Fat Loss, Workouts

Speed Up Your Metabolism For 38 Hours With An Afterburn Workout

Most people working out for fat loss really don’t have a clue of what they should be doing, and they surely don’t know how to do an afterburn effect workout.  Sure, they probably have read the latest issue of Muscle & Fitness and have watched what their local gyms personal trainer is doing when they workout…but 97% are just going through the same old routine that’s taking them nowhere fast.

High intensity exercise is an absolute must if you’re trying to burn fat fast and the best part is you only have to do it for a short duration.  Jogging on a treadmill and doing bicep curls all day are just going to slow your metabolism down to a snail pace.

There are two keys for high intensity exercise in any effective fat loss program: interval training and metabolic resistance training.

First, I’m going to break down interval training really fast…

So high intensity interval training is basically a way of doing cardio which involves going at a super high pace for a while then going back to a normal pace for a while so you can recover, and then repeating.

These “sprint” sessions generally last for around 20 minute workout and the simplest way I recommend my clients is to do 1-minute of high intensity at around a “Level 9” pace and then drop down to a “Level 4” pace for another minute before repeating.

Here’s some proof that interval training will speed up your metabolism:

In a research study they compared two groups looking lose fat.  One group performed 20 weeks of steady-state endurance training while the other group did 15 weeks of high intensity interval training.

And the winner?

They found that although the endurance training group burned more total calories per workout, the interval training group actually lost 9x’s as much body fat!  That’s 900% more!

If you’re looking to get the biggest bank for you buck and burn fat fast then interval training is the obvious winner.  Wondering why?

It’s all really because of a little something called afterburn training which has been proven to speed your metabolism.

Alwyn Cosgrove is really the fitness trainer who brought afterburn training into the limelight.  I remember him sharing this research study that really uncovered the whole principle behind afterburn workout routines.

38 Hour Metabolism Boost with An Afterburn Workout?

In this study they looked at a group doing metabolic resistance training in a circuit style training program for 30 minutes and found they had sped up their metabolism for 38 hours post-workout giving them all a colossal afterburn effect.

So let’s say you do your metabolic resistance training workout on Monday at 8am, you’ll still be burning fat by the time you eat dinner the next night.  Now that’s pretty darn crazy.

And I’m a big advocate for getting your nutrition down but I’m also all for doing the right kind of exercise to also speed up your metabolism.

In another study they found that those who added these afterburn workout routines to their reduced calorie nutrition plan lost up to 44% more fat than those who just did the dieting part.  Getting your nutrition down is still going to give you 70% of your results but adding in a afterburn training program will rise you above the masses.

Are You Experiencing The Benefits Of An Afterburn Workout?

Doing an afterburn workout causes a “metabolic disturbance” in your body and causes your system to work really hard for a long period of time (38 hours) to bring itself back to its normal state.  And while it’s trying to recover from your afterburn workout, you’re also going to reap the fat burning benefits from it.

Ask yourself if you’d like to burn 900% more fat in half the time, speed up your metabolism for 38 hours AFTER your workout and also lose 44% more fat just from adding in an afterburn training program into your kickass diet plan.

Are you taking your fat loss results to another level with afterburn training?

Let me know by leaving a comment below…

Talk to you soon down below in the comments and start doing an afterburn workout next time you train!

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  1. Doris

    December 6, 2010 at 3:41 am

    Josh since reading your posts on HIIT I have been using it on the treadmill and the ellipitcal …my heartrate has been great and I certainly notice a huge difference in my running…much more stamina and further distance for sure!!!!


    • Josh Schlottman

      December 8, 2010 at 3:43 pm

      Great stuff Doris! HIIT is the way to go!


