Mish’s Fave Workout that Will Burn Calories ALL Day

What’s the secret to burning calories ALL day long? It’s all to do with after burn.

So what exactly is after burn? In a nutshell, it’s the energy your body burns after your workout in order to restore oxygen levels.

A higher intensity workout requires more energy to replenish your oxygen. So, by choosing the correct type of exercise, at the most effective level of intensity, you’re on your way to melting a touch more energy!

Also read: Why People Lose Weight and Put it Back On

1. You’ve got to work hard

You’ve got to get sweaty! If you talked for a large portion of your session, or just went through the motions, it’s not going to cut it. Sweating and getting breathless at intervals is the goal.

2. You need to feel the burn (literally)

You need to ‘feel’ that you are working hard, that you are being challenged and if you think that you have more effort to give, go for it, as this is exactly when the good stuff happens!

3. Use heavy weights

Select a weight that is tough and challenging, but that you can use safely.

4. Use compound (big) movements

Exercises that require a multi-joint action or lots of muscles working at the same time are the types to concentrate on.

5. Aim for a high heart rate with recovery

Workouts that are difficult in intensity are key. Choose forms of exercise that provide a high heart rate for a certain duration, with a short rest in a lower heart rate zone for recovery.

Here’s an epic workout that continues to burn calories long after you’ve finished!

Mish’s fave calorie-busting workout


  • Jog on the spot: 60 seconds
  • Step-touch: 60 seconds
  • Quadricep stretch: 10 seconds each side
  • Inner thigh stretch: 10 seconds each side
  • Knee hugs: 10 seconds each side


This is broken into three mini circuits, each slightly less than the one before. The aim is to do as many reps as possible in the time given. The harder you go, the better the burn!

Circuit one: do as many reps as possible of each move in 40 seconds

  • Burpees
  • Squats
  • Ice Skaters
  • Lunges
  • Mountain climbers

Circuit two: do as many reps as possible of each move in 20 seconds

  • Burpees
  • Squats
  • Ice skaters
  • Lunges
  • Mountain climbers

Circuit three: do as many reps as possible of each move in 10 seconds

  • Burpees
  • Squats
  • Ice skaters
  • Lunges
  • Mountain climbers

Cool down

  • Quad and hip flexor stretch: 20 seconds each side
  • Back twist stretch
  • Glute stretch

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