reps: 8 – 10
How to Do?
• Position the body to a push-up position.
• Hop into a squat then clean the weights to your shoulders.
• Press the weights overhead, squat down and return to push-up position.

2. Dumbbell Thruster

Maximize your metabolism_10_Dumbell Thrusters

Target Muscles: Quadriceps and Shoulders
Equipment: dumbbells (2)
Number of Sets: 2 – 4
Number of Reps: 8 – 10
How to Do?
• Stand on your feet at shoulder width apart while holding the dumbbells on your shoulders.
• Squat down while making sure that your back is flat.
• Stand through your heels and press the dumbbells up and fully extend your arms at the top of the press.

4. Dumbbell Woodchopper

Maximize your metabolism_11_Dumbell Woodchopper

Target Muscles: Obliques
Equipment: dumbbell (1)
Number of Sets: 2 – 4
Number of Reps: 8 – 10
How to Do?
• Hold a dumbbell using the overhand grip.
• Extend your arms above your right shoulder.
• Keep your arms straight but not locked.
• Bend at the knees then rotate your torso to the left as you draw your arms down and across your body.
• When your hands reach the outside of your left ankle, stop, then quickly reverse the movement, pausing at the top.

4. Dumbbell Snatch

Maximize your metabolism_12_Dumbell Snatch
Target Muscles: Trapezius (upper an lower), Rhomboids, Medial and Rear Deltoids, Infraspinatus, and Teres Minor
Equipment: dumbbell (1)
Number of Sets: 2 – 4
Number of Reps: 8 – 10
How to Do?
• Stand with your feet apart and toes pointing outward slightly.
• Position the dumbbell in front of your thigh with your knuckles facing front.
• Squat down and lower the dumbbell between your knees while keeping your arm straight and shoulder over the dumbbell.
• Jump upward.
• Shrug your shoulders and pull the dumbbell upward with your arm, allowing the elbow to pull out to the side. Make sure that your elbow is over the dumbbell as long as possible.
• Pull your body over the dumbbell.
• Snatch the dumbbell at an arm’s length while you transition into a squat position.
• As soon as the dumbbell is caught on the locked out arm in a squat position, squat up in a standing position with the dumbbell overhead.

 

***The list of exercises here originally appeared here.

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