  2. Mirza Jivá

    December 6, 2010 at 10:50 am

    Hello Josh, i am 18 years old, i started to read your posts about HIIT and i like it very much. I´ve never heard about HIIT and i was just doing boring cardio (long duration), now i am going to do HIIT. Aswer me one question please… My goal is to keep my muscles and to burn fat, specifically belly fat (fortunately the rest of my body are already tone lol). I can go to the gym 6x per week. If i do weight training (high reps (12-15 rep) and low weights) and finish my workout doing HIIT (10-15 min) can i lose my belly fat and keep my muscles or i only need to go 4x per week doing weight training (low reps (8-10 rep) and high weights) and finish each session doing HITT (20min)? Of course i also need to have a good meal plan, but answer me this question please.


    • Josh Schlottman

      December 8, 2010 at 3:44 pm

      Hey Mirza, I would stick with the second one for the goals that you wrote. The diet is huge though…


  3. Mirza Jivá

    December 8, 2010 at 4:06 pm

    Thanks so much for your help! Merry Christmas


  4. Ben Sparey

    May 4, 2011 at 5:54 am

    Hi Josh,

    I must admit that untill today, I had never heard of afterburn traing but had used intervals before untill a freind who is a P.T wrote me up a new diet plan to help me achive a leaner more defined look. I combined this with the advice he gave me with regards to my MSE and do 40mins of this daily, doing a maximun of four excersises per muscle group, with a rest period of up to 60 seconds, performing 8-12 reps per set.

    I then finish my training with a uphill, fast paced walk on the treadmill for 40 mins to get into my fat burning zone, should I mix this up and alternate between low intensity & interval training?

    I have my level two in gym intstruction so I read and hear of many diffrent fads and ”miraclle” tecniques, so any advice you can give me Josh will be very much appriciated.

    I hope to hear from you soon mate, have a great day,

    Ben 🙂


    • Josh Schlottman

      May 7, 2011 at 1:25 pm

      Hey Ben,

      Great job so far! Instead of doing the 40 minutes on the cardio in the “fat burning zone” try doing more high intensity interval training. So go for a 9/10 intensity pace for 1 minute and then bring it back down to a 5/10 intensity pace and then repeat. You’ll burn a lot more fat this way. Keep up the awesome work!


  5. Ben Sparey

    May 4, 2011 at 5:57 am


    Just to eleborate Josh, I have lost weight training the way I am, and have came down from 17st to 15.4st in two months but now I want to chisle away the excess body fat, ready fro the summer!! 😉


  6. Ben Sparey

    May 16, 2011 at 12:08 am

    Hi Josh,

    Thanks for getting back to me!!

    I will start applying the afterburner training to my routine as it sounds great and just what I need. In addition to doing this, I am starting to feel more comfertable with my weight and litteraly want to lose afew more pounds then really tone up for the summer. This is where I have been struggling if im honest, I eat well, my carb intake is limited to a small serving of oats for breakfast, a small serving of pasta, rice or oats for my post work out meal and a small jacket potato or rice with my evening meal, which is usually around 6pm. I dont eat after this time, my protein intake is good & I eat very little fat but im still flabby in places.
    Is there any methods or diet plans I should look into? I am going on a much needed family holiday in 3 and a half months so this is of the upmost importance to me, as I am sure you understand!! 🙂

    I think what you do on this site is great and very noble Josh, thanks bro, hope your having a great day!!

    Ben 😀


  7. Judy-ann

    May 17, 2011 at 3:18 am

    Hi, is there anything specific/suitable you’d recommend for women with the afterburn training?



    • Josh Schlottman

      May 23, 2011 at 3:44 pm

      Hey Judy,

      Women can do pretty much the same as men only you may have to decrease the intensity a little bit. If you’re really just beginning, you could for example power walk for a minute and then walk steadily for another minute.


  8. Judy-ann

    May 19, 2011 at 7:21 am

    Also, I’ve tried your spartacus workout and it’s now my 2nd day of rest. According to the plan, I should be doing the workout today also. However, my thighs are in so much pain. I find it really difficult to use the stairs now, especially going downstairs. Any estimates of how long this may last if I carry on using the workout? And is there any way I can relieve this pain? I’ve had hot baths to soak my muscles, used tiger balm and stretched out the muscles quite often.



    • Josh Schlottman

      May 23, 2011 at 3:46 pm

      Hi Judy, if it was your first time doing the Spartacus workout then you’ll probably be extra sore for anywhere from 3-5 days. Make sure you keep walking around and make sure you’re getting enough nutrients to help your body heal.

      The first times the hardest!


  9. Richard

    May 20, 2011 at 8:31 am

    Hey Josh,
    So i’m currently in the middle of my exams, and am beginning to put on a bit of weight as I spend a lot of my time indoors revising. I was wondering if you could give me some tips on how to afterburn train, what exercises to do, how to increase metabolism etc. I’m able to work at quite high intensities but my current goal is to lose some my belly fat and get my abs to show. Getting ready for summer yknow 😉



  10. manny

    June 5, 2011 at 6:20 am

    Hey josh,
    im 15 and slightly over weight..i need some examples of exercises i can do at home or at gym? tap back asap please.


    • Josh Schlottman

      June 8, 2011 at 8:51 am

      Hi Manny, if I were you I’d recommend taking a look at my Spartacus Workout 2.0 for afterburn exercises


  11. Bobby

    June 12, 2011 at 1:45 pm

    Hey Josh,
    I’m 16 years old and am simply overweight. I have been trying for some time now to lose weight but have failed due to lack of results. I was debating trying out the ever so popular p90x until I discovered this after burn technique, but it leaves me with a couple of questions. What are some types of after burn workouts I can do at home? Is the diet different from a normal weight loss diet? And how quickly will I notice results? Thanks!


    • Josh Schlottman

      June 14, 2011 at 8:34 am

      Hey Bobby, whatever training program that you’re going to go with make sure you’re nutrition is priority #1. If you’re not eating right then all the training in the world can only make a small dent in losing fat.


  12. Jamie

    June 13, 2011 at 1:23 am

    Hi Josh,
    What is the basic idea of the afterburn workout? And how would I go about getting this training plan up and running? Any tips or routine plans?


    • Josh Schlottman

      June 18, 2011 at 4:20 pm

      Hi Jamie, I’m currently working on a complete training program that is afterburn based. Stay tuned!


  13. Mike

    June 17, 2011 at 3:31 pm

    Hey Josh,
    I’m 18 years old and going off to college next year. I have been swimming since i was 8 and weight training all through high school but i just can’t get this last stubborn belly fat to GO AWAY!! I was getting fed up and had almost given up when i read about your after-burn training and became very interested. I have a challenge for you!! think you can help me or recommend a way to burn this last bit of body fat so i can be more confident when i go to the beach and so i’m more willing to play on the ‘skins’ team in basketball? this is also of course.. for the ladies.. this is a last effort to get rid of this before college.


  14. Rowan

    June 17, 2011 at 8:16 pm

    Hey Josh, I’m 13 and I’m not overweight at all, i just have a little fat i need to get rid of quickly. I heard about this Afterburn Effect and I thought it would be good to try it out. I’ve looked at like 10 different sites and it seems they all talk about how it is scientifically proven and stuff. I just need someone to tell me what work outs to do that will help and will use the Afterburn Effect. Do you have any good exercises that will help me?
    Thank you.


    • Josh Schlottman

      June 18, 2011 at 4:28 pm

      Hi Rowan, check out this Spartacus Workout to get started. I’m currently working on a complete training program that’s based on the afterburn effect.


  15. Ben Sparey

    August 2, 2011 at 4:41 am

    Hi Josh,

    I have been using the afterburner training as recomended by yourself and have lost alot of weight. i am very happy about this and feel great so thanks :).

    My reason for messaging you is this, I now want to ”cut up” for my holiday, which will be mid september. To do this I have started a low carb diet which is as follows,

    06:45: HIT’s on an empty stomach, 20/25 mins.
    07:20: 6 Egg whites and 100Grams of oatmeal (porridge oats) with water and honey.
    08:30: 40 Mins weight training.
    09:30: 1 Banana and low carb protein shake.
    11:30: Lean chicken/turkey breast or steak with 100g of peas.
    14:00: Same as above
    17:00: 8 Egg whites
    19:30:11 Egg whites
    22:00: Low carb protein shake before bed.

    With this diet i dont seem to be geeting where I want to, any ideas/advice?
    Have considered doing the atkins diet also?

    Any help is much appriciated,

    Kind regards,

    P.S Sites awesome dude 🙂


    • Josh Schlottman

      August 9, 2011 at 12:59 pm

      Hey Ben,

      Replace all those egg whites with other protein rich foods such as chicken, turkey, salmon, fish, tuna, etc. Also make sure you’re eating enough healthy vegetables as well. I don’t recommend the Atkins diet at all and you might want to take out one of those meals and eat every 4 hours instead. Also make sure all those protein shakes don’t have much sugar in them…


  16. Gurpal

    August 2, 2011 at 5:47 pm

    Hi Josh,
    I am 20 years old and have been weight training for a while now.
    I want to bulk up and gain big muscles but i have a belly too. The rest of my body is ok, just my belly and below my lats i have fat and flab.
    I have a fixed routine where i do 10 minutes of mild joging before starting weight training.
    when i do weight training i do 3 sets for every excercise. the first set is 12 reps, then 10 reps and then 8 reps.
    the weight chosen is where i struggle on the last two repetitions.

    My routine is as follows…
    Monday – legs,
    tuesday – chest, triceps and abs,
    wednesday – 20 min cardio,
    thursday – back,
    friday – shoulders, biceps and abs
    saturday – 20 min cardio
    sunday – rest

    basically the problem is that i want to lose my belly and flab around my body. but all the training i do above doesnt help as such… i want to do some sort of AFTERBURN thing i heard of to maximise the fat loss whilst i am not training.
    Also my nutrition is good, i eat 5 small meals a day (all healthy) and i have mass gainer (52g protein, 80g carbs) as a meal replacement whilst i am at work, and as a post workout drink, and once before sleep.

    As you can see, things seem to be ok theoretically but in reality i still have a belly.
    what do u suggest i do????
    i am literally stuck and i feel like giving up altogethor because i dont see a point in carrying on getting a big chest, biceps etc when my bely is fat and sticks out.
    thanks for any help in advance



  17. Charlie

    August 8, 2011 at 10:50 am

    Hi Josh,
    I’m 13 and im not really fat but I want to get more toned and defined so I don’t feel so bad in swimming trunks. I can’t really go to a gym or anything so I try to do crunches and press-ups and running and stuff at home. Also I’ve been told I shouldn’t lose too much weight at this age so I can’t eat less, I’m trying to eat more healthily instead. How can I do high intesnsity workouts, or do I have to go to a gym? Any advice? I know other 13 year olds who have 6 packs so there must be something you can do


    • Josh Schlottman

      August 9, 2011 at 1:08 pm

      Hi Charlie,

      I’m coming out with a book later this month that will help you out a lot, stay tuned.


  18. Ben Sparey

    August 12, 2011 at 5:26 am

    Hi Josh,

    Thanks for the reply man, I know how busy you must be!!

    I did think that the volume of egg whites was abit excessive, so should I cut them out completley?

    My protein shake has 0.2g of carbs per 25 gram serving, as its a low carb isolate would it still be ok to take in these volumes?

    I am going to now space my meals out abit more Josh and add more vegetables, eg brocolli, spinach and asparagus, are all these healthy veg as I have heard that some are quite high in sugers?

    Sorry to fire so many questions at you josh, its just hard to get good advice these days man! thanks,

    Ben 🙂


    • Josh Schlottman

      August 23, 2011 at 9:20 pm

      Hey Ben,

      As long as you’re eating green leafy and cruciferous vegetables you really can’t go wrong. I would experiment with the protein but just make sure you’re eating at least 25-30g or so per meal.


  19. aidan

    September 17, 2011 at 3:29 am

    hi im 14 and i play tennis and my coach told me i needed to gain more agilty and stamina , i was wandering if this would work for just losing weight and geting 6-pack but not being all bulked out or else it would be hard to play the sport i think


  20. miel

    September 20, 2011 at 11:58 pm

    hey josh, how can i lose weight? i mean, i cant afford to go to gym. what exercises will i make to shape my body? ive watched so many videos on youtube and it helped me a lot. what food will i eat, and what food will i avoid.


  21. farhan

    October 15, 2011 at 3:12 am

    hey im 14. i read your article and i must say i was very interested. Sounds like a great programme, and the very supportive comments are evidence, so I decided to take this extra carefully. however it’s a shame i dont quite understand some parts of it 🙁 how many times a week am I meant to do the interval training? And how many times in one workout? And is that all? I feel really bad for all those questions, and im sorry if you have to rewrite your article again just to explain it in simpler words to a 14 year old. Sorry mate 🙁


  22. kriz

    October 18, 2011 at 3:16 pm

    hey josh, im 15 and looking for a way of getting rid of belly fat and toning, what sort of exercises should i be doing? wat sort of food should i avoid? and how long dyou think it will be before i start noticing results?


  23. Shishona Jones

    March 2, 2012 at 12:29 am

    Hey Josh,
    I am a 21 year old female and I just found out about your blog today and I am very much so interested. I have been working out for a while now trying to put on muscle, while burning fat. My major problem areas are my stomach and love handles. Do you have any recommendations for me? Also, at the same time, I would not like to lose the butt I have, but I want build more muscle in my gluteus maximus, do have any suggestions for that as well? My goal is to look in shape by my graduation in May. Is this possible?


    • Josh Schlottman

      June 1, 2017 at 4:18 pm

      Hey Shishona, losing your stomach fat is mostly going to be from your diet. For this I’d recommend picking up my Flat Belly Formula system. It’s designed specifically to get rid of belly fat. Some great exercises to build your butt would be high step-ups, bulgarian lunges, and hip thrusts.


  24. moey

    March 19, 2012 at 6:22 am

    hey i was wondering , if i did 20 mins of hiit training would it be enough or should i aim to do atleast like 30mins? or if not whats the best amount of time to do hiit training for more afterburn effect? thanks


    • Josh Schlottman

      May 19, 2013 at 10:41 am

      If the HIIT workout is intense enough then 20 minutes is good, but it’ll be a wise idea to mix it up with 30 minute sessions here and there.


  25. matt

    March 30, 2012 at 11:13 am

    i eat pretty good. but the problem i have is portion control. I am hypoglocemic. so i have to eat more often than your average person. what can i do to get rid of this belly fat so my abs can be visible?


    • Josh Schlottman

      April 5, 2012 at 5:48 pm

      Hi Matt, try eliminating grains, sugars, juice and fruit from your diet and try eating a meat and nut breakfast. This will help to create a slow rise in blood sugar in the mornings and hopefully set you up for the rest of the day.


  26. Sophie

    May 28, 2012 at 5:16 am

    Hey Josh, this is amazing! So I was just wondering, after I workout, in the next 38 hours, you said that the afterburn effect is what loses the fat. Does that mean that I have to keep exercising in the next 38 hours, or should I just do intervals?

    Thanks 🙂


    • Josh Schlottman

      June 19, 2012 at 9:25 am

      Hi Sophie, you don’t have to workout again in the next 38 hours but if you want to maximize your metabolism then I would recommend it.


  27. Firdaus

    November 11, 2013 at 10:38 am

    Dear Josh,
    I really need your help. I 1.75m 108kg.I am 27 this year.pls give me advice


    • Josh Schlottman

      December 19, 2013 at 6:42 pm

      Hi Firdaus, what exactly do you need help with? Need more specifics.


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About Josh

trainer josh bio

Hey, I’m Josh.

I help good people transform their bodies with smart nutrition & training.

Let’s do this.